“How much protein do strength athletes really need?”
“How much protein do strength athletes really need?”
Just thinking about answering this question made my head spin. There are so many variables to consider and on top of that EVERYONE is DIFFERENT. This is where private nutrition assessments can be very valuable, but generally speaking here we go.
Protein contains amino acids which are the building blocks of muscle. Leucine is one of the most important and is found in our omnivore protein sources. I supplement separate with leucine (it also helps boost test) and have found it valuable. For the record… you can be vegetarian/vegan and still make big gains, but by consuming meat you definitely have a greater advantage.
OK, so protein essentially what is building our muscles the more we eat the more protein we can build, right? Nerp. Science, bro. I can sit here and tout numerous studies that have tested the “more is better approach” , but it is kind of boring. After thorough reading through countless studies the consensus is:
1g of protein/lb of bodyweight or round about 2.2-2.5g/kg bw is MORE THAN ENOUGH. No benefit has been shown to consuming more and has been shown to actually cause irritable bowel symptoms in lifters. Gut health is extremely important and if your gut is screwed up you are actually causing more systemic inflammation. How about you reduce the inflammation and let the body work on making some strength gains, huh?
When thinking about 1g/lb of bw you need to be going by LEAN pounds of bodymass. If you are 250 lbs 25% bodyfat you don’t need 250 g protein. Also, studies have shown that seasoned lifters can reduce their protein intake and still have all the benefits of a heavy protein diet.. around .08g pro/lb and as low as .06g pro/lb has shown no loss in gains in a lot of seasoned lifters.
Another thing to consider is are you eating in a deficit versus maintenance or surplus? If eating in a deficit and training hard consuming more protein is recommended, 1.5 g pro/lb. Now if you are bulking you are taking in enough carbs that you do not have to increase the protein… just follow the 1 g pro/lb bw lean mass.
There is some really interesting research out now on protein cycling. It can re-sensitize you to the protein where you use less more efficiently and do not need more. So it is ok to go really low sometimes… you aren’t going to waste away and may actually find some muscle building benefits to cycling.
In regards to meals.. 30-50g pro per meal seems to be the magic range. Choose your proteins to support your goals (lean vs fatty etc) and when you can buy quality meat, dairy and eggs. If you are eating local, pasture raised, grassfed meat you are actually getting more nutrients passed to you because the animals can absorb more vitamins, minerals and phytonutrients because they are eating what they should be. Example- grassfed beef has been shown to have more omega-3’s (anti inflammatory) and conjugated linoleic acid (CLA). CLA helps reduce body fat, cholesterol levels, fights cancer, and builds muscle. You are what you eat and what your food eats. Be the best you.
Stay Hungry,
Brooke G
