19. Is more protein necessary for weight training?
Description
This article is from the Fitness FAQ, by Jeff Gleixner (glex@cray.com) with numerous contributions by others.
19. Is more protein necessary for weight training?
Taken from a post from Marty B. discussing Ironman and Protein.
(If you'd like the scientific discussion about muscle, FAT, and
other topics, posted from Marty, and various people, it is
available via anonymous ftp from ftp.cray.com in the
/pub/misc.fitness directory called supplemental.doc. It is very
long and I couldn't find an appropriate place to put it in the FAQ.
-Jeff )
...keep the protein intake at 12-15% of total calories. If
you can't gain muscle mass on this kind of protein intake,
you may have a genetic requirement for more protein than
what the average bodybuilder would need. Another factor is
the stage of your training. If you are just starting out,
you will need more protein. But as you reach plateau, your
protein intake should be cut back(0.8 to 1.0 grams per kg
of body weight).
Muscle is just like FAT cells, once you have reached the
genetic max for protein in muscle cells or FAT in adipose
cells no additional amount of protein or carbohydrate will
get these cells to become bigger. Dr. Lemon at Kent State
recommends that during the growth phase, protein intake be
kept in the 1.5 to 2.0 grams per kg body weight range but
even with this kind of protein intake, Dr. Lemon says that
your protein intake as a percent of total calories should
still be kept in the 12 to 15% range. This advice is for
the natural bodybuilders. Using steroids and/or growth
hormone stimulators decreases your protein requirement for
muscle development(this is probably why the Russians cut
back on their protein intake once they started using their
little tricks).
Continue to:
My Books
