Frequently Asked Questions

A protein need

by John M. Berardi

Based on the discussions I've overheard in the gym and even from many magazine articles I've read, there seems to be lot of protein myths being perpetuated, as well as a lot of plain old stupidity being tossed around. So let's just get aggressive and clean house starting with protein needs for maximizing muscle mass.

Over the years, the chicks at the American Dietetics Association (ADA) have continually reasserted that the protein requirements of "normal" people are about 0.4 grams per pound of bodyweight (0.4 g/lb).

According to the ADA, this is estimated to meet the needs of 97.5% of the population. Well, ADA, if there are two things that I know, the first is that bodybuilders probably don't fit into that 97.5%. The second is that bodybuilders certainly aren't normal.

Despite these undisputed facts, I can still vividly remember the day my very first nutrition professor laughed at me in front of the whole class when I argued for a higher intake for bodybuilders. Times have changed a little and thankfully the over-fat, undertrained and protein-deficient RDA bureaucrats have adjusted their recommendations based on new research. They currently recognize a protein need of about 0.55 to 0.65 g/lb for endurance trainers and 0.65 to 0.80 g/lb for weight trainers. They also state that the maximum usable amount of protein for adults is 1 g/lb. I guess they're coming around.

Personally, although there are many factors influencing protein needs, I think people striving for muscle growth need at least 1 g/lb. There's even some literature in the famed Romanian weightlifting programs that suggests that 1.6 to 1.8 g/lb might be beneficial for really intensely trained guys.

If I had to make recommendations, though, I'd say that 1 g/lb is a good start for trainees just plugging along with typical year-round training. When the intensity goes up, I'd take the protein up, too. However, I think that going up to or above 2 g/lb might, at the least, be overkill and at the most, be harmful to muscle gains or normal physiology.

posted by Tanya @ 3:50 AM