All athletes that train with weights should understand very clearly the importance of a protein rich diet. As far as I'm concerned and as the science dictates, no matter what kind of diet you follow whether it be high or low in carbohydrates and fat, it must be high in protein. Protein supplies the building material for muscle tissue growth. Muscle is protein!
Back in 1974 Dr. Gontzea at the Institute of Medicine in Bucharest demonstrated that 1.5 grams of protein per kilogram of body weight per day (twice the Recommended Daily Allowance-RDA) was insufficient to prevent muscle loss (negative nitrogen balance) in athletes.
This was confirmed by a series of studies published in the mid 1980s by Peter Lemon and colleagues at Kent State University. They showed most athletes require at least 2 ½ times the RDA for protein to remain in positive nitrogen balance and prevent muscle loss.
In recent years studies with both strength and endurance athletes have clearly shown that exercise increases the need for protein and specific amino acids. Studies have also shown that the anabolic effects of intense training are increased by a high protein diet.
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- Fern EB, Bielinski RN and Shultz Y. Effects of exaggerated amino acid and protein supply in man. Experimentia.47: 168-172, 1991.
- Goranzon H, and Forsum E. Effect of reduced energy intale versus increased physical activity on the outcome of nitrogen balance experiements in man. Am.J.Clin.Nutr.41:919-928,1985
- Kreider RB, Dietary supplements and the promotion of muscle growth with resistance exercise. Sports Med.27(2):97-110,1999.
- Roy BD, et al. Macronutrient intake and whole body protein metabolism following resistance exercise. Med Sci Sports Exerc. 32(8):1412-1418, 2000.
Go to our Nutritional Calculator and plug in your weight. This will then calculate the amount of protein you need each day to ensure an optimum anabolic atmosphere.
