Nutritional Myths that Just Won't Die: Protein!

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Nutritional Myths that Just Won't Die: Protein!

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When it comes to the topic of sports nutrition there are many

myths and fallacies that float around like some specter in the

shadows.

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3385 Words; formatted to 65 Characters per Line

Distribution Date and Time: Wed Feb 8 00:55:28 EST 2006

Written By: Will Brink

Copyright: 2006

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Nutritional Myths that Just Won't Die: Protein!

Copyright © 2006 Will Brink

Author of " Muscle Building Nutrition "

http://musclebuildingnutrition.com

When it comes to the topic of sports nutrition there are many

myths and fallacies that float around like some specter in the

shadows. They pop up when you least expect them and throw a

monkey wrench into the best laid plans of the hard training

athlete trying to make some headway. Of all the myths that

surface from time to time, the protein myth seems to be the most

deep rooted and pervasive. It just won't go away. The problem is,

exactly who, or which group, is perpetuating the " myth " cant be

easily identified. You see, the conservative nutritional/medical

community thinks it is the bodybuilders who perpetuate the myth

that athletes need more protein and we of the bodybuilding

community think it is them (the mainstream nutritional community)

that is perpetuating the myth that athletes don't need additional

protein! Who is right?

The conservative medical/nutritional community is an odd group.

They make up the rules as they go along and maintain what I refer

to as the " nutritional double standard. " If for example you speak

about taking in additional vitamin C to possibly prevent cancer,

heart disease, colds, and other afflictions, they will come back

with " there is still not enough data to support the use of

vitamin C as a preventative measure for these diseases, " when in

fact there are literary hundreds of studies showing the many

benefits of this vitamin for the prevention and treatment of said

diseases.

And of course, if you tell them you are on a high protein diet

because you are an athlete they will tell you, " oh you don't want

to do that, you don't need it and it will lead to kidney disease "

without a single decent study to back up their claim! You see

they too are susceptible to the skulking myth specter that

spreads lies and confusion. In this article I want to address

once and for all (hopefully) the protein myth as it applies to

what the average person is told when they tell their doctor or

some anemic " all you need are the RDAs " spouting nutritionist

that he or she is following a high protein diet.

Myth #1 " Athletes Don't Need Extra Protein "

I figured we should start this myth destroying article off with

the most annoying myth first. Lord, when will this one go away?

Now the average reader person is probably thinking " who in the

world still believes that ridiculous statement? " The answer is a

great deal of people, even well educated medical professionals

and scientists who should know better, still believe this to be

true. Don't forget, the high carb, low fat, low protein diet

recommendations are alive and well with the average nutritionist,

doctor, and of course the " don't confuse us with the facts " media

following close behind.

For the past half century or so scientists using crude methods

and poor study design with sedentary people have held firm to the

belief that bodybuilders, strength athletes of various types,

runners, and other highly active people did not require any more

protein than Mr. Potato Head.....err, I mean the average couch

potato. However, In the past few decades researchers using better

study designs and methods with real live athletes have come to a

different conclusion altogether, a conclusion hard training

bodybuilders have known for years. The fact that active people do

indeed require far more protein than the RDA to keep from losing

hard earned muscle tissue when dieting or increasing muscle

tissue during the off season.

In a recent review paper on the subject one of the top

researchers in the field (Dr. Lemon) states " ...These data

suggest that the RDA for those engaged in regular endurance

exercise should be about 1.2-1.4 grams of protein/kilogram of

body mass (150%-175% of the current RDA) and 1.7 - 1.8 grams of

protein/kilogram of body mass per day (212%-225% of the current

RDA) for strength exercisers. "

Another group of researchers in the field of protein metabolism

have come to similar conclusions repeatedly. They found that

strength training athletes eating approximately the RDA/RNI for

protein showed a decreased whole body protein synthesis (losing

muscle jack!) on a protein intake of 0.86 grams per kilogram of

bodyweight. They came to an almost identical conclusion as that

of Dr. Lemon in recommending at least 1.76g per kilogram of

bodyweight per day for strength training athletes for staying

in positive nitrogen balance/increases in whole body protein

synthesis.

This same group found in later research that endurance athletes

also need far more protein than the RDA/RNI and that men

catabolize (break down) more protein than women during endurance

exercise.

They concluded " In summary, protein requirements for athletes

performing strength training are greater than sedentary

individuals and are above the current Canadian and US recommended

daily protein intake requirements for young healthy males. " All

I can say to that is, no sh%# Sherlock?!

Now my intention of presenting the above quotes from the current

research is not necessarily to convince the average athlete that

they need more protein than Joe shmoe couch potato, but rather to

bring to the readers attention some of the figures presented by

this current research. How does this information relate to the

eating habits of the average athlete and the advice that has been

found in the lay bodybuilding literature years before this

research ever existed? With some variation, the most common

advice on protein intakes that could be -and can be- found in

the bodybuilding magazines by the various writers, coaches,

bodybuilders, etc., is one gram of protein per pound of body

weight per day.

So for a 200 pound guy that would be 200 grams of protein per

day. No sweat. So how does this advice fair with the above

current research findings? Well let's see. Being scientists like

to work in kilograms (don't ask me why) we have to do some

converting. A kilogram weighs 2.2lbs. So, 200 divided by 2.2

gives us 90.9. Multiply that times 1.8 (the high end of Dr.

Lemon's research) and you get 163.6 grams of protein per day.

What about the nutritionists, doctors, and others who call(ed) us

" protein pushers " all the while recommending the RDA as being

adequate for athletes?

Lets see. The current RDA is 0.8 grams of protein per kilogram of

bodyweight: 200 divided by 2.2 x 0.8 = 73 grams of protein per

day for a 200lb person. So who was closer, the bodybuilders or

the arm chair scientists? Well lets see! 200g (what bodybuilders

have recommended for a 200lb athlete) - 163g ( the high end of

the current research recommendations for a 200lb person) = 37

grams (the difference between what bodybuilders think they should

eat and the current research).

How do the RDA pushers fair? Hey, if they get to call us " protein

pushers " than we get to call them " RDA pushers! " Anyway,

163g - 73g = (drum role) 90 grams! So it would appear that the

bodybuilding community has been a great deal more accurate

about the protein needs of strength athletes than the average

nutritionist and I don't think this comes as any surprise to any

of us. So should the average bodybuilder reduce his protein

intake a bit from this data? No, and I will explain why. As with

vitamins and other nutrients, you identify what looks to be the

precise amount of the compound needed for the effect you want (in

this case positive nitrogen balance, increased protein synthesis,

etc) and add a margin of safety to account for the biochemical

individuality of different people, the fact that there are low

grade protein sources the person might be eating, and other

variables.

So the current recommendation by the majority of bodybuilders,

writers, coaches, and others of one gram per pound of bodyweight

does a good job of taking into account the current research and

adding a margin of safety. One things for sure, a little too

much protein is far less detrimental to the athletes goal(s) of

increasing muscle mass than too little protein, and this makes

the RDA pushers advice just that much more.... moronic, for lack

of a better word.

There are a few other points I think are important to look at

when we recommend additional protein in the diet of athletes,

especially strength training athletes. In the off season, the

strength training athletes needs not only adequate protein but

adequate calories. Assuming our friend (the 200lb bodybuilder)

wants to eat approximately 3500 calories a day, how is he

supposed to split his calories up? Again, this is where the

bodybuilding community and the conservative nutritional/medical

community are going to have a parting of the ways... again. The

conservative types would say " that's an easy one, just tell the

bodybuilder he should make up the majority of his calories from

carbohydrates. "

Now lets assume the bodybuilder does not want to eat so many

carbs. Now the high carb issue is an entirely different fight

and article, so I am just not going to go into great depth on

the topic here. Suffice it to say, anyone who regularly reads

articles, books, etc, >from people such as Dan Duchaine, Dr.

Mauro Dipasquale, Barry Sears PhD, Udo Erasmus PhD, yours truly,

and others know why the high carb diet bites the big one for

losing fat and gaining muscle (In fact, there is recent research

that suggests that carbohydrate restriction, not calorie

restriction per se, is what's responsible for mobilizing fat

stores). So for arguments sake and lack of space, let's just

assume our 200lb bodybuilder friend does not want to eat a high

carb diet for his own reasons, whatever they may be.

What else can he eat? He is only left with fat and protein. If he

splits up his diet into say 30% protein, 30 % fat, and 40% carbs,

he will be eating 1050 calories as protein (3500x30% = 1050) and

262.5g of protein a day (1050 divided by 4 = 262.5). So what we

have is an amount (262.5g) that meets the current research,

has an added margin of safety, and an added component for

energy/calorie needs of people who don't want to follow

a high carb diet, hich is a large percentage of the

bodybuilding/strength training community. here are other reasons

for a high protein intake such as hormonal effects (i.e. effects

on IGF-1, GH, thyroid ), thermic effects, etc., but I think I

have made the appropriate point. So is there a time when the

bodybuilder might want to go even higher in his percent of

calories from protein than 30%? Sure, when he is dieting.

It is well established that carbs are " protein sparing " and so

more protein is required as percent of calories when one reduces

calories. Also, dieting is a time that preserving lean mass

(muscle) is at a premium. Finally, as calories decrease the

quality and quantity of protein in the diet is the most important

variable for maintaining muscle tissue (as it applies to

nutritional factors), and of course protein is the least likely

nutrient to be converted to bodyfat. In my view, the above

information bodes well for the high protein diet. If you tell the

average RDA pusher you are eating 40% protein while on a diet,

they will tell you that 40% is far too much protein. But is it?

Say our 200lb friend has reduced his calories to 2000 in attempt

to reduce his bodyfat for a competition, summer time at the

beach, or what ever. Lets do the math. 40% x 2000 = 800 calories

from protein or 200g (800 divided by 4). So as you can see, he is

actually eating less protein per day than in the off season but

is still in the range of the current research with the margin of

safety/current bodybuilding recommendations intact.

Bottom line? High protein diets are far better for reducing

bodyfat, increasing muscle mass, and helping the hard training

bodybuilder achieve his (or her!) goals, and it is obvious that

endurance athletes will also benefit from diets higher in protein

than the worthless and outdated RDAs.

Myth #2 " High Protein Diets Are Bad For You "

So the average person reads the above information on the protein

needs and benefits of a high protein diet but remembers in the

back of their mind another myth about high protein intakes. " I

thought high protein diets are bad for the kidneys and will give

you osteoporosis! " they exclaim with conviction and indignation.

So what are the medical facts behind these claims and why do so

many people, including some medical professionals and

nutritionists, still believe it?

For starters, the negative health claims of the high protein diet

on kidney function is based on information gathered from people

who have preexisting kidney problems. You see one of the jobs of

the kidneys is the excretion of urea (generally a non toxic

compound) that is formed from ammonia (a very toxic compound)

which comes from the protein in our diets. People with serious

kidney problems have trouble excreting the urea placing more

stress on the kidneys and so the logic goes that a high protein

diet must be hard on the kidneys for healthy athletes also.

Now for the medical and scientific facts. There is not a single

scientific study published in a reputable peer - reviewed journal

using healthy adults with normal kidney function that has shown

any kidney dysfunction what so ever from a high protein diet. Not

one of the studies done with healthy athletes that I mentioned

above, or other research I have read, has shown any kidney

abnormalities at all. Furthermore, animals studies done using

high protein diets also fail to show any kidney dysfunction in

healthy animals.

Now don't forget, in the real world, where millions of athletes

have been following high protein diets for decades, there has

never been a case of kidney failure in a healthy athlete that was

determined to have been caused solely by a high protein diet. If

the high protein diet was indeed putting undo stress on our

kidneys, we would have seen many cases of kidney abnormalities,

but we don't nor will we. From a personal perspective as a

trainer for many top athletes from various sports, I have known

bodybuilders eating considerably more than the above research

recommends (above 600 grams a day) who showed no kidney

dysfunction or kidney problems and I personally read the damn

blood tests! Bottom line? 1-1.5 grams or protein per pound of

bodyweight will have absolutely no ill effects on the kidney

function of a healthy athlete, period. Now of course too much of

anything can be harmful and I suppose it's possible a healthy

person could eat enough protein over a long enough period of time

to effect kidney function, but it is very unlikely and has yet to

be shown in the scientific literature in healthy athletes.

So what about the osteoporosis claim? That's a bit more

complicated but the conclusion is the same. The pathology of

osteoporosis involves a combination of many risk factors and

physiological variables such as macro nutrient intakes (carbs,

proteins, fats), micro nutrient intakes (vitamins, minerals,

etc), hormonal profiles, lack of exercise, gender, family

history, and a few others. The theory is that high protein

intakes raise the acidity of the blood and the body must use

minerals from bone stores to " buffer " the blood and bring the

blood acidity down, thus depleting one's bones of minerals. Even

if there was a clear link between a high protein diet and

osteoporosis in all populations (and there is not) athletes have

few of the above risk factors as they tend to get plenty of

exercise, calories, minerals, vitamins, and have positive

hormonal profiles. Fact of the matter is, studies have shown

athletes to have denser bones than sedentary people, there are

millions of athletes who follow high protein diets without any

signs of premature bone loss, and we don't have ex athletes who

are now older with higher rates of osteoporosis.

In fact, one recent study showed women receiving extra protein

from a protein supplement had increased bone density over a group

not getting the extra protein! The researchers theorized this was

due to an increase in IGF-1 levels which are known to be involved

in bone growth. Would I recommend a super high protein diet to

some sedentary post menopausal woman? Probably not, but we are

not talking about her, we are talking about athletes. Bottom

line? A high protein diet does not lead to osteoporosis in

healthy athletes with very few risk factors for this affliction,

especially in the ranges of protein intake that have been

discussed throughout this article.

Myth #3 " All Proteins Are Created Equal "

How many times have you heard or read this ridiculous statement?

Yes, in a sedentary couch potato who does not care that his butt

is the same shape as the cushion he is sitting on, protein

quality is of little concern. However, research has shown

repeatedly that different proteins have various functional

properties that athletes can take advantage of. For example, whey

protein concentrate (WPC) has been shown to improve immunity to

a variety of challenges and intense exercise has been shown to

compromise certain parts of the immune response. WPC is also

exceptionally high in the branch chain amino acids which are the

amino acids that are oxidized during exercise and have been found

to have many benefits to athletes. We also know soy has many uses

for athletes, and this is covered in full on the Brinkzone site

in another article.

Anyway, I could go on all day about the various functional

properties of different proteins but there is no need. The fact

is that science is rapidly discovering that proteins with

different amino acid ratios (and various constituents found

within the various protein foods) have very different effects

on the human body and it is these functional properties that

bodybuilders and other athletes can use to their advantage.

Bottom line? Let the people who believe that all proteins are

created equal continue to eat their low grade proteins and get

nowhere while you laugh all the way to a muscular, healthy, low

fat body!

Conclusion

Over the years the above myths have been floating around for so

long they have just been accepted as true, even though there is

little to no research to prove it and a whole bunch of research

that disproves it! I hope this article has been helpful in

clearing up some of the confusion for people over the myths

surrounding protein and athletes. Of course now I still have to

address even tougher myths such as " all fats make you fat and are

bad for you, " " supplements are a waste of time, " and my personal

favorite, " a calorie is a calorie. " The next time someone gives

you a hard time about your high protein intake, copy the latest

study on the topic and give it to em. If that does not work, role

up the largest bodybuilding magazine you can find and hit hem

over the head with it!

See Will's ebooks online here:

Muscle Building Nutrition http://musclebuildingnutrition.com A

complete guide bodybuilding supplements and eating to gain lean

muscle

Diet Supplements Revealed http://aboutsupplements.com A review

of diet supplements and guide to eating for maximum fat loss

He can be contacted at: PO Box 812430 Wellesley MA. 02482.

BrinkZone.com Email: will@...

Article References

1 Lemon, PW, " Is increased dietary protein necessary or

beneficial for individuals with a physically active life style? "

Nutr. Rev. 54:S169-175, 1996.

2 Lemon, PW, " Do athletes need more dietary protein and amino

acids? " International J. Sports Nutri. S39-61, 1995.

3 Tarnopolsky, MA, " Evaluation of protein requirements for

trained strength athletes. " J. Applied. Phys. 73(5): 1986-1995,

1992

4 , SM, " Gender differences in leucine kinetics and

nitrogen balance in endurance athletes. " J. Applied Phys. 75(5):

2134-2141, 1993.

5 Tarnopolsky, MA, 1992.

6 Carroll, RM, " Effects of energy compared with carbohydrate

restriction on the lipolytic response to epinephrine. " Am. J.

Clin. Nutri. 62:757-760, 1996.

7 Bounus, G., Gold, P. " The biological activity of undenatured

whey proteins: role of glutathione. " Clin. Invest. Med. 14:4,

296-309, 1991

8 Bounus, G. " Dietary whey protein inhibits the development of

dimethylhydrazine induced malignancy. " Clin. Invest. Med. 12:

213-217, 1988

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Will Brink writes for numerous health, fitness, medical, and

bodybuilding publications. His articles can be found in Life

Extension Magazine, Muscle n Fitness, Inside Karate, Exercise

For Men Only, Oxygen, Women's World, The Townsend Letter For

Doctors and many more. His website is http://www.brinkzone.com

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