Protein
Myths that Just Won't Die!
By
Will Brink - Author of:
Diet Supplements Revealed
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. Peter 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) 90grams!
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, like you and me, 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!
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