Comments on: Protein Requirements for Strength and Power Athletes http://www.bodyrecomposition.com/muscle-gain/protein-requirements-for-strength-and-power-athletes.html Training and Nutrition advice, straight from the monkey's mouth. Tue, 09 Mar 2010 14:16:27 -0500 http://wordpress.org/?v=2.8.4 hourly 1 By: Dave S. http://www.bodyrecomposition.com/muscle-gain/protein-requirements-for-strength-and-power-athletes.html/comment-page-1#comment-2978 Dave S. Mon, 27 Jul 2009 18:50:17 +0000 http://65.181.182.145/?p=849#comment-2978 It may be possible to have the best of both worlds: Pro natural bodybuilder and nutrition expert Joe Klemczewski, as a case study for his dissertation, dropped to 75 grams of protein/day for 6 months while dieting for a contest. He was surprised to find that he actually gained some lean muscle mass on such a low protein diet. Perhaps the average athlete cannot and should not go quite so low as this (about 0.5 grams per pound of bodyweight!) -- and Dr. Joe certainly recommends consuming significantly more as a buffer/insurance. But given the indications on low protein consumption and improved longevity, perhaps even athletes should shun high-protein diets, particularly if that excess protein really isn't beneficial even for muscle growth/retention. Just a thought -- I respect your work too. It may be possible to have the best of both worlds: Pro natural bodybuilder and nutrition expert Joe Klemczewski, as a case study for his dissertation, dropped to 75 grams of protein/day for 6 months while dieting for a contest. He was surprised to find that he actually gained some lean muscle mass on such a low protein diet. Perhaps the average athlete cannot and should not go quite so low as this (about 0.5 grams per pound of bodyweight!) — and Dr. Joe certainly recommends consuming significantly more as a buffer/insurance. But given the indications on low protein consumption and improved longevity, perhaps even athletes should shun high-protein diets, particularly if that excess protein really isn’t beneficial even for muscle growth/retention. Just a thought — I respect your work too.

]]> By: admin http://www.bodyrecomposition.com/muscle-gain/protein-requirements-for-strength-and-power-athletes.html/comment-page-1#comment-2962 admin Fri, 24 Jul 2009 20:30:55 +0000 http://65.181.182.145/?p=849#comment-2962 And if this article had been about protein requirements and health rather than protein requirements FOR ATHLETES, that might matter. And if this article had been about protein requirements and health rather than protein requirements FOR ATHLETES, that might matter.

]]> By: Dave S. http://www.bodyrecomposition.com/muscle-gain/protein-requirements-for-strength-and-power-athletes.html/comment-page-1#comment-2957 Dave S. Fri, 24 Jul 2009 18:52:11 +0000 http://65.181.182.145/?p=849#comment-2957 It is incorrect to assert that high protein intake does not have detrimental effects. In fact a number of recent studies have shown that low protein intake appears to show benefits to biomarkers associated with longevity, such as IGF-1 levels. It's too early to tell whether the single amino acid, methionine, is to blame for cutting your life shorter than it possibly could be with much less protein. Keep an eye on the journals! It is incorrect to assert that high protein intake does not have detrimental effects. In fact a number of recent studies have shown that low protein intake appears to show benefits to biomarkers associated with longevity, such as IGF-1 levels. It’s too early to tell whether the single amino acid, methionine, is to blame for cutting your life shorter than it possibly could be with much less protein. Keep an eye on the journals!

]]> By: admin http://www.bodyrecomposition.com/muscle-gain/protein-requirements-for-strength-and-power-athletes.html/comment-page-1#comment-2645 admin Fri, 24 Apr 2009 15:20:35 +0000 http://65.181.182.145/?p=849#comment-2645 Will Those charts only cover protein, not the other macronutrients. Just showing, in real world food terms how to hit those values. Lyle Will

Those charts only cover protein, not the other macronutrients. Just showing, in real world food terms how to hit those values.

Lyle

]]> By: Will Lavallee http://www.bodyrecomposition.com/muscle-gain/protein-requirements-for-strength-and-power-athletes.html/comment-page-1#comment-2643 Will Lavallee Fri, 24 Apr 2009 06:51:45 +0000 http://65.181.182.145/?p=849#comment-2643 I really appreciate the articles that you have put out, I am learning alot, and will definetly buy your book to read over the summer. However, reading the two tables for meal recommendations, I am really confused if they just recommend what to eat to get the right amount of protien or if they are decent recommendations of what to eat in general, to get the right amount of carbohydrates and fat as well. I really appreciate the articles that you have put out, I am learning alot, and will definetly buy your book to read over the summer. However, reading the two tables for meal recommendations, I am really confused if they just recommend what to eat to get the right amount of protien or if they are decent recommendations of what to eat in general, to get the right amount of carbohydrates and fat as well.

]]> By: Canibais e Reis » Blog Archive » Uma dieta hiperlipídica só pode ser recomendada pelo Diabo, ou como a indústria alimentar demoniza a ciência em favor dos seus interesses económicos http://www.bodyrecomposition.com/muscle-gain/protein-requirements-for-strength-and-power-athletes.html/comment-page-1#comment-2353 Canibais e Reis » Blog Archive » Uma dieta hiperlipídica só pode ser recomendada pelo Diabo, ou como a indústria alimentar demoniza a ciência em favor dos seus interesses económicos Fri, 27 Feb 2009 00:25:15 +0000 http://65.181.182.145/?p=849#comment-2353 [...] Protein Requirements for Strength and Power Athletes (Lyle McDonald) [...] [...] Protein Requirements for Strength and Power Athletes (Lyle McDonald) [...]

]]> By: Susan http://www.bodyrecomposition.com/muscle-gain/protein-requirements-for-strength-and-power-athletes.html/comment-page-1#comment-1798 Susan Mon, 09 Feb 2009 18:12:08 +0000 http://65.181.182.145/?p=849#comment-1798 Thanks Lyle ... I obviously need to place an order :) Susan Thanks Lyle … I obviously need to place an order :)

Susan

]]> By: admin http://www.bodyrecomposition.com/muscle-gain/protein-requirements-for-strength-and-power-athletes.html/comment-page-1#comment-1768 admin Sun, 08 Feb 2009 14:26:25 +0000 http://65.181.182.145/?p=849#comment-1768 Susan Absolutely it does and I dedicated 35 pages of <i>The Protein</i> book to around workout nutrition (pre/during/post) including some discussion of what literature was available at the time on the topic and gene expression. Lyle Susan

Absolutely it does and I dedicated 35 pages of The Protein book to around workout nutrition (pre/during/post) including some discussion of what literature was available at the time on the topic and gene expression.

Lyle

]]> By: Susan http://www.bodyrecomposition.com/muscle-gain/protein-requirements-for-strength-and-power-athletes.html/comment-page-1#comment-1757 Susan Sun, 08 Feb 2009 01:43:47 +0000 http://65.181.182.145/?p=849#comment-1757 Lyle, A research study entitled "Acute and Long-term effects of resistance exercise with or without protein ingestion on muscle hypertrophy and gene expression" by Juha Hulmi and sponsored by the Finnish Ministry of Education used 31 subjects - all novice heavy lifters - to examine the effects of timed ingestion of high quality protein before and after resistance training. Here is the abstract: Acute and long-term effects of resistance exercise with or without protein ingestion on muscle hypertrophy and gene expression. Hulmi JJ, Kovanen V, Selänne H, Kraemer WJ, Häkkinen K, Mero AA. Department of Biology of Physical Activity, University of Jyväskylä, P.O. Box 35, 40014, Jyväskylä, Finland, juha.hulmi@sport.jyu.fi. The effects of timed ingestion of high-quality protein before and after resistance exercise are not well known. In this study, young men were randomized to protein (n = 11), placebo (n = 10) and control (n = 10) groups. Muscle cross-sectional area by MRI and muscle forces were analyzed before and after 21 weeks of either heavy resistance training (RT) or control period. Muscle biopsies were taken before, and 1 and 48 h after 5 x 10 repetition leg press exercise (RE) as well as 21 weeks after RT. Protein (15 g of whey both before and after exercise) or non-energetic placebo were provided to subjects in the context of both single RE bout (acute responses) as well as each RE workout twice a week throughout the 21-week-RT. Protein intake increased (P </= 0.05) RT-induced muscle cross-sectional area enlargement and cell-cycle kinase cdk2 mRNA expression in the vastus lateralis muscle suggesting higher proliferating cell activation response with protein supplementation. Moreover, protein intake seemed to prevent 1 h post-RE decrease in myostatin and myogenin mRNA expression but did not affect activin receptor IIb, p21, FLRG, MAFbx or MyoD expression. In conclusion, protein intake close to resistance exercise workout may alter mRNA expression in a manner advantageous for muscle hypertrophy. Men’s Health has actually just picked up on this study and is reporting that people who drank whey before and after workouts produced more cdk2 than those who took placebos and that cdk2 signals your muscles to produce more stem cells, which aid in the process of building muscle. It's interesting in that my understanding up to this point was that the role of protein was in recovery. Clearly, more research is needed, but what are your thoughts in regards to protein altering gene expression and positively impacting muscle hypertrophy? Thanks in advance for your input! Susan Lyle,

A research study entitled “Acute and Long-term effects of resistance exercise with or without protein ingestion on muscle hypertrophy and gene expression” by Juha Hulmi and sponsored by the Finnish Ministry of Education used 31 subjects – all novice heavy lifters – to examine the effects of timed ingestion of high quality protein before and after resistance training.

Here is the abstract:

Acute and long-term effects of resistance exercise with or without protein ingestion on muscle hypertrophy and gene expression.

Hulmi JJ, Kovanen V, Selänne H, Kraemer WJ, Häkkinen K, Mero AA.
Department of Biology of Physical Activity, University of Jyväskylä, P.O. Box 35, 40014, Jyväskylä, Finland, juha.hulmi@sport.jyu.fi.
The effects of timed ingestion of high-quality protein before and after resistance exercise are not well known. In this study, young men were randomized to protein (n = 11), placebo (n = 10) and control (n = 10) groups. Muscle cross-sectional area by MRI and muscle forces were analyzed before and after 21 weeks of either heavy resistance training (RT) or control period. Muscle biopsies were taken before, and 1 and 48 h after 5 x 10 repetition leg press exercise (RE) as well as 21 weeks after RT. Protein (15 g of whey both before and after exercise) or non-energetic placebo were provided to subjects in the context of both single RE bout (acute responses) as well as each RE workout twice a week throughout the 21-week-RT. Protein intake increased (P </= 0.05) RT-induced muscle cross-sectional area enlargement and cell-cycle kinase cdk2 mRNA expression in the vastus lateralis muscle suggesting higher proliferating cell activation response with protein supplementation. Moreover, protein intake seemed to prevent 1 h post-RE decrease in myostatin and myogenin mRNA expression but did not affect activin receptor IIb, p21, FLRG, MAFbx or MyoD expression. In conclusion, protein intake close to resistance exercise workout may alter mRNA expression in a manner advantageous for muscle hypertrophy.

Men’s Health has actually just picked up on this study and is reporting that people who drank whey before and after workouts produced more cdk2 than those who took placebos and that cdk2 signals your muscles to produce more stem cells, which aid in the process of building muscle.

It’s interesting in that my understanding up to this point was that the role of protein was in recovery. Clearly, more research is needed, but what are your thoughts in regards to protein altering gene expression and positively impacting muscle hypertrophy?

Thanks in advance for your input!

Susan

]]> By: Canibais e Reis » Blog Archive » A nova roda dos alimentos ou como não vale a pela tentar reinventar a roda http://www.bodyrecomposition.com/muscle-gain/protein-requirements-for-strength-and-power-athletes.html/comment-page-1#comment-368 Canibais e Reis » Blog Archive » A nova roda dos alimentos ou como não vale a pela tentar reinventar a roda Sat, 06 Dec 2008 01:14:54 +0000 http://65.181.182.145/?p=849#comment-368 [...] Protein Requirements for Strength and Power Athletes (Lyle McDonald) [...] [...] Protein Requirements for Strength and Power Athletes (Lyle McDonald) [...]

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