I'm having a discussion on another board with some guy. Two things of highly debatable nature have come up.

They are: the protein requirment for BB'ers and the anabolic window.

Please post comments.

Heres what he says

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The recommended amount for the general population is 0.8 grams of protein per kilogram of body weight per day. This number is intended to meet the needs of 97.5% of the population. Okay, so you're an athlete and you think you need more. Fair enough. Do you know what the average consumption in North America is? Roughly double that recommened for the general population, 1.6 g/kg/d.

What would most experts (read scientists, not bodybuilders) tell you about protein requirements? They would tell you that at most you would need ~1.2 g/kg/d. They would also tell you that this applies more to novices as trained individuals likely require less protein.

If you're going to use supplements, do so for convenience (i.e. a shake vs. a meal); protein supplements really are not necessary to gain mass.
If you read any literature on protein requirements in athletes, at most you will find them suggesting 1.6g/kg (read that again, kilogram of bodyweight). You're just pissing out the nitrogen in the end if you take such an excess. And that, if you're buying protein supplements, adds up to expensive pee.

Here is a nice theoretical calculation to demonstrate that you really don't need a lot more protein when you're lifting weights.

Calculations for a 70 kg male:

* assume the individual gains 22 lbs (10 kg) of muscle in one year

(those are pretty good gains if you ask me)

* 10 kg of muscle is composed of 75% water (7.5 kg) and 25% protein (2.5 kg protein)

* 2.5 kg of protein (PRO) = 2500 g PRO

* 2500 g of PRO gained in 1 year = 2500 g/70kg/365days

Therefore requiring an EXTRA 0.1 g protein/kg/day.

* assuming that the RNI (0.8 g of PRO /kg/d) is adequate to meet all other requirements and that 100% of additional PRO consumed becomes muscle tissue:

0.8 g PRO /kg/day (RNI) + 0.1 g PRO /kg/day (EXTRA) = 0.9 g PRO /kg/day

An extra 0.1 g PRO/kg/day amounts to a cup of milk

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I don't have a link. The data in question has yet to be published but I have seen it presented at academic research conferences.

Read this abstract:

Hartman, J.W., D. Bruinsma, A. Fullerton, J.G. Perco, R. Lawrence, J.E. Tang, S.B. Wilkinson, and S.M. Phillips. (2004) The effect of differing post exercise macronutrient consumption on resistance training induced adaptations in novices. Med. Sci. Sports Exerc. 36(5): S41-S42.

It strongly suggests that timing of protein consumption after exercise is not crucial in young healthy males.

Another study by Rasmussen et al. (2000; J Applied Physiology) showed no difference when protein was consumed 1 or 3 hours after exercise.

Again, in healthy individuals timing does not seem to be that important. In the elderly, however, it may be critical.

I'm sorry, but I'm just not sold on there being a window that you must consume protein in.