Ok did something become updated with current protein macros??

[AKIRA]

Or maybe I read something wrong years ago..

But it was to my knowledge (before taking this class) that to build muscle, one should consume 1-2 grams per POUND of bodyweight, given that the calories are in specific ranges for the athlete.

Now, in class, the GENERAL macronutrient guideline is .8g/KG for a normal person. This is for someone who isnt working out. Thats pretty fucking low.

For an athlete it states, 1.5-2g/KG. So for me:
217lbs / 2.2
= 98.6kg
X 2
= 197 grams

Obviously my math is all over the place cuz my previous knowledge based around pounds, not kilograms. Plus, I learned that shit years ago, so, as the title asks, what is the updated macro requirement for people seeking to build muscle or maintain LEAN muscle through a cut?

 

[Marat]

You are correct in recalling what you've learned --- 0.8g/kg of bodyweight is the current RDA for protein. The guideline for 'athletes' looks about correct as well.


To maintain LBM during a cut, at least 1.0g/lb of lbm is sufficient.

 

[AKIRA]

Thanks for chiming in. Would you happen to have a source I can use when I piss people off in class? They are saying that all that "extra protein" is either stored as fat or pissed out.

 

[Marat]

This kind of gets you in the ballpark of what you're looking for: Evaluation of protein requirements for trained strength athletes -- Tarnopolsky et al. 73 (5): 1986 -- Journal of Applied Physiology


Additionally, all 'extra' calories will be stored as fat and amino acid metabolism will leave a bunch of nitrogen floating around that will ultimately be excreted. They aren't too far off there.

However, they (and the nice folks at the USDA) frequently ignore subjective aspects such as satiety. Unfortunately, clinical research on the issue is kind of shaky. Almost invariably, anecdotal evidence will suggest that higher protein is far more satiating then higher carbs. However, clinical research usually concludes that "more research needs to be done" or "individuals didn't like the higher protein food options and therefore ate less".

 

[AKIRA]

Thanks. Interesting read. I love those journals.

 

[AKIRA]

By the way, is there a newer link than the one you provided? People already said today that "that link is 15 years old!" Even though the RDA requirements are still the same. I dont see how results would be any different, but that is the course of science.

 

[zarrin77]

I would advise you to look at this article:
bodyrecomposition[dot]com/nutrition/excess-protein-and-fat-storage-qa[dot]html

Lyle takes a detailed look into protein and how it is stored (or shall I say isn't stored).

However, if you do read this, just make sure you don't get the silly idea that and extraordinary amount of protein (that goes higher than your maintainance level) won't make you heavier or fatter.