All bodybuilders during the off-season should follow the very same protein recommendations as strength athletes. However, during negative energy balance (off-season) the protein requirements may dramatically increase. For one to reach competitive body-fat levels, the calorie intake is continually lowered while (such as weight training, cardiorespiratory training, and some posing) is increased.
Competitive levels of body fat are almost always unhealthy and usually impossible for someone to maintain for prolonged periods. Each component of this regimen can have additive effects on the protein requirements. The body’s survival mechanisms, related to only increases in energy expenditure and decreases the supply of food, are probably highly active during this period, forcing a reduction continued in food intake to achieve the goal.
However, my friends, because of its anabolic requirements, the protein intake cannot be lowered. In fact, the protein intake may very well, have to be increased in the final weeks before a competition. During this period, the body must have the option to use available food either for muscle support or energy. The body does not have a real choice with dietary carbohydrate or fat, making them the only dispensable calories. Therefore, the protein intake could be extremely increased to theoretically lessen the obligatory loss of some lean tissue during drastic training measures.
It is so very common to see individuals consuming the majority of their calories, in the final weeks before a competition from protein. But, during the off-season, athletes usually return to normal food intake, and normal energy balance. However, this return to normal eating habits can enables greater muscular gains than would be accomplished by maintaining a year-round high-protein intake. In fact, it does appear that carbohydrate (1.g/kg or 0.5 gram per pound), not protein, consumed within an hour or so after heavy resistance training inhibits muscle-protein breakdown, creating a positive protein balance.
In addition to the factors above, protein intake can be adjusted to aid in satiety (having the feeling of fullness). Protein’s role in satiety is a very important consideration. As it is with all macronutrients, the protein will activate specific satiety mechanisms and may become more satiating than fat and carbohydrate. Protein-induced suppression of food intake in humans and animals is greater than its energy content alone, which suggests protein has a direct effect on satiety. In some studies of humans and rats, a preload of protein suppressed their intake of food for several hours and to a greater extent than a similar energy load of carbohydrate and fat. For people who are seeking fat loss may benefit from the satiating properties of protein to feel energized and full throughout the day.
The Recommended Dietary Allowance (RDA) for protein is 0.8 g/kg per day. The Acceptable Macronutrient Distribution Range for the intake of protein for an adult is 10% to 35% of the total caloric intake. These recommendations for protein range from 10% to 35% of the total caloric intake, which will allow not only for differences in activity and goals but also for bioindividuality in terms of performance and satiety. Some individuals, respond better to a slightly higher or slightly lower intake of protein, which can help with adherence to the amount of calories required to reach and maintain goals. People who are eating lower amounts of protein may need supplementation.
Whatever, that the protein percentage ends up being, in relation to the total caloric intake, the intake of protein should still fall approximately within the above ranges of grams per kilogram. In other words my friends, someone who is a small person losing fat (or hypocaloric) and exercising using strength and some aerobic training may have a high percentage of protein (approximately 25%) but still fall in the appropriate range of absolute protein (1.2 to 1.7 g/kg per day).
A high-protein diet is normally defined as one that consists of more than 35% of the total intake of caloric from protein, or three times the protein RDA for athletes. Chronic consumption of a high-protein diet is typically associated with a higher intake of saturated fat and low intake of fiber, which both are risk factors for heart disease and some types of cancer. In addition, because the kidneys are required to work harder so, they can eliminate the increased urea produced, some caution should always be taken with a high-protein diet, especially with people that have a history of kidney problems, such as renal insufficiency or kidney stones.
The effects of a high-protein diet on bone health have been debated over and over, in the literature with reports that an intake of high-protein can increase urinary calcium losses. The early researchers in this particular area speculated that bone was the source of elevated urinary calcium excretion during a high-protein diet. Kerstetter found out that consuming a low-protein diet caused an increase in two different hormones that work together to increase the levels of blood calcium. The elevated hormone levels suggest that a diet of low-protein can decrease calcium absorption. But, a follow-up evaluation showed that 18% of consumed calcium is absorbed during a low-protein diet, and that absorption increases to 26% during a high-protein diet. Therefore, my friends, it appears that an increase in intestinal calcium absorption as individuals follow a high-protein diet will likely account for a majority of observed increases in calcium.
In addition to that, there is a real need for greater fluid consumption when someone is consuming large quantities of protein. Protein does indeed, require approximately seven times the water for metabolism than fat or carbohydrate. Low-carbohydrate consumption will typically accompany high-protein diets (for weight loss especially), which can indeed lead to decreased glycogen stores, inhibition of performance, also possible dehydration. Therefore, the main concern with a high-protein diet is dehydration because the urea nitrogen cycle processes dietary nitrogen and the water is eliminated via the urinary system. It is because dehydration of as little as 3% can impair performance, active individuals and athletes ingesting extra protein should regularly weigh themselves to ensure that they are properly hydrated.
My friends keep in-mind, that protein supplementation is not typically recommended in general use among athletes. There is no substantial evidence that exists, either using protein supplements to replace food or increasing the amount of protein intake above requirements will actually enhance performance or adult skeletal muscle hypertrophy. However, protein supplements may be useful:
Please, my friends, be aware of how much protein you are consuming, and why.
May you be always in good health, humbly yours Paul Earl.
12 thoughts on “PROTEIN AND THE BODYBUILDER”
How long do muscle builders take to prepare for a show? And how long could the body survive on these extremely high protein diets? I have always wondered how those body builders got into that great of shape, I realize that diet had something to do with it obviously but they must have an extremely strict diet! I do not think I would have the will power to follow through. Thank you for the informative article, very interesting!
Good evening Travis, thank you for visiting weightlifting for a beautiful world. For your first question, it is not a black and white question, it’s a lot of gray areas there. Meaning, what kind of show are you preparing for, what kind of shape are you in at the present moment, how long have you been lifting weights, what is your age bracket. All of these things have to be tooken in consideration before you could answer a question of that kind, however I have seen professional bodybuilders, get ready for a show, in 30 days, I have also seen them get ready for a show in 6 months, so once again a question of that nature cannot be answer until you know all of the variables. As for your second question, everyone that has been involved in lifting weights for a deal of time, and also those that are in professional sports, are on some sort of protein diet. I’ll give you a short example, each and every time that I work out, I have a protein drink before and afterwards, however you have some that put together a protein diet to lose weight, and some that put one together to gain weight, so it is not about surviving, about what are you using it for. by the way it’s not that hard to incorporate a protein diet with in your life, it’s only about constructing it in the correct manner. And you are definitely welcome. If it’s ever anything, anything at all that we can do for you, by all means contact us. May you be always in good health, humbly yours Paul Earl.
This was a very helpful article. I never realized that consuming a high protein diet for a long period of time was so dangerous. Everyone is so obsessed at the moment with eating less carbs and more protein, whether or not they are in training.
I have tried a high protein diet in the past and not only was it difficult to sustain, but I didn’t feel all that good while on it.
Good evening Michel, we thank you for visiting weightlifting for a beautiful world. Yes indeed, the false assumption is for bodybuilders, and for people that’s just want their body to look more muscular, if they eat large amounts of protein they will get bigger stronger faster, this along with all the steroids that are being illegally tooken, that only destroying the body in what it can accomplish with less. Unfortunately people do not educate their selves on protein diets, they’re only going by what they hear in the air, from people, that do not have any idea of what they’re talking about, and to be blunt, it really makes me angry, this is one of the reasons I wrote this article. Once again we thank you for visiting us, and if it’s ever anything at all that we can do for you please contact us. May you be always in good health, humbly yours Paul Earl.
It’s really true that intake of protein can be as good as it can be bad too, this good aspect is very beneficial for body builder but when it becomes excess or you’re glued to high protein diet, then it becomes bad and attracts side effects that’s are very detrimental to the health as being said in this article. For the benefit of inquisitive people like me, please, is it advisable to always merge the consumption of food and supplements?? And what can be done nutritionally to fix shredding muscles?
Good evening DreaJay, as always it’s good to see you again. The protein power, and all of the other protein supplements, are good for you, however what has happened, because people have not educated their self concerning protein. It is a false belief out there, by using more protein, it will make you stronger faster and build your muscles up faster. Which we all know is not the truth, it drives me crazy. As far as, having your muscles in Better Health, I recommend you, to join a health club, and start working out with weights, light weights that is, to begin with, eat properly, use CBD oil, and you’re going to be just fine. As always I thank you for visiting weightlifting for a beautiful world, and if it’s anything at all that we can do for you, come on down and see us. May you be always in good health, humbly yours, Paul Earl.
WOw! how invaluable is protein for the body builders. It is almost like the single most important tool that helps in ensuring that success is guaranteed with the weight lifting. This is really great and I like every bit of details that has been share here. My brother is a professional weighlifter and I feel that this information would be of more value to him so I will share them with him. Thanks.
Good evening Rodarrick, we thank you for visiting us here at weightlifting for a beautiful world. Thank you for your kind words, one of the reasons I wrote this article, is all the wrong belief and lack of understanding concerning protein. I am also a personal trainer, and I am constantly informing people, in how to use protein the correct manner. I am sure that your brother will appreciate this article also. And as always, if there’s anything that we can do for you, by all means reach out to us. May you be always in good health humbly yours Paul Earl.
Its very true that many builders and athletes consume their calories form protein mostly when it’s very close to their competition, I’ve always wondered why this so, this article has made it easy for me to understand also that of returning to normal food diet during the off-season. The only question that seem to be bothering me is, can protein get too much for the body to retain and use? I mean, is it possible to have a condition that defines how early you start eat protein before the activities or it can be individual base?
Good evening Wildecoll, nice to see you again thank you for dropping by. Now don’t you take this wrong, however I have already answered those questions in this article my friend, the point being is, people are very confused on how much protein to actually use and what protein can actually do for their bodies, there’s some false belief out there if you take bunches and bunches of protein your body is going to bill up faster and your muscles are going to get bigger, and this is not so, as I did in many different ways point out in this article. You need protein, your body needs it no doubt, however, your body is going to use only so much of that protein, let me give you an example, before I workout, I have what is called a pre protein workout drink, which in my case it’s about 40 to 50 grams of protein, after I workout I have what is called after workout protein drink, which will consist again between 30 and 50 grams of protein, I weigh a hundred and sixty-two pounds, if a person was 240 lb, he would not need any more protein for his pre-workout drink or his after workout drink then I had use. As I pointed out in his article your body cannot be healthy without the right amount of protein that your body is required, this is why everything that I write I have medical and scientific facts to back it up, that way it is no doubt in what I am speaking of, the information in my articles. once again we thank you for visiting weightlifting for a beautiful world, and as always as if it’s anything that we can do for you please reach out to us, may you be always in good health, humbly your Paul Earl.
Currently, I am on a protein diet and this helps because it preaches the intake of more proteins than carbs. I got lazy with my body building at a point but i am willing to give it a try again and it will be very helpful to me. I have picked something from this post here and that is the fact that taking too much protein can also be detrimental Thats prettu good. Thank you for educating me!
Good evening John, I must say you are visiting me a lot in the last couple days, I love it, it lets me know my website is helping you, at least giving you big time information haha. You’re welcome John, as you know I am sincere about helping people throughout this world to be healthy and have a quality life, this why my team and I put in the long hours of research to get the information out to the Mass, we do all that we can to help people live a long quality healthy loving satisfying life, thank you John for visiting weightlifting for a beautiful world, it’s always a pleasure to see you, and you know if it’s anything that I can do for you please contact me. May you be always in good health, humbly yours Paul Earl.