Science Meets Fitness & Exercise
Protein and Bodybuilding
Proteins are macromolecules consisting of one or more chains of amino acids. These amino acids are either produced naturally in the body or are derived from the foods that we eat. Foods such as chicken, eggs and tuna are all high in protein content. Muscle tissue is also comprised of protein. Protein is the building block of muscle. So how much protein should an individual eat? The answer is complicated not only by gender and age but also by the trained status and goals of individuals. Recommendations are outlined below:
The above daily protein requirements are very general so a more accurate calculation for bodybuilding and specifically healthy weight gain would be advantageous. More accurate calculations could be gained by using the following formula:
This approximate protein requirement could be achieved from consuming the following calories from protein sources:
126 Grams
Can Tuna (1) (160g) – 42g
Lean Beef (125g) – 50g
Chicken Breast (1) – (200g) – 30g
172 Grams
Can Tuna (1) (160g) – 42g
Lean Beef (125g) – 50g
Chicken Breast (1) – (200g) – 30g
The above calculations, while being a useful guideline are not indicative of the whole protein ‘picture’. Each individual has a multitude of individual characteristics that would dictate what protein they require as part of their diet. Their goals, metabolism, body type and training regimen would all be influential in this calculation. So common-sense must be applied outside of the ‘scientific’ parameters we have identified above. ‘Trial and error’ are the mainstay of any effective bodybuilding dietary regimen.
In addition, research is indicating that bodybuilders might not benefit from the approximate recommendation of 1 gram per pound of bodyweight. (Tarnopolsky et al, 1988; Rennie & Tipton, 2000 and Moore et al, 2007)
This issue will be discussed in future articles
References
Moore, D. R., Del Bel, N. C., Nizi, K. I., Hartman, J. W., Tang, J. E., Armstrong, D. (2007). Resistance Training Reduces Fasted- And Fed-State Leucine Turnover And Increases Dietary Nitrogen Retention In Previously Untrained Young Men. Journal of Nutrition, 137, 985–991
Rennie M.J., Tipton K.D. (2000) Protein And Amino Acid Metabolism During And After Exercise And The Effects Of Nutrition. Annual Review of Nutrition. 20:457-83
Tarnopolsky, M. A., Atkinson, S. A., MacDougall, J. D., Chesley, A., Phillips, S., & Schwarcz, H. P. (1992). Evaluation Of Protein Requirements For Trained Strength Athletes. Journal of Applied Physiology. 73(5) 1986-1995
MMA
Bodyweight (kg) x 1.8 gm/kg = protein gm.
Male - 215Ib (98kg) the protein requirement would be: 172g per day.
Female - 156Ib (70kg) the protein requirement would be: 126g per day.
So how would those protein requirements translate into real food terms?