Will Brink Talks About Protein and Nutrition: Protein Myths That Won't Die

by Will Brink

Protein Myth #4 "Athletes don't need extra protein"

Interestingly, there has not been much new research of note on this topic since I wrote the first version of this article in 1995. Now the average reader person is probably thinking "who in the world still believes that ridiculous statement?" The answer is a great deal of people, even well educated medical professionals and scientists who should know better, still believe this to be true.

Don't forget, the high carb, low fat, low protein diet recommendations are alive and well with the average nutritionist, doctor, and of course the "don't confuse us with the facts" media following close behind.

For the past half century or so scientists using crude methods and poor study design with sedentary people have held firm to the belief that bodybuilders, strength athletes of various types, runners, and other highly active people did not require any more protein than Mr. Potato Head.....err, I mean the average couch potato.

For those of you who may need a brush up, one review paper on the subject by one of the top researchers in the field (Dr. Peter Lemon) states "...These data suggest that the RDA for those engaged in regular endurance exercise should be about 1.2-1.4 grams of protein/kilogram of body mass (150%-175% of the current RDA) and 1.7 - 1.8 grams of protein/kilogram of body mass per day (212%-225% of the current RDA) for strength exercisers” (“Is increased dietary protein necessary or beneficial for individuals with a physically active life style?” Nutr. Rev. 54:S169-175, 1996).

Another group of researchers in the field of protein metabolism have came to similar conclusions repeatedly (“Evaluation of protein requirements for trained strength athletes.” J. Applied. Phys. 73(5): 1986-1995, 1992.) They found that strength training athletes eating approximately the RDA/RNI for protein showed a decreased whole body protein synthesis (losing muscle jack!) on a protein intake of 0.86 grams per kilogram of bodyweight.

They came to an almost identical conclusion as that of Dr. Lemon in recommending at least 1.76g per kilogram of bodyweight per day for strength training athletes for staying in positive nitrogen balance/increases in whole body protein synthesis.

They concluded "In summary, protein requirements for athletes performing strength training are greater than sedentary individuals and are above the current Canadian and US recommended daily protein intake requirements for young healthy males."

This same group found in later research that endurance athletes also need far more protein than the RDA/RNI and that men catabolize (break down) more protein than women during endurance exercise. Although there has been some well thought out criticisms of the above conclusions for a variety of reasons, and the exact amount of protein each person needs depends on many factors (i.e. intensity and duration of exercise, age, whether the person is a beginner or experienced athlete, etc.), that people engaged in regular exercise require greater than the RDA in protein to get optimal effects, is without question in my view.