Nancy Brinch, MS, RD, LSW,
is Richard Stockton College's campus nutritionist. She obtained
her BS in Food and Nutriton from the Univ. of Delaware and her Master's
in Nutrition from Penn State Univ.
She provides individual, confidential nutritional counseling to
students. Her service is free for RSC students. For appointments
call extension 5740. Nancy Brinch can be contacted at Nancy.Brinch@stockton.edu |
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Protein: Power or Propaganda?
By Nancy Brinch, MS, RD, LSW
 Athletes
often are lured to high-protein diets and protein supplements by
claims that they will enhance muscle development and improve athletic
performance. Bodybuilders, in particular, respond to the message
that their protein needs are so great that they can't meet them
with food alone.
Is there any truth to the claim that athletes
need to consume protein supplements?
Protein is the major nutrient, other than water, found in muscle.
Muscle cells use protein to build and repair tissue. Protein also
can be used as a source of energy. An athlete who does not consume
adequate calories from carbohydrate and fat will use protein for
energy rather than for muscle building and maintenance. This is
why carbohydrate and fat are referred to as "protein sparing" energy
nutrients. An athlete who consumes a high-protein diet and limits
carbohydrate and fat intake will convert protein into glucose for
energy. This is an inefficient process. It leads to an increased
workload for the kidneys because they have to excrete the waste
products produced by this process, and it can cause dehydration
if water consumption is not sufficient to excrete these waste products.
By using protein as an energy source the muscle is deprived of protein
needed to build and repair tissue.
Even when carbohydrate and fat intake are adequate, consuming high
amounts of protein will not build muscle tissue. Research at Kent
State's Applied Physiology Research Laboratory showed that bodybuilders
who consumed very high amounts of protein did not increase muscle
mass or strength.
The upshot:
When athletes consume adequate calories, especially from carbohydrate,
and do strength resistance training, dietary protein will be used
to increase muscle size and strength. The amount of protein necessary
to accomplish this can be found in foods. Protein and amino acid
supplements are not needed.
How much protein does an athlete require? This depends on three
factors: 1) body weight, 2) the type of exercise, and 3) caloric
intake. Athletes do require more protein than the average sedentary
adult. While the average adult needs 0.36 gram of protein per pound
of body weight daily, competitive athletes need 0.6 - 1.0 gram of
protein per pound of body weight.  Endurance
athletes and those doing intense exercise need the higher level
of protein intake. For example, a 150-pound marathoner or bodybuilder
needs 120 grams of protein daily (150 pounds X 0.8 gram of protein
per pound.) The marathoner has higher protein needs because the
body begins using more protein to meet energy needs toward the end
of an event or training session. The bodybuilder needs additional
protein to build muscle tissue. An athlete whose caloric intake
is low also has higher protein needs. Because caloric intake from
carbohydrate and fat does not meet this person's needs, protein
is used for energy. For example, a 140-pound athlete who is on a
weight-reduction diet requires 112 grams of protein daily (140 pounds
X 0.8 gram protein per pound.)
This amount of protein can easily be obtained from food. The average
American man gets about 95 grams of protein daily, and the average
American woman takes in about 63 grams. Consider the amount of protein
in these foods, and you will see how easy it is to get enough protein
in your diet without supplements even if you have greater protein
needs:
| Food |
Protein |
| Poultry, fish, beef, pork |
21 grams per 3oz serving |
| Cheese |
7 grams per ounce |
| Milk, yogurt |
8 grams per cup |
| Egg |
6 grams per egg |
| Baked beans, chick peas, other legumes |
14 grams per cup |
| Peanut Butter |
9 grams per 2 tablespoons |
What about protein supplements? For years protein powders and bars
have been targeted to athletes as a way to build muscle mass. Protein
powders and bars are usually derived from food sources such as milk,
egg or soy. There is no evidence that powders or bars provide any
advantage over natural food sources. Food sources also are less
expensive than powders and bars.
The bottom line:
 While
consuming adequate protein is essential for muscle mass and strength,
high protein diets don't build muscle tissue. Training and exercise
do that. Total caloric intake, especially carbohydrate, is the single
most important nutritional factor affecting increase of muscle tissue
and improvements in athletic performance because without adequate
caloric intake protein will be used for energy and not for muscle
building. |
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