By Brad Pilon
Every one of these exceptions are humans instead of items. Brad Pilon is such an exception. I’d by no means taken any critical curiosity within the man till quite lately whilst I unintentionally stumbled on a few prices on his book on protein, which me adequate to shop for his e-book How a lot Protein? In it he cites a lot of an identical learn I did in my article on protein requisites for bodybuilders and got here to pretty well an analogous conclusions. in contrast to most folks, he additionally analyzed the examine in enough aspect to determine that the hype on work out meals is usually in line with the incorrect type of experiences and that protein wishes really reduce with education age. He additionally inspired me together with his lifelike perspectives, his standpoint at the distinction among normal and PED utilizing bodybuilders and for when you consider that it’s thoroughly nonsensical to base your macronutrient standards off a percent of your overall caloric consumption.
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Extra resources for How Much Protein?
These findings agree with that of other studies that have shown that protein intakes above 120 grams of protein per day do not increase muscle mass [Hoffman JR, 2006]. So if massive amounts of protein (well above the 70-120 gram per day range) do not cause muscle building above the 2-5 pounds we can expect from a 56 resistance training workout, maybe we need to eat a huge amount of calories with our protein to make it work? High Protein + High Calorie Diet and Muscle Growth In a research study published in 2002 by Rozenek et al, 73 healthy men were assigned to an 8-week workout program and divided into three diet groups.
The people in this study were all over 50 years of age and were eating a very low protein diet. 3 grams of protein per pound of body weight. To put that into perspective, a 180-pound man would be eating about 50 grams of protein per day, for 12 weeks. According to the current fitness industry dogma, this amount of protein is probably 3 times lower than the amount of protein needed for building muscle. At the end of the study, the subject working out 3 times per week maintained their body weight, while the group that was not lifting weights lost about 7 53 pounds.
Where possible I have listed the funding source for all the papers that I reference in this book. You may also notice that the numbers I quote in this book are far lower than what you would expect. This is due to one of two reasons. Either our ability to gain muscle is greatly over hyped in fitness magazines and websites, or research scientists are very poor at designing studies that build muscle mass. It may be a combination of the two, but I’m warning you now, the numbers may shock you. Part of the reason for this is that the numbers are reported as averages.