Re: WashPost Article on Strength Training

JMW <jmw@xxxxxxxxxxxxx> wrote:
>Donovan Rebbechi <abuse@xxxxxxx> wrote:
>
>>On 2005-08-13, Blair P Houghton <b@xxx> wrote:
>>
>>> 90g is less than half of what a bodybuilder should take in,
>>> and about a fifth of they would take in.
>>>
>>> And he's wrong. There's no point at which you get
>>> a negative return on increasing protein intake when
>>> exercising for growth. There's a diminishing return above
>>> 1 gram per pound bodyweight, but it's still positive.
>>
>>How is it positive ? What are the advantages of taking in more,
>>once you already have a positive nitrogen balance (which happens
>>at about 0.6-0.8gm/lb btw) ?
>
>Well, there is some evidence that pulsed increases in the amino acid
>pool lead to increased muscle protein synthesis in conjunction with
>heavy resistance training, even though the amino acid pool is already
>well saturated. Insulin pulses are helpful in making this occur.
>However, this is more a matter of timed protein intake.
>
>BTW, "nitrogen balance" has no real physiological significance in and
>of itself. It's just a marker, and not always a very good marker.

Considering the studies (for which I *DO NOT* have links)
that show that protein intakes upwards of 2.5 g/lb (lb, not kg)
still produce more growth than lower intakes, I'd say the
nitrogen balance marker myth is pretty well busted.

There's a knee in the curve near 1 g/lb, iirc it was right
about 1.1 g/lb. But while the slope of the curve gets
less steep there, it remains positive.

In general, any chemical process that can be driven by
increasing the concentration of a solute will be pushed
harder by increasing the concentration of that solute.
And the only chemical processes I know of that can't are
those for which the other reactants are already fully
consumed. Living cells will basically take all you can
give them and either grow bigger or divide. You'd have to
be deficient in other nutrients or hormones to be unable
to use the extra protein. Working out makes your
body produce the anabolic hormones. Eating enough
calories and protein and complex carbs and fats determines
whether the cells can afford to grow. (Almost nobody is
deficient for stored fat, but "essential fats" must be
ingested constantly). The rest is "vitamins and minerals"
which any multivitamin can supply in sufficient quantity.

The question is whether there are any deleterious side
effects to having an excess concentration of a solute.

If the solute is a steroid, the answer is YES.

If the solute is protein, and you're healthy to start with,
the answer is "not at any intake level I've seen studied."

--Blair
"YMMV."
.

Relevant Pages

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