A Systematic Review of Dietary Protein During Caloric Restriction in Resistance Trained Lean Athletes: A Case for Higher Intakes

Helms, Eric R.; Zinn, Caryn; Rowlands, David S.; Brown, Scott R.

doi:10.1123/ijsnem.2013-0054

Cited by 99 publications

(101 citation statements)

References 52 publications

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“…During the cutting phase, participants increased their protein intake, as previously reported 1,2 , 94 The benefits of high-protein diets on weight loss have been highlighted by Leidy et al 95 Phillips & Van Loon 71 recommended increasing protein intake to 1.8 to 2.7 g/kg in order to optimize the ratio of fat-to-lean tissue mass loss during hypoenergetic periods. Additionally, Helms et al 96 suggested that 2.3-3.1 g/kg FFM is appropriate for lean, resistance-trained athletes in hypoenergetic conditions. However, it is important to note that, among the studies used to support high-protein diets in the mentioned reviews, only two used protein intakes over 2 g/kg 97,98 and only one compared the effects of different protein intakes.…”

Section: Discussionmentioning

confidence: 99%

Nutrition, pharmacological and training strategies adopted by six bodybuilders: case report and critical review

et al. 2017

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The purpose of this study was to report and analyze the practices adopted by bodybuilders in light of scientific evidence and to propose evidence-based alternatives. Six (four male and two female) bodybuilders and their coaches were directly interviewed. According to the reports, the quantity of anabolic steroids used by the men was 500–750 mg/week during the bulking phase and 720–1160 mg during the cutting phase. The values for women were 400 and 740 mg, respectively. The participants also used ephedrine and hydrochlorothiazide during the cutting phase. Resistance training was designed to train each muscle once per week and all participants performed aerobic exercise in the fasted state in order to reduce body fat. During the bulking phase, bodybuilders ingested ~2.5 g of protein/kg of body weight. During the cutting phase, protein ingestion increased to ~3 g/kg and carbohydrate ingestion decreased by 10–20%. During all phases, fat ingestion corresponded to ~15% of the calories ingested. The supplements used were whey protein, chromium picolinate, omega 3 fatty acids, branched chain amino acids, poly-vitamins, glutamine and caffeine. The men also used creatine in the bulking phase. In general, the participants gained large amounts of fat-free mass during the bulking phase; however, much of that fat-free mass was lost during the cutting phase along with fat mass. Based on our analysis, we recommend an evidence-based approach by people involved in bodybuilding, with the adoption of a more balanced and less artificial diet. One important alert should be given for the combined use of anabolic steroids and stimulants, since both are independently associated with serious cardiovascular events. A special focus should be given to revisiting resistance training and avoiding fasted cardio in order to decrease the reliance on drugs and thus preserve bodybuilders’ health and integrity.

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Section: Discussionmentioning

confidence: 99%

Nutrition, pharmacological and training strategies adopted by six bodybuilders: case report and critical review

et al. 2017

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“…There have also been recent trends for even higher protein recommendations to promote health [103], support weight loss strategies [104], to preserve lean body mass (LBM) under hypocaloric situations [105], in resistance-type sports such as bodybuilding [106], and corporate sports performance programs [107]. That athletes, especially in strength and power sports, accomplish higher protein intakes has also been shown [108], with recent reports also highlighting the issue of extremely high protein intakes in some athletes [96,109].…”

Section: Eat As If You Could Save the Planet And Win!mentioning

confidence: 99%

“…Table 3 shows hypothetical amounts of meat (in this case beef) in reference to the (1) non-athlete recommended daily allowance (RDA) for protein [113]; (2) current athlete protein recommendation (~1.5 g/kg BW/day [97]); and (3) recently suggested athlete protein recommendations under energy restriction for weight loss (~2.5 g/kg BW/day [104,105]). It is assumed under this example, that 50% of dietary protein is supplied by meat.…”

Section: Eat As If You Could Save the Planet And Win!mentioning

confidence: 99%

“Eat as If You Could Save the Planet and Win!” Sustainability Integration into Nutrition for Exercise and Sport

Meyer

Reguant-Closa

2017

Nutrients

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Today’s industrial food production contributes significantly to environmental degradation. Meat production accounts for the largest impact, including greenhouse gas emissions, land and water use. While food production and consumption are important aspects when addressing climate change, this article focuses predominantly on dietary change that promotes both health for planet and people with focus on athletes. Healthy, sustainable eating recommendations begin to appear in various governmental guidelines. However, there remains resistance to the suggested reductions in meat consumption. While food citizens are likely to choose what is good for them and the planet, others may not, unless healthy eating initiatives integrate creative food literacy approaches with experiential learning as a potential vehicle for change. This concept paper is organized in three sections: (1) Environmental impact of food; (2) health and sustainability connections; and (3) application in sports and exercise. For active individuals, this article focuses on the quantity of protein, highlighting meat and dairy, and quality of food, with topics such as organic production and biodiversity. Finally, the timing of when to integrate sustainability principles in sport nutrition is discussed, followed by practical applications for education and inclusion in team, institutional, and event operations.

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“…Additionally, fat-free mass and positive nitrogen balance were better maintained in soldiers during exercise-induced energy deficits when protein intake doubled from 0.9 to 1.8 g/kg [63]. A recent systematic review determined that the optimal protein intake to maintain muscle mass during caloric restriction was 2.3-3.1 g/kg, with the caveat that the athlete's body composition prior to the energy deficit be considered [64]. These data seem to support the conclusion that in the case of athletes or soldiers in a hypocaloric state, protein intake above the RDA and as high as 2.3-3.1 g/kg may prevent lean body mass loss.…”

Section: Recommended Dietary Allowancementioning

confidence: 99%

Optimal Protein Intake in Athletes

Resnick¹,

Tennent²,

Patzkowski³

et al. 2015

TOJ

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Optimal protein requirements and supplementation are a topic of great interest for competitive and recreational athletes. However, there is considerable debate as to what constitutes adequate intake in sporting populations. Multiple studies have been undertaken to assess protein utilization and protein supplementation. The current consensus in the literature advocates a diet containing 1.2-1.8 grams of protein per kilogram of body weight per day for strength athletes and 1.2-1.4 grams per kilogram of body weight per day for endurance athletes. Metabolic studies have shown a diet containing 2.4 grams per kilogram to be excessive. The average American diet contains more than 200% of the recommended dietary allowance (RDA), with some athletes consuming diets containing up to 6.4 grams per kilogram of body weight per day. Given a well-balanced, calorically appropriate diet, there is no evidence to support intake above these levels. Furthermore, female athletes in particular must take care to ensure that they receive adequate protein from a balanced diet and be selective about their athletic supplementation.

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A Systematic Review of Dietary Protein During Caloric Restriction in Resistance Trained Lean Athletes: A Case for Higher Intakes

Abstract: Protein needs for energy-restricted resistance-trained athletes are likely 2.3-3.1g/kg of FFM scaled upwards with severity of caloric restriction and leanness.

Cited by 99 publications

References 52 publications

Nutrition, pharmacological and training strategies adopted by six bodybuilders: case report and critical review

Nutrition, pharmacological and training strategies adopted by six bodybuilders: case report and critical review

“Eat as If You Could Save the Planet and Win!” Sustainability Integration into Nutrition for Exercise and Sport

Optimal Protein Intake in Athletes

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