Match Your Protein Intake To Your Training

A reassuring little ‘Supdate’ for you…

A recent study published in the Journal of the International Society of Sports Nutrition in September 2012, found that increased protein intakes from powder based protein supplements including whey, casein, soya or egg resulted in an increased response to resistance/weight training.

The common recommendation to the general public regarding protein requirements usually ranges from 1-2g protein/kg of bodyweight; however, regular gym goers, athletes and sports professionals and enthusiasts have long argued that this just isn’t enough. Research on whether protein intakes greater than 1-2g/ kg of bodyweight is actually necessary for resistance trained athletes have been ambiguous and a little risqué, this is because people don’t want to stick their neck out and declare this categorically.

2 months ago, Bosse and Dixon have come out and declared that resistance trained people (performing approx 4-5 intense training sessions/week) actually need between 2-3.5g protein/ kg bodyweight in order to maximise their lean mass gains.

They concisely state the following:

“An increase in dietary protein favourably effects muscle and strength during resistance training”

Nothing new there then hey, but good to know that protein is standing the test of time, and that it’s doing what it’s designed to do…build!

References

Bosse, J, D, & Dixon, B, M. (2012). Dietary protein to maximize resistance training: a review and examination of protein spread and change theories. Journal of the International Society of Sports Nutrition. 9: 42. 

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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