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Mon Jun 04, 2007 9:23 pm

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Master Masters Athlete
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Joined: Thu Sep 07, 2006 2:01 pm
Posts: 250
Location: Chico, CA

Most studies show that athletes need between 0.9 to 1.5 grams of protein per kilogram body weight. However, the timing of protein intake may be important for promoting recovery and maximizing training gains. Below is part of my supplement research column in Muscular Development magazine:

Protein Supplements Build Size and Strength
Do protein and amino acid supplements help increase strength and muscle size? Scientists have argued the point for more than 100 years but still haven’t resolved the issue. Most studies used inexperienced subjects who didn’t train very intensely. Researchers from Baylor University found that experienced weight lifters who took a whey- casein protein and amino acid supplement before and after weight training for 10-weeks increased body weight, fat-free mass, thigh mass, muscle strength, serum IGF-1 and IGF-1 mRNA (muscle growth factors), MHC I and IIa expression (types of contractile proteins), and myofibrillar protein (total contractile proteins). The effects were small but were greater than in a carbohydrate placebo. Small gains can sometimes make the difference between winning and losing. This study, while well controlled and conducted, did not settle the debate about the benefits of protein supplements for bodybuilders and weight lifters.
(Amino Acids 32: 467-477, 2007)

_________________
Thomas Fahey
Dept Kinesiology
California State University, Chico
Chico, CA 95929-0330
discusdoc@aol.com



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Tue Jun 05, 2007 12:44 pm

 
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Journeyman Masters Athlete
Joined: Thu Sep 07, 2006 9:20 am
Posts: 39
Location: rochester, n.y. area

Tom,

Thanks for the artice. May we assume that the "small" gain mentioned was statistically significant?

Bill Pontius



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Sat Jul 14, 2007 8:35 pm

 
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Senior Masters Athlete
Joined: Thu Sep 07, 2006 12:30 pm
Posts: 17
Location: Vancouver, BC

Here is a calculator on how much protien you need, based on C-F-P ratios:

http://speedendurance.com/2007/06/26/gr ... n-and-fat/

Also, not all protein are equal, both natural vs. supplements:

http://speedendurance.com/2007/07/06/co ... -and-eggs/



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Sat Dec 08, 2007 5:47 pm

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Junior Masters Athlete
Joined: Sat Dec 08, 2007 5:43 pm
Posts: 3

I guess I'm paranoid but I've quit taking protein supplements out of fear of contamination. I just try to drink milk and lots of protein from meat.



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