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Tmalzer wrote:My question would be can I gain without these as well ? Or do the health benefits from exersizing regularly, have a mitigating effect for me to not be concerned over the long term impact of high protein consumption ?
nine9s wrote:Vegan Weightlifting: What Does the Science Say?
By Jack Norris, RD
http://www.vrg.org/journal/vj2003issue4/vj2003issue4weight.htm
Excerpt:
Two studies are particularly relevant. Lemon et al. studied 12 men starting an intensive weight training program of 1.5 hours, six days a week.1 They compared one month of supplementing with carbohydrates (on a diet of 1.4 g/kg of protein per day) to one month of supplementing with protein (for a total of 2.6 g/kg of protein per day) for the same people. They determined that a protein intake of 1.6 to 1.7 g/kg was needed to achieve nitrogen balance. However, muscle size and strength increased the same amount on both regimens. The authors thought that extra amino acids for the muscle-building during the carbohydrate treatment were coming from amino acid pools found in the digestive tract, kidneys, or liver. These sources are small and will eventually be depleted.
The second study was conducted by Tarnopolsky et al. on six lacto-ovo vegetarian bodybuilders who had been training intensively for at least three years.2 The bodybuilders normally ate 2.77 g/kg of protein. Upon reducing their protein intake to 1.05 g/kg, the group remained in nitrogen balance and changes in lean (non-fat) body mass did not occur. Two individuals, however, were found to have a negative nitrogen balance while eating 1.05 g/kg of protein. These results indicated that protein needs for the majority of advanced bodybuilders are fairly close to 1.05 g/kg but that some may have higher requirements.
Taken together, these studies on a small number of athletes imply that protein needs (per body weight) may be greater in the beginning stages of training (when muscles are making larger increases and protein is deposited) than when muscle mass has plateaued.
The Food and Nutrition Board, which sets the RDA, reviewed Lemon et al.'s study and others and concluded there is no sufficient evidence to support that resistance training increases the protein RDA of .80 g/kg for healthy adults.
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