• Tarnopolsky et al. (1992) observed no differences in whole body protein synthesis or indexes of lean body mass in strength athletes consuming either 0.64g/lb or 1.10g/lb over a 2 week period. Protein oxidation did increase in the high protein group, indicating a nutrient overload.
• Walberg et al. (1988) found that 0.73g/lb was sufficient to maintain positive nitrogen balance in cutting weightlifters over a 7 day time period.
• Tarnopolsky et al. (1988) found that only 0.37g/lb was required to maintain positive nitrogen balance in elite bodybuilders (over 5 years of experience, possible previous use of androgens) over a 10 day period. 0.45g/lb was sufficient to maintain lean body mass in bodybuilders over a 2 week period. The authors suggested that 0.55g/lb was sufficient for bodybuilders.
• Lemon et al. (1992) found no differences in muscle mass or strength gains in novice bodybuilders consuming either 0.61g/lb or 1.19g/lb over a 4 week period. Based on nitrogen balance data, the authors recommended 0.75g/lb.
• Hoffman et al. (2006) found no differences in body composition, strength or resting hormonal concentrations in strength athletes consuming either 0.77g/lb or >0.91g/lb over a 3 month period.

I ask as for me, there really was no difference between the first method (203.6 lbs = 203.6 grams) and the second (203.6 pounds / 2.2 * 77% lean mass * 2.75 = 196 grams)

– Scott Dickson

Who is this “they” who says that too much protein causes cancer? What are their credentials? I haven’t looked up your author yet, but will check it out because I’m very skeptical. Better they should pay much more attention to the stark health hazards of consuming TOO MUCH CARBOHYDRATE, because the dangers are all too obvious, and almost ALL of us the world over do exactly that!

Think about it for a minute, Mark. All of the food you consume falls into 3 categories. Proteins, fats, carbohydrate. Proteins are not just used for building muscle–they are also used by the body to manufacture enzymes and hormones and to maintain the health of the organs throughout the body. If you do not get “enough” protein in your food, then the muscles suffer first, because the body senses the need to maintain the liver, heart, kidneys, etc., first and foremost before maintaining or building onto your skeletal muscles.
The larger your body, the larger your internal organs, the more dietary protein is earmarked first for general maintenance. Then on top of that you are expected to add to your diet “enough” additional protein to add, maintain and repair skeletal muscle, bearing in mind the amount of punishing cardio workouts you do, how much sleep you get, how hard you lift, for how many sets/how many days per week, how much damage you do and how much repair needs to be done, etc. Don’t forget about testerone, which is an important factor in my previous post. If you’re a teen, in your 20’s, 30’s or even 40’s that’s usually not a problem. But post-50 and it becomes an issue, in regards to muscle repair, endurance, building, recovery…..and it determines how much “cheating” you can get away with, in not having to adhere so closely to a regimented system of watching calories and grams of this and grams of that.

Many years ago many “experts” published books related to low protein requirements. Believe me I know because I followed Pritikin, McDougall, John Robbins, et. al. and suffered because I truly believed the evils of excessive protein intake. So beware and be careful. So much for protein. Much more to discuss but move on to Fat.

A certain amount of essential fatty acids are necessary for good health, and when many/most experts today recommend a “low-fat” diet the body suffers. Fat, whether dietary or bodyfat, is basically inert. It is an energy source that most of us never get around to tapping because we’re too busy running our engines on carbohydrate fuels.
There’s more to discuss on fats and fat metabolism, but let’s move on to Carbohydrate.

The main reason for raging morbid obesity in “civilized” countries today (and along with it heart disease, stroke, diabetes and weight-related arthritis/skeletal damage) is the CONSTANT drumming into our heads that a healthy, balanced diet consists of about 10%-15% protein, about 20%-25% fat (the lower the better!), and the rest carbs–and, do the math….the “rest” consists of between 60% to as high as 70% carbohydrates! No wonder we have so many sugar metabolism problems today because ALL carbohydrate turns to sugar, even that in broccoli and whole wheat flour/wheat bran.

This post is getting way too long and I’m sure you’re all getting bored out of your skull, but suffice it to say that as Mark M states above, any EXCESS protein you consume is surplus and is converted to sugar and then stored as fat if not needed as energy right away. So it’s very important to get ENOUGH protein, so that your organs and glands have enough to carry on their functions as well as your muscles have enough to build, maintain and repair, but you do not need an excess. It won’t cause any harm unless you already have kidney damage or other health problems, but it will be a waste of money.

The most effective weight loss regimen I know of is to convert your body from a sugar-burning engine into a fat-burning engine (so you can finally begin to tap into those fat stores on your body). Mark M writes in this blog about his recommendations on how to do just this. Couple this with calculating and then sticking to a consistent calorie deficit in your daily life. There’s math involved. Protein 4 calories/gram, Fat 9 calories/gram, Carb 4 calories/gram. Calculate your body composition as closely as possible or estimate.

Maintain enough protein at all times, drastically reduce carbs to 20-40 grams/day or more, depending on body size, insulin resistance, or which approach you research, and then stick with the plan. You will steadily lose bodyfat, maintain or gain healthy muscle, never experience hypoglycemia again.

AND you will be able to follow Mark M’s advice on “cheat meals” which makes your life so much more enjoyable! Enough of the soapbox stuff. I’d like to hear other people’s opinions.

Kee

You do not mention your somatotype, ectomorphs have much trouble adding muscle regardless of protein or calorie intake unless they follow most of Mark M’s recommendations in this blog. Endomorphs like me can add muscle but have a tendency to easily add fat along with it unless adhering to a very strict regimen of diet like LCHF/Paleo/VLC and religiously watching calories to avoid excesses. However natural mesomorphs are the envy of us all–and you may be one of these–They can get away with murder and break all the rules, drink all the beer, cheat on breads and desserts as much as they want (and flaunt it), and even neglect good sleeping habits (because when they’re in bed between 17 and 39 years old they’re usually not sleeping if you know what I mean). Mesomorphs can be star athletes, can experiment with this trendy diet or that if their girlfriends are impressed by those things, can even trail off on their protein intake for short or irregular periods of time…..and still maintain or even gain in strength and size!!!! I’ve seen this and it drives me crazy. But it’s part of life and we all have to deal with it.

So I submit that the amount of protein recommended here is NOT unnecessary, for most people of all age groups, especially ectomorphs and endomorphs, because there will ALWAYS be those exceptional souls who excel at all that they undertake with utter disregard of the “rules,” while the majority of us will benefit greatly from the wise, prudent protein/carb/calorie/sleep/timing recommendations recommended in this column.

And I truly do not believe that Mark McManus is receiving any kind of monetary benefit from any of the short, plain, simple list of products and foods he endorses which are essential to applying the lessons he’s learned from hard years of experience to our benefit.