Protein Absorption
By Craig Coghlin CPT (Canfit Pro), CFC (CSEP)
Protein is a big topic when it comes to weight training. Many people are
constantly asking me, “How much protein do I need to take in if I want to get
bigger?” First of all, genetics may play a large role in the ability to gain
mass, but that is not to say it can’t be done. But as far as protein goes, it is
one of the most supplemented nutrients around because many feel they must get as
much protein as possible to reap the benefits of weight training. This comes
from the fact that muscle is made mostly of protein, and when you work out and
tear the fibers, protein is used to rebuild these fibers. Yet is supplementation
really necessary? Or is it possible to get all the protein you need from a
healthful diet?
Current recommended values for protein intake are set up to 35% of total energy
intake. For a sedentary individual, a value of 0.8 g/kg is the usual
recommendation. Yet some studies have shown that higher intakes may be helpful
in some cases. For strength related activities, an intake of 1.5-1.8 g/kg seems
to be optimal. For endurance activities, 1.1-1.4 g/kg is recommended and for
high intensity activities like hockey and basketball, 1.4-1.7 g/kg. It is
extremely important though that these intakes accompany an adequate diet in both
carbohydrate and fat as well. In fact, carbohydrates will actually aid protein
balance, and with overall energy. This leads me to a problem that many face with
regards to increasing their protein intakes.
By increasing the amount of protein you take in, while at the same time not
altering total energy intake, you are actually decreasing the amount of carbs
you are taking in. As mentioned earlier, carbs contribute to energy, thus the
less you are taking in, the less energy you will have. Protein can be used for
energy, but only a very small amount (10-15% max).
Supplementation with protein powders in NOT necessary. The average diet already
contains more than enough protein, although with an increase in activity, there
will also be an increase in caloric needs. There is little or no evidence
supporting the effectiveness of these supplements.
If you decide to load up on protein, although you have an otherwise healthful
diet, you may not be in the clear. Excess protein can worsen a pre-existing
kidney problem. The long-term effects of protein supplements though are
relatively uncharted territory; they just haven’t been around long enough.
Excess protein will either be excreted or added to a protein pool that the body
dips into when needed. By increasing your protein intake, you won’t necessarily
get huge; there are way too many other factors to consider.