Hello people.
Has anyone here read the book "How much protein" of Brad Pilon?
Analysing MANY studies, Brad suggests that most active people need no more than 70 to 120 grams of protein and that the maximum intake should be close to 150 grams if one is active everyday for several hours (for example, not only strength training 3-4 days a week).
I've always wondered if we really need all this protein that many "pros" suggest, which usually starts at 1 gr / lb and goes up to 2-4 gr / lb.
So I've been doing some studying on the subject (avoiding bro-science sites of course) and to my understanding of various reviews on studies and looking at studies myself, there has been no recorded advantage of taking more than 0.64 gr / lb (1.4 gr / kg)of protein and if one wants to be "extra-sure" of getting every benefit, no more than 0.82 gr / lb (1.8 gr / kg).
Various nutritionists and health-focused / non-mainstream bodybuilders often suggest the protein range of 1.2 gr / kg to 1.8 gr / kg, which agrees with most studies. Brad Pilon's suggestion is inside this range too.
What's your take on all this?
Have you ever followed a really high-protein diet, like 1.5-3 gr / lb and if yes, have you seen any improvement in strength, muscle mass etc?
On the other hand, have you ever followed a medium protein diet and what were your results?
Personally, I've been tracking my diet accurately for close to 2 months now and I'm eating 90-140 grams of protein everyday, without drinking any protein supplement or focusing a lot on my protein.
I've been seeing progress in strength and muscle mass continuously at this protein range, and this is the intake that I've been taking for some years now, as it comes from the usual food that I eat at my place.
Something else I'd like to point out, I'm reading and following a lot of fitness / bodybuilding / powerlifting blogs / sites etc, and I'm seeing a continuous trend on less protein these days, has anyone else seen this?
Of course, less protein still means high protein for a person with an average diet, that's worth noticing.
Anyway, to sum up, I'd just like your opinions on this whole thing, thanks in advance!
Has anyone here read the book "How much protein" of Brad Pilon?
Analysing MANY studies, Brad suggests that most active people need no more than 70 to 120 grams of protein and that the maximum intake should be close to 150 grams if one is active everyday for several hours (for example, not only strength training 3-4 days a week).
I've always wondered if we really need all this protein that many "pros" suggest, which usually starts at 1 gr / lb and goes up to 2-4 gr / lb.
So I've been doing some studying on the subject (avoiding bro-science sites of course) and to my understanding of various reviews on studies and looking at studies myself, there has been no recorded advantage of taking more than 0.64 gr / lb (1.4 gr / kg)of protein and if one wants to be "extra-sure" of getting every benefit, no more than 0.82 gr / lb (1.8 gr / kg).
Various nutritionists and health-focused / non-mainstream bodybuilders often suggest the protein range of 1.2 gr / kg to 1.8 gr / kg, which agrees with most studies. Brad Pilon's suggestion is inside this range too.
What's your take on all this?
Have you ever followed a really high-protein diet, like 1.5-3 gr / lb and if yes, have you seen any improvement in strength, muscle mass etc?
On the other hand, have you ever followed a medium protein diet and what were your results?
Personally, I've been tracking my diet accurately for close to 2 months now and I'm eating 90-140 grams of protein everyday, without drinking any protein supplement or focusing a lot on my protein.
I've been seeing progress in strength and muscle mass continuously at this protein range, and this is the intake that I've been taking for some years now, as it comes from the usual food that I eat at my place.
Something else I'd like to point out, I'm reading and following a lot of fitness / bodybuilding / powerlifting blogs / sites etc, and I'm seeing a continuous trend on less protein these days, has anyone else seen this?
Of course, less protein still means high protein for a person with an average diet, that's worth noticing.
Anyway, to sum up, I'd just like your opinions on this whole thing, thanks in advance!
Aucun commentaire:
Enregistrer un commentaire