How Much Protein – Updates from the Research
by Richard Scrivener, MS, CSCS
NSCA Coach
January 2020
Vol 6, Issue 3
There can be no doubt that protein is important and this article reviews the current research to help further understand the recommendations for protein intake.
Paywall block issue
This article is not configured properly for members or paid content.
isMemberOnly: {{isMemberOnly}} | isPaidContent: {{isPaidContent}}
spc: One or more parts of the product SPC is missing.
Read the full article
View the video
Login to view more
{{discountDesc}} Valid thru {{discountEnds}}
This {{ogType == 'video.other' ? 'video':'article'}} is available with a NSCA membership
or can be purchased for {{prices}}
or can be purchased. Price range: {{prices}}
Price includes membership pricing and promotions
This {{ogType == 'video.other' ? 'video':'article'}} can be purchased for {{prices}}
Price includes membership pricing and promotions
Purchase this {{ogType == 'video.other' ? 'video':'article'}}. Price range: {{prices}}
Price range includes membership pricing and promotions
This article originally appeared in NSCA Coach, a quarterly publication for NSCA Members that provides valuable takeaways for every level of strength and conditioning coach. You can find scientifically based articles specific to a wide variety of your athletes’ needs with Nutrition, Programming, and Youth columns. Read more articles from NSCA Coach »
References
1. Antonio, J, Ellerbroek, A, and Cassandra, C. The effects of a high-protein diet on bone mineral density in exercise-trained women: A 1-year investigation. Journal of Functional Morphology and Kinesiology 3(4): 1-7, 2018.
2. Antonio, J, Ellerbroek, A, Silver, T, Vargas, L, and Peacock, C. The effects of a high protein diet on indices of health and body composition – A crossover trial in resistance trained men. Journal of the International Society of Sports Nutrition 16(3): 1-7, 2016.
3. Aragon, A, Schoenfeld, B, Wildman, R, Kleiner, S, VanDusseldorp, T, Taylor, L, et al. International society of sports nutrition position stand: Diets and body composition. Journal of the International Society of Sports Nutrition 14(6): 1-19, 2017.
4. Bianconi, E, Piovesan, A, Facchin, F, Beraudi, A, Casadei, R, Frabetti, F, et al. An estimation of the number of cells in the human body. Annals of Human Biology 40(6): 463-471, 2013.
5. Briefing paper, number 3336. Obesity statistics. House of Commons Library. 2018. Retrieved April 2019 from https://researchbriefings.parliament.uk/ResearchBriefing/ Summary/SN03336.
6. Burke, L, Castell, L, Casa, D, and Close, G. International association of athletics federations consensus statement 2019. International Journal of Sport Nutrition and Exercise Metabolism 29(2): 73-84, 2019.
7. Carreiro, A, Dhillon, J, Gordon, S, Jacobs, A, Higgins, K, McArthur, B, et al. The macronutrients, appetite and energy intake. Annual Review of Nutrition 17(36): 73-103, 2016.
8. Hector, A, and Phillips, S. Protein recommendations for weight loss in elite athletes: A focus on body composition and performance. International Journal of Sport Nutrition 28: 170-177, 2018.
9. Lemon, P. Effects of exercise on dietary protein requirements. International Journal of Sport Nutrition 8(4): 426-447, 1999.
10. Mettler, S, Mitchell, N, and Kipton, T. Increased protein intake reduces lean body mass loss during weight loss in athletes. Medicine and Science in Sports and Exercise 42(2): 326-337, 2010.
11. Morton, R, Traylor, D, Weijs, A, Peter, J, and Phillips, S. Defining anabolic resistance: Implications for delivery of clinical care nutrition. Current Opinion in Critical Care 24(2): 124-130, 2018.
12. Nutrient requirements. British Nutrition Foundation. 2019. Retrieved April 2019 from https://www.nutrition.org.uk/ nutritionscience/nutrients-food-and-ingredients/nutrientrequirements. html.
13. Otten, J, Hellwig, J, and Meyers, L. Institute of medicine. Dietary reference intakes: The essential guide to nutrient requirements. Washington, DC: The National Academies Press, 530-537, 2006.
14. Phillips, S, Chevalier, S, and Leidyd, H. Protein “requirements” beyond the RDA: Implications for optimizing health. Applied Physiology, Nutrition, and Metabolism 41(5): 565-572, 2016.
15. Prevalence of obesity among adults and youth: United States, 2015–2016. Centers for Disease Control and Prevention. 2017. Retrieved April 2019 from https://www.cdc.gov/obesity/ data/adult.html.
16. Public Heath England. Eatwell Guide: Helping you eat a healthy, balanced diet. Retrieved 2019 from https://assets.publishing. service.gov.uk/government/uploads/system/uploads/attachment_ data/file/742750/Eatwell_Guide_booklet_2018v4.pdf.
17. Schoenfeld, B, and Aragon, A. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition 15(10): 1-6, 2018.
18. Slawson, D, Fitzgerald, N, and Morgan, K. Position of the Academy of Nutrition and Dietetics: The role of nutrition in health promotion and chronic disease prevention. Academy of Nutrition and Dietetics 113(7): 972-979, 2013.
19. State of the UK fitness industry report. Leisure DB. 2017. Retrieved April 2019 from http://www.leisuredb.com/publications/.
20. Thomas, D, Erdman, K, and Burke, L. Position of the academy of nutrition and dietetics, dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics 116: 501-528, 2016.
21. United States Department of Agriculture. Dietary guidelines for Americans 2015 – 2020, (8th ed.). Retrieved 2019 from https:// health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_ Guidelines.pdf.
22. Westerterp, K. Diet induced thermogenesis. Nutrition and Metabolism 1(5): 1-5, 2004.
- Privacy Policy
- Terms of Use
- Retraction and Correction Policy
- © 2024 National Strength and Conditioning Association
#NSCAStrong
#NSCAStrong