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Question: Do
bodybuilders need to consume the same amount of protein on rest days as on
training days? If not are there any guidelines for how much they should
consume? Do protein requirements change during the dieting phase?
Answer:
Protein consumption on training days v's
non-training days
We all know now that when we train, we are merely
providing the stimulus for our bodies to become bigger and stronger (to
over-compensate) as the act of high intensity weight training actually breaks
down muscle tissue. We also know that we don't actually get bigger when we are
in the gym training. The recovery process is slow, and can take up to a week
for a certain body part to fully over-compensate.
Protein is the raw material for muscle growth -
the building blocks if you may. Now when you take protein out of the equation
(reducing consumption on non-training days), it is like asking the builders to
finish building the house by the deadline, yet you have taken away the bricks.
Reducing protein consumption on non-training days
per your normal training day requirements is asking for minimal results.
Irrespective of what day it is and your workload, your protein requirements
need to remain optimal. If you are in the off-season, I would always recommend
eating more protein whenever you have any doubt. If you are a hard training
athlete, the only side effect that you might experience is added lean body
mass, and isn't that the reason we all train in the first place?
(note: Protein is a vital nutrient, but so are the
other macronutrients. Keep your diet balanced, and stay within your body's
optimal protein requirements)
Protein Requirements
The amount of protein that an individual needs has
been the topic of much controversy over the years. I can tell you this for
certain though. The general RDI of protein is inadequate for a hard training
athlete. In Australia, I have seen the RDI of protein range from 0.8 to 1.2 g
per kg of bodyweight or up to 1.5g per kg of bodyweight. Following these
recommendations in conjunction with a high intensity weight training program,
you would be lucky to hold onto the muscle mass of an 8 year old girl, let
alone make any noticeable increases in lean body mass. I have seen other
recommendations of up to 3g per kg for strength athletes, but I still feel
this might be inadequate. I have experimented myself with various amounts of
protein and found that when I consume near 5g per kg of bodyweight is when I
make noticeable gains in size and strength. When I am consuming high amounts
of protein, I find that I recover quicker and suffer less aches and pains.
Coincidence, I don't know. All I know is that when I reduce my protein
consumption, the gains will slow.
The best recommendation I could give on protein
consumption is to increase it to a level where you feel you are getting the
best results. This for you might be 3g per kg or even higher, the trick is
finding what works for you. I can tell you this for certain though - chances
are right now, your not eating enough!
If you need definite answers here, I recommend
that you find a good sports nutritionist that you can work with face to face
for an optimal eating plan tailor made to suit you.
Protein requirements during a dieting
phase
This is where the line can become somewhat
blurred. When it comes to building mass, protein is the number 1
macronutrient you should be concerned with, but to lose fat, it all comes down
to energy requirements (calories). When you are trying to 'cut up', your focus
needs to be on total calories. To burn fat, you need to be in a calorie
reduced state, and you can to this only 2 ways. You can eat less energy (food)
then your body needs to perform all its required functions, or you use more
energy then you take in by completing regular weight and cardio-vascular
training sessions. The best results are achieved with a combination of the 2.
Now how do you juggle keeping a high protein level
when dieting down to single digits? At this stage, your goal of ultimate fat
loss will be more important then keeping super high protein levels, but you
still can get the best of both worlds. As your diet progresses and you are
steadily losing body fat (BF), the time will come when you need to reduce
calories to keep the process going. Now small changes work best, so to drop
200 daily calories isn't really that big of a deal at the start. Take out 50g
of crabs or 22g of fat (both equate to 200cals). For the first few weeks you
can just skim away from the excess crabs and fats, but the time will come when
you need to reduce protein figures to keep dropping cals. Start from reducing
protein figures from meals away from your training times. I.e.: if you train
in the morning, skim 10g each off the last 5 meals of the day. This will bring
on another 200cal reduction, whilst still capitalizing on recovery.
If you get to the stage where you have dropped
everything from everywhere from your diet except from your training recovery
meals, then you simply cannot drop anymore calories, and nor should you try.
If you are absolutely determined to get even lower BF numbers (believe me, if
you have gotten to this stage then you are VERY LEAN), you can increase cardio
intensity and duration. Remember though, don't overdo it. The more you do, the
more your body will require protein for compensation. Drop too far or train
excessively, then you can do more harm then good.
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