WHY YOU NEED MORE PROTEIN WHEN DIETING, LESS WHEN BULKING

An Introduction to Bulking Up

A caloric surplus makes it easier to gain muscle during a bulking phase. A highly detailed scientific paper on offseason dieting for bodybuilders suggested that bodybuilders looking to gain muscle while minimizing excessive fat gain should consume:

• ·      Calories: A slightly hyper-energetic diet (~10–20% above maintenance calories) to gain ~0.25–0.5% of body weight per week.
• ·      Protein: Protein intake is recommended to be .7–1 gram per pound of body weight per day, focusing on sufficient protein at each meal (minimum of 20 grams) and even distribution throughout the day (3–6 meals).
• ·      Fat: Fats should be consumed at moderate levels, neither too low nor high (.2–.7 grams per pound of body weight per day), to prevent an unfavorable change in free testosterone ratios and prevent reductions in testosterone levels.
• ·      Carbohydrates: After calories have been devoted to protein and fat, the remaining calories should come from carbohydrates while ensuring sufficient amounts are consumed (≥1.3–2.2 grams per pound per day).(1)

Bulking Up and Protein Intake

Some may think that consuming more protein (i.e., > 1 gram per pound of body weight) is necessary to build more muscle, but this is contrary to the research. One of the most common bro-science discussions about protein is what proteins suppress muscle protein breakdown. When looking to increase muscle mass, athletes should look to optimize the anabolic response by increasing muscle protein synthesis. Limiting protein breakdown is an ineffective strategy for increasing muscle mass.(2)

In a meta-analysis of the literature (i.e., 49 studies with 1863 subjects) on protein and muscle hypertrophy, protein intake above 1.6 g/kg/day (.8 grams per pound of body weight) failed to increase muscle growth with resistance exercise.(3) As mentioned previously, protein has an appetite suppressing effect at higher dosages, so if you are trying to consume more calories, it may be helpful to keep protein close to 1 gram per pound of body weight. It has been found that resistance exercise training requirements are higher on training days than on non-training days. On training days, protein requirements to maximally stimulate protein synthesis were 1.7 g/kg/bw (.7 grams per pound of body weight) to 2.2 g/kg/bw (1 gram per pound of body weight).(4)

Bulking Up Studies

Most male bodybuilders eat up to 4.3 g/kg/ (2 grams per pound of bodyweight) per day, and female bodybuilders eat 2.8 g/kg/day (1.3 grams per pound of body weight); this is quite high compared to the research. Resistance-trained men who consumed a protein of 4.4 g/kg/per day (2 grams per pound of body weight) gained the same lean mass as those who consumed 1.8 g/kg/day (.8 grams per pound of body weight).(5)  Consuming protein at 3.4 g/kg/day (1.5 grams per pound of body weight) resulted in no greater increases in lean mass than those consuming 2.3 g/kg/day (1 gram per pound of body weight).(6) Thus, 1 gram per pound of bodyweight seems to be a good threshold for protein intake to gain lean mass. Further increases in protein will not increase lean muscle mass.

It may be beneficial to consume a whey protein drink or a drink with whey protein combined with other multi-nutrient ingredients to enhance lean mass. A review of 11 studies with over 192 participants in well-trained subjects found that whey protein alone or as part of a multi-ingredients formula enhanced lean mass and strength compared to an equal calorie carbohydrate beverage.(7)

You Need More Protein When Dieting than Bulking

While dieting, a higher amount of protein is needed because of caloric restriction. Protein requirements during dieting are dependent on the degree of caloric restriction and the starting body fat of the person starting the diet. Protein requirements will be higher for the person starting a diet with lower levels of body fat. This is because the risk of lean muscle mass loss is much greater, whereas the person starting a diet with excess body fat will have more body fat to protect against lean mass losses.(8) In a review of the literature by Helms et al. he found that 2.3-3.1 g/kg of protein was sufficient, but the needs increased with the leanness and severity of the diet.(9)

WHY YOU NEED MORE PROTEIN WHEN DIETING

So why do protein levels go up when dieting? There is a reduction in muscle protein synthesis with caloric restriction, thus a greater need for protein intake to offset this effect. During caloric restriction, fats and carbohydrates are reduced. As both macronutrients are reduced, more protein is used as a fuel source.(10)

One study found that during a ~20 caloric restriction, muscle protein synthesis was reduced by ~19%, and reduced intramuscular signaling pathways occurred compared to when calories were at maintenance levels.(11) Another study found that protein synthesis was reduced by ~27% after five days of caloric restriction.(12) Most of the studies suggest the decreases in lean mass occurring from caloric restriction occur from decreases in muscle protein synthesis and, to a lesser extent, muscle tissue breakdown.

Protein Requirements While Dieting

Thus, protein requirements increase dramatically during calorie restriction. Resistance exercise has a muscle-sparing effect with a calorie-restricted diet. As mentioned previously, a calorie restriction alone results in a ~27% decrease in protein synthesis, yet resistance exercise combined with protein ingestion after exercise restored this process.(12)

In a review of the literature for maintaining performance and lean mass during a caloric restriction for track and field athletes by Phillips, Garthe, and Witard.(13)  The following factors determine the lean mass loss in track and field athletes:

1.)   Severe energy deficits associated with rapid weight loss are associated with greater losses in lean mass.

2.)   Individuals who start a diet with more lean mass are more susceptible to losing more lean mass than those with less.

3.)   Resistance exercise is the best way to preserve lean mass during a caloric restriction.

4.)   Athletes should consume a higher protein intake to preserve lean muscle mass. Athletes should aim for higher-end protein intakes (~2.4 g/kg/bw or 1.1 grams per pound of bw).

Protein greater than 1 gram per pound of body weight is sufficient for gaining muscle, further increases do not build more muscle.

BULKIN UP KEY POINTS:

• Protein greater than 1 gram per pound of body weight is sufficient for bulking, further increases do not build more muscle.
• When dieting, more protein will be needed to prevent loss of lean muscle mass. Athletes should consume >1.4 grams per pound of body weight.
• Leaner athletes need more protein to preserve lean muscle mass while dieting.

REFERENCES:

1.         Iraki J, Fitschen P, Espinar S, Helms E. Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports. 2019;7(7):154.

2.         Deldicque L. Protein Intake and Exercise-Induced Skeletal Muscle Hypertrophy: An Update. Nutrients. 2020;12(7):2023.

3.         Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-84.

4.         Bandegan A, Courtney-Martin G, Rafii M, Pencharz PB, Lemon PW. Indicator Amino Acid–Derived Estimate of Dietary Protein Requirement for Male Bodybuilders on a Nontraining Day Is Several-Fold Greater than the Current Recommended Dietary Allowance. The Journal of Nutrition. 2017;147(5):850-7.

5.         Antonio J, Peacock CA, Ellerbroek A, Fromhoff B, Silver T. The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals. Journal of the International Society of Sports Nutrition. 2014;11(1):19.

6.         Antonio J, Ellerbroek A, Silver T, Orris S, Scheiner M, Gonzalez A, et al. A high protein diet (3.4 g/kg/d) combined with a heavy resistance training program improves body composition in healthy trained men and women – a follow-up investigation. Journal of the International Society of Sports Nutrition. 2015;12(1).

7.         Naclerio F, Larumbe-Zabala E. Effects of Whey Protein Alone or as Part of a Multi-ingredient Formulation on Strength, Fat-Free Mass, or Lean Body Mass in Resistance-Trained Individuals: A Meta-analysis. Sports Med. 2016;46(1):125-37.

REFERENCES:

8.         Aragon AA, Schoenfeld BJ, 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. 2017;14(1).

9.         Helms ER, Zinn C, Rowlands DS, Brown SR. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. Int J Sport Nutr Exerc Metab. 2014;24(2):127-38.

10.       Elia M, Stubbs RJ, Henry CJ. Differences in fat, carbohydrate, and protein metabolism between lean and obese subjects undergoing total starvation. Obes Res. 1999;7(6):597-604.

11.       Pasiakos SM, Vislocky LM, Carbone JW, Altieri N, Konopelski K, Freake HC, et al. Acute Energy Deprivation Affects Skeletal Muscle Protein Synthesis and Associated Intracellular Signaling Proteins in Physically Active Adults. The Journal of Nutrition. 2010;140(4):745-51.

12.       Areta JL, Burke LM, Camera DM, West DW, Crawshay S, Moore DR, et al. Reduced resting skeletal muscle protein synthesis is rescued by resistance exercise and protein ingestion following short-term energy deficit. Am J Physiol Endocrinol Metab. 2014;306(8):E989-97.

13.       Witard OC, Garthe I, Phillips SM. Dietary Protein for Training Adaptation and Body Composition Manipulation in Track and Field Athletes. Int J Sport Nutr Exerc Metab. 2019;29(2):165-74.

14.       Moore DR, Sygo J, Morton JP. Fuelling the female athlete: Carbohydrate and protein recommendations. Eur J Sport Sci. 2021:1-13.

15.       Knuiman P, Hopman MTE, Verbruggen C, Mensink M. Protein and the Adaptive Response With Endurance Training: Wishful Thinking or a Competitive Edge? Frontiers in Physiology. 2018;9.