Quote:
Originally Posted by smittygouv
Thanks for the responses... i found the interview. My apologies, I lied about the creatine dose Berardi recommends. It must have been a different interview by somebody else where I heard 10g/day. Berardi recommends 3-5g/day. In this interview he talks about why he thinks 4-5g of protein per kg body weight is justified.
http://www.johnberardi.com/audio/berardi_staley.mp3
I'm not sure the exact date of the interview... but here is his ideas. He has an interesting perspective. If you have time check out the interview, I'd like to hear some responses. Its kind of long interview so if you want to skip to the protein section of the interview its at about the 1/4th mark, and the creatine section is at about the 3/4th mark. |
JB did a lot of speculating & theorizing. The bottom line is that his conjecture is not supported by research on human subjects that measured body composition changes over time using various amounts of protein. The upper cutoff point for maximal LBM gains - given adequate total calories & carbohydrate - appears to be in the neighborhood of 2g/kg (0.9g/lb). This is right in line with the old bodybuilding cliche of 1g/lb being a good general target. Any amount significantly beyond that is simply oxidized rather than used for the building of new muscle tissue. And yes, this has been demonstrated in research, on athletic humans. As a matter of fact, there are several examples in research of roughly 1.5g/kg (0.68g/lb) adding or preserving LBM under hypocaloric conditions. This means that it's pretty liberal & optimistic to believe that any amount of protein beyond slightly over a gram per pound would be useful for supporting LBM mintenance or gain under any condition of caloric (im)balance. The idea that 3 times this amount is necessary or optimal for hurrying muscle gains simply has not been demonstrated in research, let alone proven beyond considerable doubt. In practice with clients, I haven't seen any use for exceeding an upper range of 2.2-3.3g/kg (1-1.5g/lb) even in the most extreme dieting situations.