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How Much Protein – Updates from the Research

by Richard Scrivener, MS, CSCS
NSCA Coach January 2020
Vol 6, Issue 3

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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.

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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 »

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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.

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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.

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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.

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22. Westerterp, K. Diet induced thermogenesis. Nutrition and Metabolism 1(5): 1-5, 2004.

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Richard P. Scrivener, MS, CSCS

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Richard Scrivener is a personal training coach and educator with over 15 years of experience within the industry. Scrivener works as a health, fitne ...

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