So I stayed up super late last night, driving around thinking about where Team Gorman is headed. Not much sleep last night, but def got some thinking in about the new Podcast (working on the name now) and what topics I want to discuss. One of the things we hear debated all the time is how much protein should someone consume? There is the ever popular 1 gram protein per pound you weigh (not bad) or the lean mass x 1.5 etc etc etc. What about women? What about assisted men vs natural men? What about age? The biggest thing IMO that determines how much protein to take in is the level of Protein Turnover and how that is tied to the amount of total frequency and volume someone has in their training each week. Let me explain a bit, and give you an idea of where I will go on one of the upcoming Podcasts..... Protein Turnover is the the balance between protein synthesis and protein degradation in the body- when protein is broken down in the body from training, it has to be replaced with new proteins and protein synthesis occurs and the rebuilding of damaged tissue takes place. When protein synthesis is higher than protein degradation growth occurs. Sounds simple right? Protein turnover can be looked at multiple ways, but the easiest way I look at it is as it is tied to multiple factors- volume and frequency of training, at a caloric deficit or a caloric surplus (dieting vs growth/offseason) age (the older we get the more protein we need compared to when we are younger) and I also am one who looks at lean mass not just overall bodyweight. Someone with a large amount of bodyfat doesnt need as much protein as someone who is 15% or lower for example, bodyfat has nothing to do with protein levels. In the podcast I will go over how to set protein levels accordingly, but real quick lets take a look at a 115 lb figure competitor, dieting for a show. She has a lean mass of say 105 lbs, and is stage ready. She trains 6 days a week, bodyparts twice a week and is operating at a caloric deficit up till this point to get lean. Should she stick with the standard amount of protein at 1 gram per pound of bodyweight? I dont believe so, the amount of volume and frequency she hits each week means in my experience she can get by with more protein especially at a deficit. I actually think for growth/repair that setting protein just a bit higher has been big in helping protect against muscle loss and strength loss in a lot of my clients over the past few years. With this figure girl her protein range could be anywhere from 125 g a day to 140 g a day. I will break down the science and also the experience I have seen with this over the years on the podcast, and help everyone set their protein levels according to their training each week, age, and yes I will even go into the difference in assisted vs natural athletes- and I will say now its opposite of what most people think. Stay tuned, COMING SOON!
Posted on: Tue, 23 Sep 2014 17:03:40 +0000
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