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Strength training needs balance

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  • Originally published September 28, 2009 at midnight, updated September 28, 2009 at 8:55 p.m.

  • Food - Grams of Protein

    1 slice cheese - 6 grams

    1 cup milk - 8 grams

    2 eggs - 14 grams

    1 cup cottage cheese - 24 grams

    3 ounce can light tuna - 21 grams

    3 ounce ...

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    • Food - Grams of Protein

    1 slice cheese - 6 grams

    1 cup milk - 8 grams

    2 eggs - 14 grams

    1 cup cottage cheese - 24 grams

    3 ounce can light tuna - 21 grams

    3 ounce chicken breast (about the size of a deck of cards) - 21 grams

    6 ounce steak - 42 grams

Walking down the health food aisle of most grocery stores, you have probably seen rows of protein supplements and wondered if these could benefit you. A common nutrition myth is that consuming extra protein, either in the form of food or supplements, builds muscle.

The truth is that you have to consume adequate calories along with a good intake of protein while participating in a strength training program to build muscle mass. If any of these three are lacking, you will not increase your muscle mass significantly.

Therefore, if you consume adequate protein but are deficient in total calories, protein will be used as energy instead of being utilized by the muscles.

This said, you can also only use so much protein at one time for building and repairing muscles. So consuming 100 grams of protein from a supplement after you work out, will not lead to 100 grams of protein building muscle. The extra protein will likely be stored as fat if you are consuming adequate calories.

The recommended daily allowance for healthy adults with normal kidney and liver function is .8 grams of protein per kilogram of body weight per day.

To calculate your needs, divide your weight in pounds by 2.2 to get kilograms. Then multiply your weight in kilograms by .8 to get the number of grams of protein needed. Therefore, a 150 pound adult would need 55 grams of protein per day.

This may sound like a lot of protein but you are likely already meeting and possibly exceeding your needs through your everyday food choices. Refer to the chart provided to assess your protein intake.

Many athletes and body builders believe they need more protein than the average person, and they are right, to an extent. According to the Position of the American Dietetic Association on Nutrition and Athletic Performance, protein requirements for endurance and strength-training athletes range from 1.2 to 1.7 g/kg/day depending on the length, frequency, and intensity of training. Therefore, a 150 pound endurance athlete would require 82 grams of protein while a 150 pound strength athlete might need 116 grams.

Studies have also shown that those who routinely resistance train may adapt to more efficiently utilize proteins and thus may have a lower requirement than those during the early phases of resistance training when muscle growth is the greatest.

Obtaining protein through food source is always recommended if possible; however, in some cases a protein supplement may be beneficial.

Those who wish to increase their protein consumption without increasing their calorie intake, those with wounds (either surgery or trauma), athletes whose intensity and level of activity exceeds their intake, and those following a vegetarian diet might benefit from protein supplements if they are unable to meet their needs from food.

The key is to work with a registered dietitian to make sure you are not consuming too many calories from a supplement while not consuming adequate amounts of other nutrients.

Don't waste your money or calories on a protein supplement unless there is a need. And remember, protein supplements are just that: supplements.

Kendra D. Blaschke, MS, registered dietitian, licensed dietitian. Send questions or comments to dietitians@vicad.com.


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