Part Six in a Series
PERFORMANCE About Protein Athletes and coaches have debated for years Editors Note: We are fortunate to have Dr. Fred. Hatfield share some of his insightful training ideas performance. Some athletes, especially weight lifters on achieving peak athletic performance without drugs. Dr. Hatfield is a prolific and creative writer and body builders, consume large amounts of protein of over fifteen books on weight training. After whether increased dietary protein improves athletic because they are convinced that it is necessary to spending years as a track-and-field athlete, soccer produce maxima] muscle strength and size.
Most scientists question the value of this practice. bodybuilder, Dr. Hatfield turned to the sport of | They argue that the recommended daily allowance for | powerlifting. He is known as Dr. Squat. His 1,014 protein (.9 gram protein per kilogram of body weight pound Squat in Hawaii last year was another world per day) established by the National Academy of record, one of many set by this champion of Sciences is adequate. This debate recently resurfaced in champions. the scientific community when several new studies indicated that exercise can, in fact, promote significant alterations in how the body uses protein. Protein Metabolism Protein metabolism is an ongoing process in the body.
Its two aspects — protein production and protein breakdown — exist in a dynamic balance, resulting in maintenance of a constant body weight. Muscle is the major depot of protein in the body. Any significant increase or decrease in the mass of body protein is likely to affect muscle protein and, therefore, muscle weight and strength will change accordingly.
Many misconceptions exist regarding exercise effects on protein metabolism. It is clear that exercise promotes a decrease in protein production that continues for several hours after exercise. Over time, this would result in a major loss of muscle mass and weight. Fortunately, this loss does not occur because the period of decreased protein production is followed by a period of increased production. Not allowing sufÏcient recovery time for this period of increased protein production between exercise bouts may explain how overtraining impairs athletic performance. Why would exercise cause accelerated protein breakdown? There are two theories.
One theory is related to the use of protein as a fuel source for muscle protein are consumed. The increased growth of muscle (hypertrophy) caused by regular weight training elevates the need for protein. But bodybuilders and powerlifters are cautioned that too much protein can be harmful — it can be converted to fat and stored. Too Recent experiments suggest that athletes require more protein than inactive individuals. The recommended daily protein allowance has a margin of safety, but it is probably hard. requirements may vary among different types of athletes, and may be different for females and males.
Hopefully, new requirements will be established that accurately reflect the protein needs of athletes. Until then, consuming dietary protein in excess of the recommended requirements must be approached with caution due to the potential hazards of excessive protein intake. Just because a little protein is good, it does not follow that three to five times more is going to be three to five times better. Based on the experiments conducted so far, it appears that protein/amino acid deficiencies can be avoided if an athlete consumes 12-15 percent of his/her total energy (kilocalories) intake as protein. This contraction.
Although it appears counterproductive for a muscle to derive energy from its own tissues, this is exactly what occurs. Muscle has the ability to use protein for energy, and in fact does so while in the resting state. Large stores of energy are present in the body in this form. It is known that the quantity of protein used as an exercise fuel seems to increase during prolonged aerobic exercise—such as long-distance running, swimming, and cycling.
A second theory about exercise causing protein - BOOKS BY Dr.FRED HATFIELD Ultimate Sports Nutrition $10.95 plus $1.50 postage Write: Sports Conditioning Services breakdown is related to amino acids — specifically, maintaining an adequate supply of amino acids to ensure maximal rates of protein production. Normal growth is impaired when inadequate quantities of Toll Free call: 1-800-544-5485 In California call: (818) 993-8251 59 PEAK PERFORMANCE Continued from page 59 approximates the percentage intake of most North Americans. Therefore, it is not necessary to increase the percentage of protein.
Simply increase the absolute amount by way of the increased total kilocalorie intake that occurs when individuals are actively training.
DISCOUNTS!
Many endurance athletes do not consume this much protein emphasize carbohydrate. These athletes are correct to consume large amounts of carbohydrate because of its major role as an exercise fuel. However, they also need sufÏcient protein. For the endurance runner, additional protein is necessary to help repair damaged muscle fibers and to serve as a minor exercise fuel. containing 75 percent carbohydrate, 15 percent protein, and the remainder fat would seem optimal for this SET-REP LOG BOOKS Reg. Price $2.25 for 25 or more group of athletes.
Weight lifters need sufÏcient dietary protein to ensure maximal gains in strength and size. Some studies indicate supplements are used. However, objective information in this area is scarce, so we can only estimate the optimal level protein intake for weight lifters. would be 20 percent protein, 70 percent carbohydrate, and the remainder fat. An average marathon runner in training (who weighs 150 pounds) typically burns as much as 7,000 calories in a single day.
If 15 percent of these calories are comprised of protein, then his protein intake will be CHARTS AND POSTERS $10.00 OFF on any set of BFS Posters or Charts equivalent to 1,050 calories, or 234 grams of protein (one gram of protein equals 4.5 calories).
Computing likewise for a powerlifter weighing 220 pounds by burning only 3,500 calories each day (owing big THANKS for subscribing. to a relatively sedentary life style and shorter training sessions), only 525 calories will be derived from protein.
This figure is equivalent to 116 grams of protein, a figure which experience tells us is not enough to support the massive muscular growth necessary in the sport of powerlifting. However, if 20 percent rather than 15 percent were used for the powerlifter, he’d be taking in about 156 grams — perhaps a more logical amount for his sport. [ have never seen any marathoner take in a prodigious Leather with Wooden Handles!
234 grams of protein, nor even close.
Pound for pound, endurance athletes need more calories than anaerobic athletes. But it appears that the percentage of these calories coming from protein may vary by as much as 5 points.
FOOTBALL DEATHS DOWN:
The number of football-related deaths dropped | from 12 in 1986 to four during last season, according | to a study by the University of North Carolina. All the | deaths were on the high school level.
From BFS Magazine — September/October 1988. Part of the BFS Magazine Archive (1980–2014).
