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3.4.1 Theoretical calculations of the protein required for muscle tissue synthesis
If we take the theoretical example of a person who initially weights 100 kg and in a given year gains 10 kg of muscle (it needs to be strongly emphasized that this gain is purely muscle and just not body mass), this represents a highly impressive gain of lean muscle mass and likely at the “outer limit” of possible gains in lean body mass, without anabolic steroids. The question is, how much extra protein would this individual have to consume? According to Phillips (2002),
1. 10 kg muscle = 2.5 kg protein (assuming 75% of muscle is water.)
2. Then 2.5 kg protein = 2 500 g in one year or 2 500 g/365 d/100 kg =0.0685 g protein kg day that is gained.
3. Assuming that, based on some values calculated from growing steers, EIGHT times as much protein needs to be consumed to lay down the same amount of mass (note, this mass gain is not all muscle in steers and so application of this value to humans represent an overestimate): 0.0685 8 = 0.55 g protein kg-1 day-1.
4. Assuming that the RNI/RDA/DRI is sufficient to cover all other protein needs, 0.86 g protein kg-1 day-1 + 0.55 g protein kg-1 day-1 = 1.41 g protein kg-1 day-1.
What this calculation does not take into account is that resistance exercise actually increases the efficiency of protein and amino acid utilization (i.e., net muscle protein balance is less negative), which would actually reduce the amount of protein required to gain the 10 kg of muscle (Phillips 2002).
Campbell et al. (1995) reported that 11 weeks of resistance training improved nitrogen balance by approximately 13 mg N kg-1 day-1 or 82 mg protein kg-1 day-1, which would reduce the estimated dietary protein requirement of 1.41 g protein kg-1 day-1 to 1.33 g protein kg-1 day-1. However, it is possible that additional protein could stimulate anabolism resulting in greater muscle mass and/or strength gains.
Koko aineiston (164 sivua) voit tilata maililla
anssi.manninen@oulu.fi
