Study under review: Effects of High vs. Low Protein Intake on Body Composition and Maximal Strength in Aspiring Female Physique Athletes Engaging in an 8-Week Resistance Training Program
A tremendous amount of research has been conducted to identify the optimal range of protein intake for a variety of populations and health goals. NERD editors have dug through much of this data to create protein recommendations for sedentary and active adults looking to lose fat, build muscle, or simply maintain a healthy weight.
For example, strength training is a popular recreational activity and mandatory aspect of many sports, such as bodybuilding. The International Society of Sports Nutrition (ISSN) recommends that athletes and active adults consume 1.4–2.0 grams per kilogram of bodyweight (g/kg) to optimize recovery from training and to promote the growth and maintenance of lean mass. One would expect protein requirements of recreational runners, professional swimmers, and amateur bodybuilders to differ significantly, which is why a range for protein is provided.
Still, sport-specificity represents one of the major gaps in contemporary sports nutrition research. Making evidence-based recommendations for athletes can therefore be difficult due to the diversity of sports they may compete in. Similarly, most sports nutrition research is conducted on men, leaving women with the short end of the stick.
Physique bodybuilding is a popular sport among many women, which requires intense control over diet and training to achieve low body fat while building more muscle. So, how much protein should women be consuming to accomplish that goal? The study under review sought to find out.
There is a dearth of research on female athletes regarding protein requirements. The study under review investigated how dietary protein affects body composition in female physique athletes.
33% OFF SALE ENDS TONIGHT: Supplement Guides — Actionable information to help you reliably improve your health.
Get precise instructions for your specific scenario
Avoid wasting hundreds of dollars on useless supplements
Reach your health goals with the right combo of supplementsSave 33% and Get started today »
Other Articles in Issue #42 (April 2018)
Interview: Danny Lennon, MSc
We chat with the founder of Sigma Nutrition and combat sports nutritionist Danny Lennon about his background, the unique nutritional challenges faced by combat sports athletes, and two things he thinks everyone can do to improve their lives.
Alpha-lipoic acid for carpal tunnel syndrome
Previous human studies examining ALA have either given it along with other supplements or only administered it post-surgery. This trial looks at ALA's effects on its own, both before and after surgery.
Throwdown, round 3: plant vs. animal protein for bone health
We've previously covered plant vs. animal protein's effects on the metabolic syndrome and diabetes, and both rounds have ended in a draw for main outcomes. Will either come out on top this round?
From French Paradox to plaque regression
Observational data suggests that moderate wine consumption could be heart healthy. This follow-up to a study we covered in a previous NERD puts this hypothesis to the test.
Can whole grains improve insulin resistance in obese adults?
What impact does replacing refined grains with whole grains in a macronutrient-matched diet have on weight loss and glucose regulation? This study aims to find out.
A fishy relationship between omega-3 fatty acids and heart health
We review a recent major meta-analysis which examined only large and long clinical trials to find out whether omega-3’s really affect CVD risk.
Interview: Michael Crosier, PhD
In this interview, we chat with Dr. Crosier about the ins and outs of learning and teaching nutrition and dietetics, his research on vitamin K, and more.