mantq
Member
Hey guys!
I'm currently consuming a high protein diet (35%, sometimes a little bit more) of protein from my 4000kcal diet. I'm very lean, however, I'm wondering, if perhaps I'm doing more harm than good to my body and as per Ellington Darden, all that 'unnecessary' protein is basically being pee'd out as we don't need that much on a daily basis, thus putting unnecessary strain on the kidneys.
I read Darden's 2004 book, The New High Intensity Training, and found his dietary macronutrient recommendations interesting. He contends that an RDA of 0.36 grams of protein per pound of body weight is sufficient to meet bodybuilding requirements.
He wrote that, in 1970, he even conducted a 2-month experiment on himself to determine if massive amounts of protein were beneficial. He consumed over 300 grams of protein a day during part of the experiment and tested his own urine to determine nitrogen content, which is a measure of protein utilization. He reported that any time he consumed more than about the RDA, the excess was excreted in his urine.
For most lifters, he believes that about 10% to 20% of total caloric intake should come from protein, about 20-30% from fat, and about 60-70% from carbs. He reports that he has used this formula for every bodybuilder he ever trained.
Thoughts on this?
As per Darden:
"My research some 50 years ago showed me that you don’t need much protein for muscle growth to occur. Generally, if active men in the United States get one thing from their daily food consumption.. it’s an abundance of protein. Instead of 1 gram of protein per pound of body weight, half of that amount (0.5 grams per pound) would be more than sufficient. The key factor in muscular growth is to stimulate growth at the basic cellular level FIRST. Then rest adequately SECOND. And then consume enough water, calories, and protein THIRD."
"The first book I authored was called Nutrition and Athletic Performance (1976). It went through at least 30 printings. My ideal eating plan described in the book was composed of 13% proteins, 59% carbohydrates, and 28% fats. Those percentages are still on-target."
"13% protein is sufficient if you are consuming a normal number of calories per day – which would be from 2,800 through 3,500 calories daily."
I'm currently consuming a high protein diet (35%, sometimes a little bit more) of protein from my 4000kcal diet. I'm very lean, however, I'm wondering, if perhaps I'm doing more harm than good to my body and as per Ellington Darden, all that 'unnecessary' protein is basically being pee'd out as we don't need that much on a daily basis, thus putting unnecessary strain on the kidneys.
I read Darden's 2004 book, The New High Intensity Training, and found his dietary macronutrient recommendations interesting. He contends that an RDA of 0.36 grams of protein per pound of body weight is sufficient to meet bodybuilding requirements.
He wrote that, in 1970, he even conducted a 2-month experiment on himself to determine if massive amounts of protein were beneficial. He consumed over 300 grams of protein a day during part of the experiment and tested his own urine to determine nitrogen content, which is a measure of protein utilization. He reported that any time he consumed more than about the RDA, the excess was excreted in his urine.
For most lifters, he believes that about 10% to 20% of total caloric intake should come from protein, about 20-30% from fat, and about 60-70% from carbs. He reports that he has used this formula for every bodybuilder he ever trained.
Thoughts on this?
As per Darden:
"My research some 50 years ago showed me that you don’t need much protein for muscle growth to occur. Generally, if active men in the United States get one thing from their daily food consumption.. it’s an abundance of protein. Instead of 1 gram of protein per pound of body weight, half of that amount (0.5 grams per pound) would be more than sufficient. The key factor in muscular growth is to stimulate growth at the basic cellular level FIRST. Then rest adequately SECOND. And then consume enough water, calories, and protein THIRD."
"The first book I authored was called Nutrition and Athletic Performance (1976). It went through at least 30 printings. My ideal eating plan described in the book was composed of 13% proteins, 59% carbohydrates, and 28% fats. Those percentages are still on-target."
"13% protein is sufficient if you are consuming a normal number of calories per day – which would be from 2,800 through 3,500 calories daily."
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