Beyond the Zone: Protein Needs of Active Individuals

@article{Lemon2000BeyondTZ,
  title={Beyond the Zone: Protein Needs of Active Individuals},
  author={Peter W R Lemon},
  journal={Journal of the American College of Nutrition},
  year={2000},
  volume={19},
  pages={513S - 521S}
}
  • P. Lemon
  • Published 1 October 2000
  • Medicine
  • Journal of the American College of Nutrition
There has been debate among athletes and nutritionists regarding dietary protein needs for centuries. Although contrary to traditional belief, recent scientific information collected on physically active individuals tends to indicate that regular exercise increases daily protein requirements; however, the precise details remain to be worked out. Based on laboratory measures, daily protein requirements are increased by perhaps as much as 100% vs. recommendations for sedentary individuals (1.6–1… 
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144 Citations
Highly Influential Citations
7
Background Citations
48
Methods Citations
5

144 Citations

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    Proceedings of the Nutrition Society
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In conclusion, high protein intake may be appropriate for some athletes, but there are potential negative consequences that must be carefully considered before adopting such a diet.
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Both S and NS groups consumed on average at least the recommended protein intake and protein supplementation did not offer any performance or anabolic advantage over whole food protein.
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While IER—like CER—is known to effectively reduce body fat in non-athletes, evidence for effectiveness of IER in athletic populations is lacking, and theoretical considerations for successful body composition adjustment using IER are provided.
Nutrition and Dietary Recommendations for Bodybuilders
A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes.
TLDR
Protein needs for energy-restricted resistance-trained athletes are likely 2.3-3.1g/kg of FFM scaled upwards with severity of caloric restriction and leanness, and recommendations for these athletes are provided.
PNS1100002 205..214
TLDR
In conclusion, high protein intake may be appropriate for some athletes, but there are potential negative consequences that must be carefully considered before adopting such a diet.
Exercise and the institute of medicine recommendations for nutrition
  • M. Manore
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    Current sports medicine reports
  • 2005
The Food and Nutrition Board of the Institutes of Medicine (IOM) recently released energy, macronutrient, and fluid recommendations, which acknowledged for the first time that active individuals have…
A review of issues of dietary protein intake in humans.
TLDR
A suggested maximum protein intake based on bodily needs, weight control evidence, and avoiding protein toxicity would be approximately of 25% of energy requirements at approximately 2 to 2.5 g x kg(-1) x d(-1), corresponding to 176 g protein per day for an 80 kg individual on a 12,000kJ/d diet.
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