Should you increase your protein intake when you do High Intensity Strength Training?

If you ask 10 experts in the field of Health & Nutrition the question, what is the amount of protein you should consume to build lean muscle tissue while doing High Intensity Strength Training, you will most probably receive 10 different answers.  This is because an expert may be basing his or her response on their experiences or just their educated opinions. I always base my information on recent studies and reporting data plus tried and true methods from several decades in the fitness world! Let me give you a real example …

Last summer, a college athlete with a “full ride” football scholarship confided to me that he was not seeing a noticeable increase in his lean muscle mass even though he was consuming a lot of protein per day while doing his own version of High Intensity Strength Training. He also admitted that his energy level was very low and that is unusual for an 18 year old. I asked him how much protein was a lot and he responded, “At least 220 grams per day.” My first response was “What did you say?” and he repeated “220 grams per day”. I knew immediately without using my calculator that just by looking at him he was probably consuming too much protein and not eating a balanced diet as well. So I asked him how he had derived at that amount (220 grams) and he said it was based on the diet he had designed “in order to consume as much protein as I can afford per day”. Now is that a great answer or what?

So I proceeded to educate him so that he would: (1) not be wasting good protein and money and (2) regain his energy level; and (3) ultimately build solid lean muscle mass while making strength gains. We also discussed the possibility of damaging his body with long term consumption of too much protein. I know from experience that if he incorporates my proven High Intensity Training routines in addition to his new customized Proper Strength Training diet, this powerful combination will provide the one-two punch needed to give him more energy and strength while he is building lean muscle mass.

Now, to calculate how much protein you should consume per day, most MD’s and PhD’s rely on the current RDA (Recommended Daily Allowance) formula.

The RDA for 97.5% of the adult population is calculated at .8 grams per kilogram (2.2 pounds) of body weight per day. Using that formula: If you weigh in at 220 pounds then you would divide 220 pounds by 2.2 kilograms which equals = 10; then multiply the result or 10 times .8 grams of protein to equal = 80 grams of protein required per day. Experts also add if you are doing extra strenuous training such as cross-country skiing, you “may” require 1 or 1.2 grams per 2.2 kilograms of body weight.  For those participating in High Intensity Strength Training, the standard RDA formula will apply using .8 grams per 2.2 kilograms of body weight. (You can determine your level of activity and adjust your protein requirements accordingly).

Coincidentally, this college athlete weighed in at 225 pounds and using the standard RDA requirement for protein, he would require 80 grams to 120 grams of protein per day. This definitely got his attention because he was exceeding the maximum RDA by a whopping 100 grams per day plus wasting a lot of his money and time preparing these excessively high protein meals. We worked on his diet requirements for an hour or so, making sure he would take in a minimum of 80 grams and a maximum of 120 grams of protein a day. Here is the sample Proper Strength Training daily diet we developed for him to insure he was getting the right amount of protein (plus complex carbohydrates and non-saturated fats) for a healthier lifestyle and plenty of energy to complete his High Intensity Training workouts! You will notice that most of these meals can be purchased at local sub & sandwich shops and restaurants which can be convenient for college students and others with tight schedules.

Proper Strength Training Sample Daily Diet

Breakfast

3-egg omelet with ¼ cup jack cheese; ½ cup each tomatoes & green peppers;

2 tablespoons olive oil

1 cup cooked oatmeal with 1 cup blueberries; honey to taste; 1 cup skim or low fat milk

2 slices whole grain toast or English muffins with 2 tablespoons almond or cashew butter & honey OR

2 medium whole grain pancakes with 2 tablespoons peanut butter & honey

green tea & honey to taste; 16 oz. water

Breakfast Protein = 38 grams

Morning Snack

1 cup plain low fat Greek Yoghurt; 1 cup berries and honey to taste

16 oz. water

Snack Protein = 12 grams

Lunch

4 oz. lean roast beef; 12 inch whole grain sub sandwich roll; lettuce and tomatoes; 2 oz. sliced cheese; 2 tablespoons olive oil & vinegar; sliced banana peppers

1 large baked potato with low fat sour cream; salt & pepper to taste

2 cups steamed broccoli & butter to taste

Iced Tea & Lemon; 16 oz. water

Lunch Protein = 36 grams

Afternoon Snack

16 large whole grain crackers and 2 oz. low fat cream cheese OR

1 medium apple and 2 tablespoons peanut butter

16 oz. water

Snack Protein = 8 grams

Dinner

4 oz. grilled chicken or fish & ¼ cup parmesan cheese

2 cups grilled zucchini & yellow squash and sweet onions

2 cups of steamed Italian flat beans

2 whole grain rosemary rolls with butter and olive oil

Iced Tea & lemon; 16 oz. water

Dinner Protein = 31

Evening Snack/Dessert

1 cup Strawberries and Bananas

Total Daily Protein = 125 grams

After thanking me for my advice, the college athlete assured me that he would try his customized sample diet along with incorporating my Proper Strength Training routines which are critical to his overall success. I advised him to keep accurate records of both his strength gains using my proven High Intensity Training routines and his gains in lean muscle mass and check back with me in a month. My proven techniques will work for you, too.