The More Protein, the Better (Not!)
Athletes and their trainers focus on protein, extolling its benefits for muscle size and power. They encourage unlimited consumption of steaks, chicken breasts, pork chops, and fried eggs. In addition, protein powders are touted as absolutely necessary for even the amateur body builder. Advertisements claim, “You only live once…live large…These supplements make body building easy and fast!”
Protein is necessary for building all tissues in the body, including muscles. However, incorporation of protein into the muscles follows hard work, not “hard eating.” If eating muscle foods (cows, pigs, chickens, and fishes) was crucial for building muscles then all Americans would look like (the much younger) Arnold Schwarzenegger, as a result of the huge amounts of protein they eat everyday. Excess protein is metabolized by the liver and kidneys and excreted out of the body through the kidneys – it is not destined for the muscles. You already know where all that excess protein goes. Recall the pungent smell of the amino acid, asparagine, from your urine after eating asparagus or the froth in the toilet bowl following a high-protein meal. (Fat, on the other hand, is easily stored in our fatty tissues when consumed.)
As far as the supplement nonsense – there is no convincing evidence that muscle growth would be improved by taking protein supplements. (12) Likewise, taking certain amino acid supplements, like arginine and ornithine, to stimulate growth hormone, insulin and/or testosterone secretion in the body is unfounded. (13,14)
Athletes Eat More Food – Not Higher Protein Food
The World Health Organization recommends people consume about 0.5 grams (g) of protein per kilogram (Kg) (2.2 pounds) of body weight. Commonly, dietitians talk about 0.8 g/Kg of protein for the “average” adult (a figure far too high for our actual needs, however). For strength athletes, recommendations are for 1.2 g/Kg and for endurance athletes, 1.4 to 1.5 g/Kg. 15-17 Increases above these levels do not enhance muscle mass or strength gains. (18)
However, it is imperative that you understand the higher protein needs of athletes do not mean athletes need to eat foods (diets) more concentrated in protein – like more meat, poultry, fish, and eggs – or worse yet take concentrated protein supplements. They simply need to eat more food. In practical terms, this increased need for protein is naturally met because exercise stimulates appetite, causing the athlete to eat more food – thus consuming more of all nutrients. Let me provide a simplified example: A 70-Kg (154 pounds) sedentary man burning 2000 calories consumes a diet of potatoes, beans, and broccoli. This combination of foods provides him 56 grams of protein (0.8 g/Kg) per day. He then begins training for the Boston Marathon – by gradually building up to run 3 hours a day, he increases his calorie intake to 4000 calories a day – or twice as much food. He now consumes 112 grams of protein from his meals of potatoes, beans and broccoli. He is now consuming 1.6 g of protein per Kg of body weight – an amount in excess of even the higher scientifically-backed recommendations.
Winners Forget Protein and Seek Carbohydrate
All of the great feats in history have been accomplished by men following near-vegetarian diets from infancy. Grains, fruits, and vegetables made up most of the diet of ancient conquerors of Europe and Asia, including the armies of Alexander the Great (356-323 BC) and Genghis Kahn (1167 – 1227 AD) . Caesar’s legions complained when they had too much meat in their diet and preferred to do their fighting on corn and other grains. (19)
The protein intakes in athletes are always adequate, whereas carbohydrate intakes often fail to meet their needs because of faulty nutritional advice and dietary myths. 15-16 A notable exception in athletic circles is the Tarahumara Indian ultra-marathon runners and triathletes. These people are known worldwide as "the running Indians," because their entire culture is based around this activity, and they have been known to travel between 50 and 80 miles every day at a race-like pace. There are currently about 50,000 Tarahumara living in the Sierra Madre Occidental in northwestern Mexico. (20) Their diet is practically meatless, consisting of 90% corn and pinto beans (chili), and vegetables (like squash). (21)
There is a growing trend, especially among females, for athletes to eat more like these winning ultra-marathon runners – in other words, vegetarian diets. (12)
Mary Uhl, age 38, from Santa Fe, New Mexico is an example of this trend – she has been a follower of the McDougall diet since she began competing. She just took a 2nd place at Ironman Wisconsin on September 7, 2003. (A triathlon – Swim 2.4 miles, bike 112 miles, and run 26.2 miles. ) She writes, “Earlier this year I was 7th at Ironman New Zealand , and last year I was 3rd at Ironman Canada. I'm still McDougalling (it has been about 7 years now) and I think it is a key reason that I can race well and recover quickly from the Ironmans. This diet is perfect for the training I need to do to race at a very high level in triathlon. People often ask me how I can perform so well with the diet and my question back to them is "How can I NOT perform well on this diet?" It keeps me healthier than ever before (my asthma no longer exists). I can't really understand why anyone would think the standard American diet would be better for an athlete...” (Letter from Mary on 9-24-03 )
Ruth Heidrich is a 68-year-old Star McDougaller from Hawaii who wins triathlons all over the world. She changed from a sedentary lifestyle and the American diet more than 20 years ago after discovering invasive breast cancer that had spread to her bones and lung. (Read more about Ruth under “Star McDougallers” on my web site www.drmcdougall.com .) “Since my diagnosis in 1982, I have completed the Ironman 6 times, run 67 marathons, have been declared "One of the Ten Fittest Women in North America" in 1999, and have a Fitness Age of 32 although chronologically I am 68! Last weekend I did a double-header, a 5K race Saturday and a 10K Sunday with first places in my age group in both. These were my 19th and 20th races this year so far with every one of them gold medals. My total of first-place trophies is now up over 900! I should reach 1,000 sometime before I reach 70. My daily training routine consists of an hour run, an hour on the bike, and alternating a mile swim with weight training. I also do 100 crunches a day in addition. I do all this on a vegan, low-fat diet which I've been following now for 21 years.”
Vital Statistics on Ruth:
My Body fat % = 14%; Ave. 20-yr-old female = 30%
My Resting Heart Rate = 44; Ave. adult RHR = 72
My Blood Pressure = 90/60; Common BP = 120/80
My Bone Density = 529 mg/cm2; Ave. 30-yr-old female = 411 mg/cm2
(Letter from Ruth on 9-25-03). Learn more about Ruth Heidrich at www.RuthHeidrich.com .
Many other vegetarian athletes are listed at this web site: http://veggie.org/veggie/famous.veg.athletes.shtml