Should Athletes Increase Protein Above Recommended Levels?

Many athletes will increase their protein intake in order to increase lean mass and strength.  There are many conflicting messages on whether or not this macronutrient increase actually works.  Hoffman et al ran a stratified study to determine if increasing an athlete's protein intake does improve his body composition and strength. 

In the study, the researchers took 23 collegiate strength/power athletes for a 12-week resistance training study.  The athletes were divided into three stratified groups.  BL consumed below recommended levels of protein at 1.0-1.4g/kg/day.  RL consumed the recommended levels of protein at 1.6-1.8g/kg/day.  AL consumed above the recommended protein levels at >2.0g/kg/day. (1)  The researchers noted that the total energy intake for each group was below the recommended levels. (1)

According to common marketing in supplement stores and magazines, the AL group should have seen market increases in strength and improvement in body composition.  However, the researchers discovered no changes in body composition, to include body mass, lean body mass, and percent body fat, from the PRE in all three groups.  The researchers did discover a significant increase in strength, but, again, it was in all three groups.  Also, the researchers discovered no significant hormone changes from PRE in all three groups. (1) 

Given the results from the Hoffman study, there is no benefit for an athlete to stray from the recommended protein intake levels.  It is important for an athlete to remain lean, but it is also important for the athlete to remain healthy.  Consuming a well-rounded diet with nutritionally dense foods will help an athlete, meet his goals and stay lean and strong.  Being sure to follow a balanced workout of strength and cardiovascular exercise appropriate for the sport, will help the athlete increase strength and power without the need to consume more than the recommended allowance of any one macronutrient.  Being consistent in diet and training are more important than consuming too much or too little of any particular macronutrient.

1.  Hoffman, Jay R.; Ratamess, Nicholas A.; Kang, Jie; Falvo, Michael; Faigenbaum, Avery.  Effect of Protein Intake on Strength, Body Composition, and Endocrine Changes in Strength/Power Athletes.  Journal of the International Society of Sports Nutrition 2006; 3: 12-18.