Does More Protein Mean Better Results?

Researchers from the College of New Jersey found that protein consumption above the recommended level, does not equal better results.

The purpose of this study was to examine the effects of varying daily protein intakes on strength, body composition and endocrine changes during a twelve-week resistance training program. Twenty-three male collegiate strength/power athletes were stratified into three different groups, depending on their daily protein consumption; below recommended levels (BL= 1-1.4g/kg of bodyweight), recommended levels (RL = 1.6-1.8g/kg of bodyweight), and above recommended levels (AL = >2.0g/kg of bodyweight). Subjects were assessed for strength (1RM Bench Press and Squat), and body composition. Resting blood samples were also analyzed for resting hormonal levels. No statistical differences were seen in the improvement of resting hormone levels, body composition, and strength between the three groups.

Unfortunately, many competitive athletes follow "the more is better" philosophy, causing many athletes to make uneducated decisions regarding their supplementation habits. This results of this research do not provide any support for protein intakes greater than the current recommended levels of 1.6-1.8g/kg of bodyweight.

Hoffman J, Ratamess N, Kang J, Falvo M, Faigenbaum A. (2006). Effects of protein intake on strength, body composition and endocrine changes in strength/power athletes. Journal of the International Society of Sports Nutrition, 3(2): 12-18.