You fail to acknowledge that bodybuilding and various "strength training" methods are not one in the same. There are no studies on bodybuilding and protein synthesis, period. We can deduct futile turnover, hormonal response and muscle damage to be greater for bodybuilding routines than other strength training routines, and applying studies conducted on anybody other than bodybuilders to bodybuilder needs is intellectually dishonest if anything. Quit advising people seeking bulking advice, (solidly a bodybuilding goal with few potential athletic carry over applications) to follow advice for powerlifters or "others".
You may continue to disregard studies posted either directly or within article discussions if you'd like but it doesn't make them not exist.
Picking and choosing which science based theories you will follow is fine, but discounting the rest so nonchalantly is intellectually dishonest as well.
I feel like you get your info. from a certain diets marketing literature and internet forum buddies posting random studies with no regard for the specific audience.
No, I get my data from studies based on years of research given my heading towards a post-grad in exercise physiology with emphasis on sport nutrition.
Last time I checked the studies were based on Resistance training, which, correct me if i'm wrong includes bodybuilding.
And here I go; A study which includes hypertrophy): Resistance exercise results in muscle hypertrophy RATHER THAN an increase in protein oxidationand mitochondrial biogenesis (Mckenzie 2000, Howarth et al 2007) If there are no changes in effeciancy of amino acid retention, there must, at some point be a protein intake in excess of basal requirements to provide the amino acids needed for anabolism. The extent of this need is a function of the basal state of training, duration and intensity of the program. An early study used NBAL and lean muscle measurements to estimate protein requirements during an iso-metric exercsie training program (Torun et al, 1977). Torun and collegues found that a daily protein intake 1.0g/KG was required to maintain a positive NBAL and kean mass accretion in males performing iso-metric exercise for 75minutes. Similar resukts were found in males doing circuit based exercises with both resistance and endurance training where even after 40 days adaptation period, protein requirements were 1.4g/KG/day.
Modest-intensity resistance exercise programs can attenuate nitrogen loss at protein intakes close to the US and Canadian recommended protein intake levels in older adults (Campbell et al, 1995). Although there may be the ability to achieve NBAL (through increased nitrogen utilization effeciency) with modest resistance exercise,
this may be indicitve of accomodation and not adaptation because at the lower protein intake (0.8g/kg/day)
Campbell and collegues also found that whole body synthesis was lower than for the group who consumed protein intakes of 1.6g/kg/day. This is another example of the utility of amino acid kinetics to provide inforamtion on the physiological adequecy of a given protein intake.
Now for the
BODYBUILDING STUDY!!!. 6 Well trained bodybuilders (2 years training) and 6 sedentary individuals found that
protein requirement for the BBers was only 12% higher (than the sedentary control group). The bodybuilders consumed 2.7g/KG/DAY while their counterparts consumed 1g/kg/day.
This study was followed up with 2 other studies; they used their reasoning to establish that inital protein requirements would be their highest during the adaptation phase of training, since most of the myofibullar protein accretion occurs within the first few months of exercise program commencement. One study followed 12 young unexperienced males who trained for 2 months 6 days a week, 2 hours per day, 70-85% 1RM and measured NBAL, muscle mass, muscle protein and strength before and after a 1 month period where they were randomized to received between 1.44g/KG/Day and 2.6g/KG/Day.
It was hypothesized that they would require about 1.66g/KG/day.
Strength, muscle protein and lean mass gains were not different between the 2 groups.
The study went on further and used the conceptual framework put forth by Young and Bier and studied the protein kinetic respnse to graded protein intakes in young males who were performing weight training and HIIT. In this study we randomly allocated six sedenatry males and 7 athletes to receive a diet supplying protein at each of the 3 levels (0.86g/KG/day, 1.4g/KG/Day and 2.4g/KG/Day. They measured NBAL, whole-body protein synthesis, leucine oxidation (something you earlier bought up) and protein breakdown.The findings were that whole body synthesis was lower at .86g/KG/day but plateued at 1.44g/kg/day .
At protein inateks 0f 2.8g/KG per day LEUCINE oxidation increased nearly 2 fold, indicating that protein intakes above 1.44g/KG/Day are merely oxidized for energy.
Whew.