Macro partitioning
Excessive protein intake (above recommended levels for amateurs) does not enhance muscle growth or strength outcomes in amateur bodybuilders and may lead to negative health effects such as kidney strain and increased body fat.
Stop overcomplicating your protein intake. If you are an amateur, you do not need extreme amounts of protein. The paper states that high protein does not enhance effects for amateurs and may cause health issues. Focus on a balanced diet with 1.6-1.8 g/kg of protein from whole foods. This is sufficient for muscle growth and avoids the risks of excessive supplementation.
Concluding, the use of a larger supply of protein is justified for professional and competitive bodybuilders, due to a large degradation of muscle fibers through enormous effort loads; however, it is not justified for casual and amateur bodybuilders. Studies indicate that such action does not enhance the effects and may promote the development of osteoporosis, hypertension, kidney disease, and strain the cardiovascular system.
Why this rating
Based on observational data and citations of other studies; the paper itself is a survey/correlation study.
Source
Evaluation of Protein Content in the Diet of Amateur Male Bodybuilder
A Karpik et al. · American Journal of Men s Health · 2020
DOI 10.1177/1557988320970267
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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