Protein consumption what I learned: a six-time Mr. Olympia's state-of-the-art guide to protein supplements

Flex, Jan, 2004 by Dorian Yates, Brian Batcheldor

Protein is the cornerstone of a bodybuilder's diet. My "blood and guts" approach to training was firmly established early in my career, but my diet, especially my protein intake, was always subject to experimentation and refinement. When I was competing, I was able to spend a lot of time abroad, particularly in the United States. I had the chance to consult with some of the most knowledgeable nutrition experts on the planet--an advantage that became a vital factor in my six-year dominance of the sport. Now, for the first time, I'll tell you what I have discovered about protein consumption and how I applied it to my own Olympia preparation. The key was determining the proper amount of protein to consume, as well as the best types of proteins to take at various times of the day.

THE NUMBER OF THE BEAST One of the most-asked questions during my seminars is How many grams of protein a day should a bodybuilder eat? Unfortunately, bodybuilding has been dogged for years by myths, pseudoscience and hype. Even today, there are still people who believe that the body can use only 30 grams (g) of protein every three hours. This archaic statement is not based on one shred of scientific data. In fact, there have been numerous studies demonstrating that even sedentary individuals can efficiently utilize protein intakes far in excess of this figure.

On the other hand, it's not necessarily helpful to cite the huge protein intake of pro bodybuilders--some claim to take in 500 g or more per day--in order to debunk the 30 g myth. Such vast intakes do not necessarily demonstrate efficient use of the protein. Indeed, detractors, including several at sports science institutes, who have claimed that such excess can actually hurt performance, use that for the main weight of their argument against high-protein intakes. They may have a point, but the effects depend considerably on the type of activity, the protein sources used, and the fat and carb content of the diet followed. These are areas I'll address in some depth.

When I was competing, I studied all the research on protein consumption. The recommended daily allowance dictates a measly 0.8 g per kilogram (that's less than 80 g of protein for a 200-pound bodybuilder), but better research on athletes recommends between 0.8 and 1.5 g of protein per pound of bodyweight. I also sifted through the Eastern-bloc studies conducted on Olympic weightlifters, which I considered particularly relevant. Like bodybuilding, weightlifting is an anaerobic sport, but Olympic weightlifters follow strict training regimens that may involve three daily sessions totaling up to six hours of training a day. This research indicated that a protein intake of at least 1.5 g per pound of bodyweight per day would help reduce the effects of the catabolic state induced by such extensive training. Finally, I reviewed every article written by two of the most respected individuals in the sport of bodybuilding: Dr. Jim Wright (former science editor for FLEX magazine) and sports-medicine authority Dr. Mauro Di Pasquale. The consensus between these two experts (and former powerlifters) calls for a protein intake for strength athletes, weightlifters, powerlifters and bodybuilders of around 1.5 g per pound for optimal results. That means a 200-pound bodybuilder would need to take in about 300 g of protein a day for optimal results.

BODYBUILDING DIETS VERSUS OTHER DIETS

In most of the aforementioned research, the athletes examined usually compete within weight divisions. This means these athletes typically experience little variation in bodyweight. As you know, nothing could be further from the truth for competitive bodybuilders. The weight of individual bodybuilders can vary tremendously between offseason bodyweight and contest weight.

As a starting point, I used 1.5 g of protein per pound based on my offseason bodyweight of 300 pounds, even though my weight would occasionally creep up to 315. This equated to 450 g of protein per day, which I spread over seven meals, including my postworkout drink. Although I experimented with higher amounts (up to 2 g per pound), I eventually settled on 1.5 g, as I found that higher intakes offered no additional benefit to my physique. Also, adding up to another 150 g of protein a day to my diet meant that I had to trade carbohydrate calories for protein calories, and this definitely compromised the quality of my workouts and recovery.

A key point to remember for all bodybuilders interested in shedding bodyfat, whether they compete or not, is that the figure I arrived at based on my offseason weight (450 g per day) would remain a constant during my dieting phases. As I zeroed in on each Mr. Olympia contest, manipulation of my bodyfat levels was achieved only through a reduction in carb intake. My fat allowance generally hovered at around 20% of my overall caloric intake in the final stages, during which time I would also add medium-chain triglycerides and aim for a 2:1 ratio of omega-3 to omega-6 essential fatty acids.