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

So, despite the fact that 450 g of protein per day would increasingly represent more than 1.5 g per pound as my bodyweight decreased, this intake still fell within the accepted parameters laid down by the experts in relation to the increased training workloads of elite athletes.

As I reduced bodyweight in the precontest phase and as protein gradually started to account for a greater percentage of my nutrient intake, I also felt that it was important to substantially increase my water consumption to avoid the increased risk of dehydration. In addition, drinking more water greatly assists the anabolic drive process. Protein synthesis and breakdown will be positively influenced by hyperhydration--so make sure you drink plenty of water. As a general rule of thumb, an offseason 200-pound bodybuilder should consume a gallon of water per day. As you start to diet, you should steadily increase water consumption until you're taking in at least a gallon and a half at the peak of your diet.

SOLID PROTEIN PICKS

All bodybuilders have preferences when it comes to whole-food protein sources, but during precontest preparation, you'll find surprisingly little variation among the pros these days. My intake was always made up of quality protein sources, primarily chicken and turkey breast, lean beef, protein powder, yogurt and eggs (one yolk per four whites). I rarely strayed from this selection, even during the offseason.

Immediately after a workout, I would consume approximately 25 g of protein in the form of a special drink comprising hydrolyzed whey (a fast-digesting protein) and glucose polymers. Thereafter, I had 425 g left to be divided among my remaining six meals. The protein for three of the meals would come from my list of whole-food protein sources, but would also include any contribution from vegetables: approximately 60 g for breakfast and 80 g each for lunch and dinner. For breakfast, those 60 g would be made up of eggs (three yolks and 12 whites), oatmeal and yogurt. With my main meals, I would take in about 80 g of protein from chicken breast, ground turkey breast or a lean cut of steak (about 12 ounces for each of the above).

Unlike most other pro bodybuilders, I didn't believe in calculating my daily protein intake solely on my consumption of first-class proteins. I made an allowance for incomplete vegetable and grain sources such as rice and oatmeal. In my diet, there was such a prevalence of high-quality protein that including these incomplete sources probably led to an improvement in the overall biological value of each meal.

LIQUID ASSETS Still, the above three meals accounted for only about 220 g of my daily protein intake, so I had to include additional protein shakes to make up the balance of 205 g of protein. As with solid protein meals, the type of protein contained in shakes is also paramount. My personal experience is a testament to this. My first Olympia win in Finland in 1992 provided a valuable learning curve that prompted two key changes in my dietary approach, one instinctive and the other purely experimental. The results were the radical changes in my physique that were captured in black and white by Kevin Horton for FLEX magazine [December 1993 issue] during my preparation for the 1993 Olympia.