Protein Loading Theory For Muscle Building

THE THEORY OF PROTEIN LOADING
The basic concept behind protein loading is that the homeostatic mechanisms controlling the human organism’s response to external stimuli will depend upon how much the stimulus disrupts the system. As for protein intake, there is a point, which varies from time to time and person to person, at which any additional protein will exceed the body’s capacity to metabolize. When this happens, the body eliminates the excess as fecal waste or, less often, stores it as fat. At the other end of the spectrum lies protein deprivation. All of which are critical to muscle building.

Recent studies have shown that positive nitrogen balance is not a necessary condition of muscle growth. In experimental conditions, for example, increases in muscle mass in specific muscles (total lean body mass cannot increase during protein deprivation) have been observed in starving animals.

One reason for this phenomenon is that, at the point at which protein deprivation occurs, the body will protect itself so as to minimize the further dissolution of muscle mass. The body will do this by adjusting the efficiency ratios that govern the metabolism of protein. Since intensive exercise greatly increases the rate at which protein is broken down in the body, it follows that the daily recommended allowance (0.8 grams for every kilogram of bodyweight) is grossly inadequate. On the other hand, to increase the intake of protein to, say, 4 grams per kilogram of bodyweight, would simply trigger the homeostatic mechanisms designed to eliminate the excess protein (which may be disruptive to the metabolic equilibrium).

One way of overcoming this problem is to increase protein intake by steps, until a maximum efficiency point is reached. At this point, the protein intake is reduced drastically to trigger the homeostatic mechanism at the deprivation end of the spectrum. This drastic reduction obliges the body to compensate by increasing the efficiency ratio for the absorption of all its protein sources, including the re-utilization of amino acids if necessary.

The process of protein augmentation by steps, to maximize the absorption and utilization of protein at every step, is what we refer to as protein loading. The traditional formula for protein intake recommends a static daily allowance, whereas protein loading recommends a carefully sequenced variation of daily allowance - a gradual buildup followed by a drastic reduction, which forces the body to “rethink” its rate of protein absorption.

This is a revolutionary concept, certainly, and as with any new approach to muscle gain it will stand or fall on its results rather than its theoretical basis. What we can say with certainty is that it has proved itself effective over more than a decade of controlled tests in our training clinics, where it has been used in conjunction with high-intensity weight training regimens.

THE PROTEIN LOADING DIET

One example of a protein loading weight-gain diet is given in the tables reproduced here. Once into the fourth week of protein loading, the daily intake of protein for some athletes will be in the neighborhood of 4 grams per kilogram of bodyweight for a short time. When you have reached this level, it’s time to move the minimum (or protein deprivation) level. Thus, in the fifth week, you repeat Week 1, in the sixth week, Week 2 and so on.

The diet in the table provides a balance of protein, carbohydrate and fat that - in combination with intensive weight training - has been found highly effective in increasing muscular weight. It’s critical that you drink plenty of water on this program and that you increase your fluid intake as protein consumption increases.

The diet may, of course, be varied according to the appetite and preferences of individual trainers, provided it keeps within the general principles outlined in the protein loading diet. Limitations of space require that the spectrum of dietary possibilities be left to readers’ ingenuity and common sense.

NOTE: Such a program, of course, is not advised for anyone who must limit protein intake for medical reasons.

Author: Rex Grogan
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