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PROTEIN: PUNY TO POWERFUL
Lona Sandon, M.Ed., R.D., L.D.Assistant Professor
R IH2N – C – C = O I I H OH
OBJECTIVES
Discuss the importance of proteins in the diet Discuss the main functions of proteins in the body Discuss how much protein should be consumed and
the various factors that can affect the protein needs of athletes
Discuss protein supplementation and its place in sport nutrition
Explain the importance of protein intake for the athlete involved in daily training
Discuss the type, quantity, and timing of protein consumption before, during, & after exercise.
IMPORTANCE OF PROTEIN
2nd only to water as an ingredient for tissues & structures
Needed for muscle maintenance Constant turnover – breakdown & rebuild Can be metabolized for energy Must be replaced daily Critical for enzymes & body functions Inadequate protein can hinder sports
performance
TYPES OF PROTEIN FOR ATHLETES
COMPOSITION QUALITY Complete
contain all essential AA Animal products & soy
Incomplete May contain all essential AA
but in inadequate amounts Mainly plant sources
Complementary PRO 2 or more incomplete PROs
to make a complete PRO
High Typically animal proteins Contain all essential AA Enough AA for synthesis
of non-essential AA Good digestibility (95%)
Low Plant sources Limiting amino acids
Ex. Grains & low lysine Limited digestibility (85%)
HIGH-QUALITY PROTEIN
A complete protein
Contains extra amino acids for protein synthesis
Good digestibility
Usually from animal-derived foods & soy
LOW-QUALITY PROTEIN
An incomplete protein
One or more limiting amino acids
Usually from plant-derived foods
COMPLEMENTARY PROTEIN COMBINATIONS
Ex: Whole grain breads, cereals, rice, pastas
Ex: Kidney, black, or pinto beans, lentils, split peas
Ex: peanuts, almonds, walnuts, flaxseeds, sunflower seeds
NITROGEN BALANCE
Used as indicator of adequacy of total calorie & protein intake
When calorie intake is low, protein is broken down resulting in negative N2 balance
Negative N2 balance can result in poor athletic performance, muscle loss
N2 balance = (Nitrogen in) – (Nitrogen out)
NORMAL PROTEIN TURNOVER
Muscle ProteinSynthesis Breakdown
De novo formation Oxidation
Muscle free amino acid
pool
Blood amino acidsBody
proteinDietaryprotein
Adapted from: Gibala & Hawarth, 2006
PROTEIN TURNOVER
Endurance/aerobic exercise seems to have little impact on PRO synthesis or breakdown
Resistance exercise stimulates PRO synthesis (muscle anabolism) while also increasing breakdown (muscle catabolism) Being in a fed state increases synthesis during
exercise recovery, promoting muscle growth 6-10 g essential AA acids stimulate anabolism
post training
HOW MUCH PROTEIN IS NEEDED?
AMDR = 10-35% of daily caloriesAdapted from: Fink, Burgoon, Mikesky, 2006
FACTORS INFLUENCING PROTEIN NEEDS
Total energy intake If adequate kcal, calculate PRO needs in middle of range Adequate calories allow for maximum use of PRO
Desire to lose or gain weight Calculate PRO needs at high end of range for both weight
loss or gain Higher level needed for muscle recovery & maintain
positive N2 balance
Carbohydrate availability If CHO intake low, calculate PRO at higher end of range
FACTORS INFLUENCING PROTEIN NEEDS
Exercise intensity and duration High levels require higher PRO needs 2-6% energy may come from PRO
breakdown during endurance training
Training status/fitness level Higher levels for less fit athletes Training adaption occurs after ~2 weeks, then
become more efficient using PRO, requiring less
FACTORS INFLUENCING PROTEIN NEEDS
Dietary protein quality Vegetarians have higher PRO needs,
calculate at higher end of range
Age Youth athletes need higher end of range Masters athletes may need higher levels
PROBLEMS OF TOO MUCH PROTEIN
Used for energy or converted to fat Increases fluid needs & risk of
dehydration High PRO sometimes means high fat &
cholesterol intake Displaces other healthful foods; missing
essential vitamins/minerals Fat weight gain not muscle
PROTEIN SUPPLEMENTS?
Ask the following questions: What is the quantity of protein or amino acids in the product?
Is the supplement necessary? Evaluate usual intake first.
What is the cost? Will it enhance performance? Does the supplement have any harmful effects?
WHEN ARE PRO SUPP. NEEDED?
Very high calorie & PRO needs due to training
During traveling or when food availability it limited
Vegan athletes Kcal restricting
athletes Female athletes more
likely to eat low PRO
RISKS OF PRO SUPPLEMENTS
Allergic reactions to added ingredients
Contaminated with banned substances
Nutrient-nutrient interactions
Lost money
PRO & DAILY TRAINING
Aim to maximize muscle PRO synthesis Repair microtrauma of muscles caused
by training If inadequate, rely on body sources
leading to protein losses Decreased performance Increases risk of illness
Sports anemia Low hemoglobin
PRE-TRAINING PROTEIN
Recent research suggests PRO prior to exercise may: Provide energy for muscle cells Decrease catabolism of muscle tissue Increase muscle protein synthesis
Decreases gastric emptying Leading to longer satiety Gradual release of nutrients into blood stream Prevent hunger during training/competition Consume 1-3 hours prior to training
May increase perceived exertion
4-24 HOURS PRIOR TO TRAINING
Consider time before training
Choose lean proteins 3-6 ounces of meat or
equivalent complementary non-meat PRO sources
8-12 fl oz of dairy 1 oz nuts, seeds
CHOs, not proteins, should predominate
Familiar foods
1 -4 HOURS BEFORE TRAINING
Focus on CHO Small amounts of
PRO may be tolerated
2–4 oz lean meat 8 fl oz milk, yogurt
Lean protein sources preferable
PROTEIN DURING TRAINING/COMPETITION?
PRO can serve as an energy source
Too slow for intense activity Must go through liver before
getting to muscle except BCAAs
Benefit of consumption questionable
Hydration beverages (Accelerade) with PRO does not appear to improve performance/endurance
AA taste bad in sports drinks
PROTEIN DURING TRAINING/COMPETITION?
Research supporting BCAAs
Ingestion may prevent central nervous system fatigue due to low blood levels
Research results inconsistent
Limited effect on performance
PROTEIN AFTER TRAINING
Critical for recovery Increased rate of PRO synthesis
Availability of food effects synthesis rate Positive PRO balance dependent on:
AA composition AA blood concentration Timing of feeding
PROTEIN AFTER TRAINING
Type: Influences
hyperaminoacidemia
Complete PROs Casein Whey Soy
Foods containing essential AAs
Whole food sources recommended
PROTEIN AFTER TRAINING
Better absorption when consumed with CHOIncreased circulating
insulin promotes protein synthesis
Improved recovery & muscle repair
Best if consumed within 60 min to 3 hours of exercise
PROTEIN AFTER TRAINING
HOW MUCH? EXAMPLES
6 grams essential AAs PRO synthesis
General recommendations
6-20 g PRO post exercise
Consume within 3 hours or less of exercise for maximum effect of muscle building hormones
Chocolate milk Yogurt & nuts Meat sandwich on whole
wheat
CHOCOLATE MILK FOR RECOVERY
Provides PRO & CHO in amounts shown to promote muscle synthesis & glycogen repletion
Provides essential AA & BCAA important for muscle anabolism
Provides Na+ & K+ lost in sweat Promotes greater fluid replacement &
retention compared to sports drinks Contains many other essential
vitamins/minerals
SUMMARY
PRO is a key nutrient for muscle mass Complete, high quality & complementary PRO can
provide essential AAs for athletes Athletes should achieve a positive N2 balance for
muscle building & repair Athletes have higher PRO needs than non-athletes
1.4-2 strength, 1.2-2 endurance, 1.2-1.6 team sports PRO needs depend on: weight, training status,
calorie & CHO intake, weight gain/loss, quality & type
PRO before & after exercise can benefit athletes
REFERENCES
Fink HH, Burgoon LA, Mikesky AE, eds. Practical Applications in Sports Nutrition. Sudbury, MA: Jones and Bartlett; 2012
Gibala MJ. Howarth KR. Protein and exercise. In: Dunford M, ed. Sports Nutrition: A Practice Manual for Professionals, 4th ed. American Dietetic Association; 2006.
Roy BD. Milk: the new sports drink? A review. J Int Soc Sports Nutr. 2008;5:15.