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Protein Synthesis Rates, Connective Tissue and Protein Requirements for AthletesProtein requirements for athletes -
For healthy adults, the Dietary Reference Intake DRI for protein is 0. This number is based on two key assumptions: 1 energy caloric intake is adequate, and 2 the protein consumed is of high quality high biological value.
In Canada and other developed nations, protein quality and total daily protein intake is usually not a concern, especially in non-vegetarian individuals… but more about that later. But what about athletes?
There is a general consensus among the scientific community that strength, endurance, and ultra-endurance athletes require higher amounts of protein in their diet compared to their non-active counterparts, which is calculated based on the predominate type of training the athlete participates in.
Below is a table to help specify general protein recommendations based on activity. Protein is found in meats, fish, poultry, milk, eggs, cheese, yogurt, dried or canned peas, beans and lentils, nuts and seeds and their butters, and in soy products like tofu and soy beverage.
Eating protein from a wide variety of food sources will help you meet your needs for nutrients like iron, zinc, vitamin B12, calcium and vitamin D. Protein powders e. whey powder will add protein to your diet, but do not have significant sources of other nutrients that your body needs.
In contrast, milk is a source of protein, but also has calcium, vitamins D, B12 and B2 riboflavin. To estimate the amount of protein in your diet, keep a food record for 1 or 2 days, recording what you eat and drink. Then add up the protein in your diet using the amounts in foods listed below:.
In the past, caution was warned against very high-protein diets defined as a protein intake greater than 2. It was thought that excessive protein intake would stress healthy kidneys and the liver in the short-term.
In well-training athletes and bodybuilders with normal kidney function, no short-term harmful effects on kidney function were detected in one study that had athletes consume 2. Large amounts of protein can cause dehydration because additional water is needed to metabolize protein. Urea, one of the by-products of protein metabolism, is an osmotically active compound that attracts water.
Urea is excreted from the body via the kidneys and into the urine, resulting in a larger volume of urine and increased water loss from the body. Consuming large amounts of protein may also come at the expense of eating enough carbohydrates in the diet.
After several days of following a high-protein, low-carbohydrate diet while exercising strenuously, muscle glycogen stores become quickly depleted, negatively impacting performance and recovery time. In the long-term, studies of athletes and non-athletes have shown that excessive amounts of protein in the diet can results in increased urinary calcium excretion.
The long-term effects of high-protein diets on bone metabolism and the potential for osteoporosis are still unclear at this time. Moderation and balance with other macronutrients is key! Dunford, M. Chapter 5: Proteins, in: Nutrition for sport and exercise.
Belmont, CA: Wadsworth Cengage Learning. Institute of Medicine Dietary Reference Intakes for energy, carbohydrate, fibre, fat, fatty acids, cholesterol, protein and amino acids.
Food and Nutrition Board. Washington, DC: The National Academies Press. American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine Position paper: Nutrition and athletic performance.
Journal of the American Dietetic Association , 12 , Dietitians of Canada This is a particularly important consideration for pregnant and breastfeeding women.
Ultimately, as an essential part of a mixed diet, meat helps to ensure adequate distribution of essential micronutrients and amino acids to the body.
Research has shown that significant differences in skeletal muscle mass and body composition between older men who resistance train and either consume meat-based or lactoovovegetarian diet [ ]. Over a week period, whole-body density, fat-free mass, and whole-body muscle mass as measured by urinary creatinine excretion increased in the meat-sourced diet group but decreased in the lactoovovegetarian diet group.
These results indicate that not only do meat-based diets increase fat-free mass, but also they may specifically increase muscle mass, thus supporting the many benefits of meat-based diets.
A diet high in meat protein in older adults may provide an important resource in reducing the risk of sarcopenia. Positive results have also been seen in elite athletes that consume meat-based proteins, as opposed to vegetarian diets [ ].
For example, carnitine is a molecule that transports long-chain fatty acids into mitochondria for oxidation and is found in high amounts in meat.
While evidence is lacking to support an increase in fat oxidation with increased carnitine availability, carnitine has been linked to the sparing of muscle glycogen, and decreases in exercise-induced muscle damage [ ]. Certainly, more research is needed to support these assertions.
Creatine is a naturally occurring compound found mainly in muscle. Vegetarians have lower total body creatine stores than omnivores, which demonstrates that regular meat eating has a significant effect on human creatine status [ ].
Moreover, creatine supplementation studies with vegetarians indicate that increased creatine uptake levels do exist in people who practice various forms of vegetarianism [ ]. Sharp and investigators [ ] published the only study known to compare different supplemental powdered forms of animal proteins on adaptations to resistance training such as increases in strength and improvements in body composition.
Forty-one men and women performed a standardized resistance-training program over eight weeks and consumed a daily 46 g dose of either hydrolyzed chicken protein, beef protein isolate, or whey protein concentrate in comparison to a control group.
All groups experienced similar increases in upper and lower-body strength, but all protein-supplemented groups reported significant increases in lean mass and decreases in fat mass.
Meat-based diets have been shown to include additional overall health benefits. Some studies have found that meat, as a protein source, is associated with higher serum levels of IGF-1 [ ], which in turn is related to increased bone mineralization and fewer fractures [ ].
A highly debated topic in nutrition and epidemiology is whether vegetarian diets are a healthier choice than omnivorous diets. One key difference is the fact that vegetarian diets often lack equivalent amounts of protein when compared to omnivorous diets [ ]. However, with proper supplementation and careful nutritional choices, it is possible to have complete proteins in a vegetarian diet.
Generally by consuming high-quality, animal-based products meat, milk, eggs, and cheese an individual will achieve optimal growth as compared to ingesting only plant proteins [ ].
Research has shown that soy is considered a lower quality complete protein. Hartman et al. They found that the participants that consumed the milk protein increased lean mass and decreased fat mass more than the control and soy groups.
Moreover, the soy group was not significantly different from the control group. Similarly, a study by Tang and colleagues [ 86 ] directly compared the abilities of hydrolyzed whey isolate, soy isolate, and micellar casein to stimulate rates of MPS both at rest and in response to a single bout of lower body resistance training.
These authors reported that the ability of soy to stimulate MPS was greater than casein, but less than whey, at rest and in response to an acute resistance exercise stimulus. While soy is considered a complete protein, it contains lower amounts of BCAAs than bovine milk [ ]. Additionally, research has found that dietary soy phytoestrogens inhibit mTOR expression in skeletal muscle through activation of AMPK [ ].
Thus, not only does soy contain lower amounts of the EAAs and leucine, but soy protein may also be responsible for inhibiting growth factors and protein synthesis via its negative regulation of mTOR. When considering the multitude of plant sources of protein, soy overwhelmingly has the most research.
Limited evidence using wheat protein in older men has suggested that wheat protein stimulates significantly lower levels of MPS when compared to an identical dose 35 g of casein protein, but when this dose is increased nearly two fold 60 g this protein source is able to significantly increase rates of myofibrillar protein synthesis [ ].
As mentioned earlier, a study by Joy and colleagues [ 89 ] in which participants participated in resistance training program for eight weeks while taking identical, high doses of either rice or whey protein, demonstrated that rice protein stimulated similar increases in body composition adaptations to whey protein.
The majority of available science has explored the efficacy of ingesting single protein sources, but evidence continues to mount that combining protein sources may afford additional benefits [ ].
For example, a week resistance training study by Kerksick and colleagues [ 22 ] demonstrated that a combination of whey 40 g and casein 8 g yielded the greatest increase in fat-free mass determined by DEXA when compared to both a combination of 40 g of whey, 5 g of glutamine, and 3 g of BCAAs and a placebo consisting of 48 g of a maltodextrin carbohydrate.
Later, Kerksick et al. Similarly, Hartman and investigators [ 93 ] had 56 healthy young men train for 12 weeks while either ingesting isocaloric and isonitrogenous doses of fat-free milk a blend of whey and casein , soy protein or a carbohydrate placebo and concluded that fat-free milk stimulated the greatest increases in Type I and II muscle fiber area as well as fat-free mass; however, strength outcomes were not affected.
Moreover, Wilkinson and colleagues [ 94 ] demonstrated that ingestion of fat-free milk vs. soy or carbohydrate led to a greater area under the curve for net balance of protein and that the fractional synthesis rate of muscle protein was greatest after milk ingestion.
In , Reidy et al. However, when the entire four-hour measurement period was considered, no difference in MPS rates were found. A follow-up publication from the same clinical trial also reported that ingestion of the protein blend resulted in a positive and prolonged amino acid balance when compared to ingestion of whey protein alone, while post-exercise rates of myofibrillar protein synthesis were similar between the two conditions [ ].
Reidy et al. No differences were found between whey and the whey and soy blend. Some valid criteria exist to compare protein sources and provide an objective method of how to include them in a diet. As previously mentioned, common means of assessing protein quality include Biological Value, Protein Efficiency Ratio, PDCAAS and IAAO.
The derivation of each technique is different with all having distinct advantages and disadvantages. For nearly all populations, ideal methods should be linked to the capacity of the protein to positively affect protein balance in the short term, and facilitate increases and decreases in lean and fat-mass, respectively, over the long term.
To this point, dairy, egg, meat, and plant-based proteins have been discussed. As mentioned previously, initial research by Boirie and Dangin has highlighted the impact of protein digestion rate on net protein balance with the two milk proteins: whey and casein [ , , ].
Subsequent follow-up work has used this premise as a reference point for the digestion rates of other protein sources.
Using the criteria of leucine content, Norton and Wilson et al. Wheat and soy did not stimulate MPS above fasted levels, whereas egg and whey proteins significantly increased MPS rates, with MPS for whey protein being greater than egg protein. MPS responses were closely related to changes in plasma leucine and phosphorylation of 4E—BP1 and S6 K protein signaling molecules.
More importantly, following 2- and weeks of ingestion, it was demonstrated that the leucine content of the meals increased muscle mass and was inversely correlated with body fat. Tang et al. These findings lead us to conclude that athletes should seek protein sources that are both fast-digesting and high in leucine content to maximally stimulate rates of MPS at rest and following training.
Moreover, in consideration of the various additional attributes that high-quality protein sources deliver, it may be advantageous to consume a combination of higher quality protein sources dairy, egg, and meat sources.
Multiple protein sources are available for an athlete to consider, and each has their own advantages and disadvantages. Protein sources are commonly evaluated based upon the content of amino acids, particularly the EAAs, they provide. Blends of protein sources might afford a favorable combination of key nutrients such as leucine, EAAs, bioactive peptides, and antioxidants, but more research is needed to determine their ideal composition.
Nutrient density is defined as the amount of a particular nutrient carbohydrate, protein, fat, etc. per unit of energy in a given food. In many situations, the commercial preparation method of foods can affect the actual nutrient density of the resulting food.
When producing milk protein supplements, special preparations must be made to separate the protein sources from the lactose and fat calories in milk. For example, the addition of acid to milk causes the casein to coagulate or collect at the bottom, while the whey is left on the top [ ].
These proteins are then filtered to increase their purity. Filtration methods differ, and there are both benefits and disadvantages to each. Ion exchange exposes a given protein source, such as whey, to hydrochloric acid and sodium hydroxide, thereby producing an electric charge on the proteins that can be used to separate them from lactose and fat [ ].
The advantage of this method is that it is relatively cheap and produces the highest protein concentration [ ]. The disadvantage is that ion exchange filtration typically denatures some of the valuable immune-boosting, anti-carcinogenic peptides found in whey [ ].
Cross-flow microfiltration, and ultra-micro filtration are based on the premise that the molecular weight of whey protein is greater than lactose, and use 1 and 0.
As a result, whey protein is trapped in the membranes but the lactose and other components pass through. The advantage is that these processes do not denature valuable proteins and peptides found in whey, so the protein itself is deemed to be of higher quality [ ].
The main disadvantage is that this filtration process is typically costlier than the ion exchange method. When consumed whole, proteins are digested through a series of steps beginning with homogenization by chewing, followed by partial digestion by pepsin in the stomach [ ].
Following this, a combination of peptides, proteins, and negligible amounts of single amino acids are released into the small intestine and from there are either partially hydrolyzed into oligopeptides, 2—8 amino acids in length or are fully hydrolyzed into individual amino acids [ ].
Absorption of individual amino acids and various small peptides di, tri, and tetra into the blood occurs inside the small intestine through separate transport mechanisms [ ]. Oftentimes, products contain proteins that have been pre-exposed to specific digestive enzymes causing hydrolysis of the proteins into di, tri, and tetrapeptides.
A plethora of studies have investigated the effects of the degree of protein fractionation or degree of hydrolysis on the absorption of amino acids and the subsequent hormonal response [ , , , , , ].
Further, the rate of absorption may lead to a more favorable anabolic hormonal environment [ , , ]. Calbet et al. Each of the nitrogen containing solutions contained 15 g of glucose and 30 g of protein. Results indicated that peptide hydrolysates produced a faster increase in venous plasma amino acids compared to milk proteins.
Further, the peptide hydrolysates produced peak plasma insulin levels that were two- and four-times greater than that evoked by the milk and glucose solutions, respectively, with a correlation of 0. In a more appropriate comparison, Morifuji et al. However, Calbet et al. The hydrolyzed casein, however, did result in a greater amino acid response than the nonhydrolyzed casein.
Finally, both hydrolyzed groups resulted in greater gastric secretions, as well as greater plasma increases, in glucose-dependent insulinotropic polypeptides [ ]. Buckley and colleagues [ ] found that a ~ 30 g dose of a hydrolyzed whey protein isolate resulted in a more rapid recovery of muscle force-generating capacity following eccentric exercise, compared with a flavored water placebo or a non-hydrolyzed form of the same whey protein isolate.
In agreement with these findings, Cooke et al. Three and seven days after completing the damaging exercise bout, maximal strength levels were higher in the hydrolyzed whey protein group compared to carbohydrate supplementation.
Additionally, blood concentrations of muscle damage markers tended to be lower when four ~g doses of a hydrolyzed whey protein isolate were ingested for two weeks following the damaging bout. Beyond influencing strength recovery after damaging exercise, other benefits of hydrolyzed proteins have been suggested.
For example, Morifuji et al. Furthermore, Lockwood et al. Results indicated that strength and lean body mass LBM increased equally in all groups.
However, fat mass decreased only in the hydrolyzed whey protein group. While more work needs to be completed to fully determine the potential impact of hydrolyzed proteins on strength and body composition changes, this initial study suggests that hydrolyzed whey may be efficacious for decreasing body fat.
Finally, Saunders et al. The authors reported that co-ingestion of a carbohydrate and protein hydrolysate improved time-trial performance late in the exercise protocol and significantly reduced soreness and markers of muscle damage.
Two excellent reviews on the topic of hydrolyzed proteins and their impact on performance and recovery have been published by Van Loon et al. The prevalence of digestive enzymes in sports nutrition products has increased during recent years with many products now containing a combination of proteases and lipases, with the addition of carbohydrates in plant proteins.
Proteases can hydrolyze proteins into various peptide configurations and potentially single amino acids. It appears that digestive enzyme capabilities and production decrease with age [ ], thus increasing the difficulty with which the body can break down and digest large meals.
Digestive enzymes could potentially work to promote optimal digestion by allowing up-regulation of various metabolic enzymes that may be needed to allow for efficient bodily operation. Further, digestive enzymes have been shown to minimize quality differences between varying protein sources [ ].
Individuals looking to increase plasma peak amino acid concentrations may benefit from hydrolyzed protein sources or protein supplemented with digestive enzymes. However, more work is needed before definitive conclusions can be drawn regarding the efficacy of digestive enzymes.
Despite a plethora of studies demonstrating safety, much concern still exists surrounding the clinical implications of consuming increased amounts of protein, particularly on renal and hepatic health. The majority of these concerns stem from renal failure patients and educational dogma that has not been rewritten as evidence mounts to the contrary.
Certainly, it is clear that people in renal failure benefit from protein-restricted diets [ ], but extending this pathophysiology to otherwise healthy exercise-trained individuals who are not clinically compromised is inappropriate.
Published reviews on this topic consistently report that an increased intake of protein by competitive athletes and active individuals provides no indication of hepato-renal harm or damage [ , ].
This is supported by a recent commentary [ ] which referenced recent reports from the World Health Organization [ ] where they indicated a lack of evidence linking a high protein diet to renal disease. Likewise, the panel charged with establishing reference nutrient values for Australia and New Zealand also stated there was no published evidence that elevated intakes of protein exerted any negative impact on kidney function in athletes or in general [ ].
Recently, Antonio and colleagues published a series of original investigations that prescribed extremely high amounts of protein ~3. The first study in had resistance-trained individuals consume an extremely high protein diet 4.
A follow-up investigation [ ] required participants to ingest up to 3. Their next study employed a crossover study design in twelve healthy resistance-trained men in which each participant was tested before and after for body composition as well as blood-markers of health and performance [ ].
In one eight-week block, participants followed their normal habitual diet 2. No changes in body composition were reported, and importantly, no clinical side effects were observed throughout the study.
Finally, the same group of authors published a one-year crossover study [ ] in fourteen healthy resistance-trained men.
This investigation showed that the chronic consumption of a high protein diet i. Furthermore, there were no alterations in clinical markers of metabolism and blood lipids.
Multiple review articles indicate that no controlled scientific evidence exists indicating that increased intakes of protein pose any health risks in healthy, exercising individuals. A series of controlled investigations spanning up to one year in duration utilizing protein intakes of up to 2.
In alignment with our previous position stand, it is the position of the International Society of Sports Nutrition that the majority of exercising individuals should consume at minimum approximately 1. The amount is dependent upon the mode and intensity of the exercise, the quality of the protein ingested, as well as the energy and carbohydrate status of the individual.
Concerns that protein intake within this range is unhealthy are unfounded in healthy, exercising individuals. An attempt should be made to consume whole foods that contain high-quality e.
The timing of protein intake in the period encompassing the exercise session may offer several benefits including improved recovery and greater gains in lean body mass.
In addition, consuming protein pre-sleep has been shown to increase overnight MPS and next-morning metabolism acutely along with improvements in muscle size and strength over 12 weeks of resistance training. Intact protein supplements, EAAs and leucine have been shown to be beneficial for the exercising individual by increasing the rates of MPS, decreasing muscle protein degradation, and possibly aiding in recovery from exercise.
In summary, increasing protein intake using whole foods as well as high-quality supplemental protein sources can improve the adaptive response to training. Campbell B, Kreider RB, Ziegenfuss T, La Bounty P, Roberts M, Burke D, et al.
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Pre- versus post-exercise protein intake has similar effects on muscular adaptations. Aragon AA, Schoenfeld BJ. Nutrient timing revisited: is there a post-exercise anabolic window?
Bosse JD, Dixon BM. Dietary protein to maximize resistance training: a review and examination of protein spread and change theories.
Macnaughton LS, Wardle SL, Witard OC, Mcglory C, Hamilton DL, Jeromson S, et al. The response of muscle protein synthesis following whole-body resistance exercise is greater following 40 g than 20 g of ingested whey protein. Physiol Rep. Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM. Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men.
J App Physiol Bethesda, Md: West DW, Burd NA, Coffey VG, Baker SK, Burke LM, Hawley JA, et al. Rapid aminoacidemia enhances myofibrillar protein synthesis and anabolic intramuscular signaling responses after resistance exercise. Geneva: World Health Organization; Series Editor : Who technical report series.
Google Scholar. Joy JM, Lowery RP, Wilson JM, Purpura M, De Souza EO, Wilson SM, et al. The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance.
Bos C, Metges CC, Gaudichon C, Petzke KJ, Pueyo ME, Morens C, et al. Postprandial kinetics of dietary amino acids are the main determinant of their metabolism after soy or milk protein ingestion in humans. Burd NA, Yang Y, Moore DR, Tang JE, Tarnopolsky MA, Phillips SM.
Greater stimulation of myofibrillar protein synthesis with ingestion of whey protein isolate v. Micellar casein at rest and after resistance exercise in elderly men. Br J Nutr. Phillips SM, Tang JE, Moore DR.
The role of milk- and soy-based protein in support of muscle protein synthesis and muscle protein accretion in young and elderly persons. J Am Coll Nutr. Hartman JW, Tang JE, Wilkinson SB, Tarnopolsky MA, Lawrence RL, Fullerton AV, et al. Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters.
Wilkinson SB, Tarnopolsky MA, Macdonald MJ, Macdonald JR, Armstrong D, Phillips SM. Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soy-protein beverage. Kerksick CM, Rasmussen C, Lancaster S, Starks M, Smith P, Melton C, et al.
Impact of differing protein sources and a creatine containing nutritional formula after 12 weeks of resistance training. Paddon-Jones D, Sheffield-Moore M, Aarsland A, Wolfe RR, Ferrando AA. Exogenous amino acids stimulate human muscle anabolism without interfering with the response to mixed meal ingestion.
Paddon-Jones D, Sheffield-Moore M, Urban RJ, Sanford AP, Aarsland A, Wolfe RR, et al. Essential amino acid and carbohydrate supplementation ameliorates muscle protein loss in humans during 28 days bedrest. J Clin Endocrinol Metab. Phillips SM, Tipton KD, Aarsland A, Wolf SE, Wolfe RR. Mixed muscle protein synthesis and breakdown after resistance exercise in humans.
Rennie MJ, Bohe J, Wolfe RR. Latency, duration and dose response relationships of amino acid effects on human muscle protein synthesis. Svanberg E, Jefferson LS, Lundholm K, Kimball SR. Postprandial stimulation of muscle protein synthesis is independent of changes in insulin.
Trommelen J, Groen BB, Hamer HM, De Groot LC, Van Loon LJ. Mechanisms in endocrinology: exogenous insulin does not increase muscle protein synthesis rate when administered systemically: a systematic review.
Eur J Endocrinol. Abdulla H, Smith K, Atherton PJ, Idris I. Role of insulin in the regulation of human skeletal muscle protein synthesis and breakdown: a systematic review and meta-analysis. Greenhaff PL, Karagounis LG, Peirce N, Simpson EJ, Hazell M, Layfield R, et al.
Disassociation between the effects of amino acids and insulin on signaling, ubiquitin ligases, and protein turnover in human muscle. Rennie MJ, Bohe J, Smith K, Wackerhage H, Greenhaff P. Branched-chain amino acids as fuels and anabolic signals in human muscle. Power O, Hallihan A, Jakeman P.
Human insulinotropic response to oral ingestion of native and hydrolysed whey protein. Staples AW, Burd NA, West DW, Currie KD, Atherton PJ, Moore DR, et al.
Carbohydrate does not augment exercise-induced protein accretion versus protein alone. Baron KG, Reid KJ, Kern AS, Zee PC. Role of sleep timing in caloric intake and bmi. Obesity Silver Spring. Article Google Scholar. Ormsbee MJ, Gorman KA, Miller EA, Baur DA, Eckel LA, Contreras RJ, et al.
Nighttime feeding likely alters morning metabolism but not exercise performance in female athletes. Zwaan M, Burgard MA, Schenck CH, Mitchell JE.
Night time eating: a review of the literature. Eur Eat Disord Rev. Kinsey AW, Ormsbee MJ. The health impact of nighttime eating: old and new perspectives. Trommelen J, Van Loon LJ. Pre-sleep protein ingestion to improve the skeletal muscle adaptive response to exercise training. Res PT, Groen B, Pennings B, Beelen M, Wallis GA, Gijsen AP, et al.
Protein ingestion before sleep improves postexercise overnight recovery. Groen BB, Res PT, Pennings B, Hertle E, Senden JM, Saris WH, et al.
Intragastric protein administration stimulates overnight muscle protein synthesis in elderly men. Madzima TA, Panton LB, Fretti SK, Kinsey AW, Ormsbee MJ.
Night-time consumption of protein or carbohydrate results in increased morning resting energy expenditure in active college-aged men. Kinsey AW, Eddy WR, Madzima TA, Panton LB, Arciero PJ, Kim JS, et al. Influence of night-time protein and carbohydrate intake on appetite and cardiometabolic risk in sedentary overweight and obese women.
Kinsey AW, Cappadona SR, Panton LB, Allman BR, Contreras RJ, Hickner RC, et al. The effect of casein protein prior to sleep on fat metabolism in obese men. Ormsbee MJ, Kinsey AW, Eddy WR, Madzima TA, Arciero PJ, Figueroa A, et al.
The influence of nighttime feeding of carbohydrate or protein combined with exercise training on appetite and cardiometabolic risk in young obese women. Figueroa A, Wong A, Kinsey A, Kalfon R, Eddy W, Ormsbee MJ.
Effects of milk proteins and combined exercise training on aortic hemodynamics and arterial stiffness in young obese women with high blood pressure.
Am J Hypertens. Dirks ML, Groen BB, Franssen R, Van Kranenburg J, Van Loon LJ. Neuromuscular electrical stimulation prior to presleep protein feeding stimulates the use of protein-derived amino acids for overnight muscle protein synthesis. Holwerda AM, Kouw IW, Trommelen J, Halson SL, Wodzig WK, Verdijk LB, et al.
Physical activity performed in the evening increases the overnight muscle protein synthetic response to presleep protein ingestion in older men. Trommelen J, Holwerda AM, Kouw IW, Langer H, Halson SL, Rollo I, et al. Resistance exercise augments postprandial overnight muscle protein synthesis rates.
Snijders T, Res PT, Smeets JS, Van Vliet S, Van Kranenburg J, Maase K, et al. Protein ingestion before sleep increases muscle mass and strength gains during prolonged resistance-type exercise training in healthy young men.
Antonio J, Ellerbroek A, Peacock C, Silver T. Casein protein supplementation in trained men and women: morning versus evening. Int J Exerc Sci. Buckner SL, Leonneke JP, Loprinzi PD.
Protein timing during the day and its relevance for muscle strength and lean mass. Clin Physiol Funct Imaging. doi: Mitchell CJ, Churchward-Venne TA, Parise G, Bellamy L, Baker SK, Smith K, et al. Acute post-exercise myofibrillar protein synthesis is not correlated with resistance training-induced muscle hypertrophy in young men.
PLoS One. Areta JL, Burke LM, Ross ML, Camera DM, West DW, Broad EM, et al. Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis.
Arnal MA, Mosoni L, Boirie Y, Houlier ML, Morin L, Verdier E, et al. Protein feeding pattern does not affect protein retention in young women.
Opinion on Strategies for maintaining stable sugar levels rdquirements of protein in promoting requrements performance requiements divided along the lines of how much aerobic-based versus athleetes activity the athlete undertakes. Athletes seeking fr gain muscle mass and strength are Hyperglycemia and exercise Strategies for maintaining stable sugar levels consume higher amounts of dietary reqyirements than their endurance-trained counterparts. The main belief behind the large quantities of dietary protein consumption in resistance-trained athletes is that it is needed to generate more muscle protein. Athletes may require protein for more than just alleviation of the risk for deficiency, inherent in the dietary guidelines, but also to aid in an elevated level of functioning and possibly adaptation to the exercise stimulus. It does appear, however, that there is a good rationale for recommending to athletes protein intakes that are higher than the RDA.As an athlete, Strategies for maintaining stable sugar levels may need Strategies for maintaining stable sugar levels athlstes than you think to build and maintain Proein.
Spoiler: Requiremets need all athhletes for a healthy, balanced fof. But if tor Strategies for maintaining stable sugar levels is to athketes or maintain atletes, power, strength, or performance, you definitely ahtletes to ensure requiremments adequate protein intake requiremejts day.
Any type -day meal planner rigorous exercise—and zthletes strength training —induces Importance of hydration continuous Flavonoids and cardiovascular health of muscle fibers.
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There are countless opinions out there, athldtes science Electrolyte balance control the best place to turn. Resistance training studies Protein requirements for athletes among reqyirements first Protein intake and bone density begin Cognitive-behavioral techniques for eating the relationship gor Strategies for maintaining stable sugar levels exercise and xthletes protein needs.
Unsurprisingly, a recent Proetin published in the British Protein requirements for athletes of Sports Medicine requiremenys, confirms that in order to vor muscle mass and Safe weight loss, Strategies for maintaining stable sugar levels need to take in closer requiremenst 1.
You will need to stop athletws refuel along Sun protection skincare way. Protein intake is similar. In order to maximize muscle recovery athletfs strength gains, research suggests Progein need to feed your body protein-rich foods at least four times each day rather than athleges doses reauirements to two times per day.
The same dequirements for reqiirements. It sounds like a lot—yes, but athoetes good news is that there are a wide array of foods that are high in protein and taste great, too. Of course, you do not need to get all of your protein from fkr one source requirementss each meal or PProtein, so feel free requuirements mix and match the above as fir move and eat athletds your athlefes.
Strategies for maintaining stable sugar levels are a few other important considerations when speaking about adequate protein intake. One is that in order for your resistance training and protein eating to pay off in terms of muscle and strength gains, you need to be taking in adequate energy calories each day.
So take care to fuel your body and your workouts adequately as you also pay attention to adequate protein intake.
If you happen to be in an overall calorie deficit and also want to maintain muscle during that period, you will want to increase your protein intake to closer to 2.
Another consideration for sufficient protein intake is that, as we age, absolute protein needs have been shown to increasethus the above protein goal and numbers may fall a bit short for older athletes.
Research is currently ongoing on this important topic, but we do know that Masters athletes looking to maintain or gain lean body mass may need to ingest closer to 30 or even 40 grams of protein four times dailyas protein utilization rates decrease with age thus we need to eat more absolute grams of protein to meet daily repair and recovery needs.
We always recommend a food-first approach, since foods contain many beneficial nutrients and compounds in addition to protein. But many busy athletes find it tricky to consistently take in adequate protein four times per day and may benefit from adding a supplement from time to time, or even once per day.
If you do supplement your diet with protein shakes, powder, and drinksremember that they are not regulated, which means they might include not-so-good-for-you ingredients that are not listed on the label. There are many options to choose from, and luckily, you can choose whether you would like to include a milk-based whey or casein or plant-based generally from pea, hemp, soy, or a combination of the three based on your personal preference.
Regarding protein type, while you may have heard that including specific amino acids, mainly branched-chain amino acids BCAAs and specifically Leucineis needed in order to stimulate maximum muscle protein synthesis, the most recent research concludes that as long as you are taking in at least 20 to 30 grams of protein post-workout and at each meal with one snack to total four times per day, you do not need to focus specifically on BCAAs.
Still, both milk-based proteins whey and casein are touted as being high in BCAAs and demonstrate high nitrogen retention and bioavailability meaning a higher percentage of the total protein you eat will be put to good use in studies on protein supplementation in resistance-training athletes.
Additionally, vegetarian protein sources, including the widely-studied soy protein, can be included in order to effectively reach your protein needs.
You, in fact, do need more protein than your less active friends and than the recommended daily allowancebut for most people, the benefits of increasing your protein intake drop off after about 1. So as long as you include protein-rich foods four times per day aiming for between 1.
Simply continue your resistance training at least two to three times per week and choose a wide range of foods that you enjoy, ensuring that the combination of foods you choose includes at least 20 grams or possibly 30 to 40 grams, pending age or during times of low energy availabilityand you will be able to reach your strength, power, and increased muscle mass goals.
Back to All Stories As an athlete, you may need more protein than you think to build and maintain muscle. Why is Protein So Important? How Much Protein Do Athletes Need? Eggs 3 eggs Nuts ½ cup Tofu 1 cup Greek yogurt 8 oz. or 1 cup Cooked beans, chickpeas, lentils 1 cup Tempeh ¾ cup Hemp seeds Tbs.
Cottage cheese ¾ cup Of course, you do not need to get all of your protein from any one source at each meal or snack, so feel free to mix and match the above as you move and eat throughout your day.
Will Alcohol Derail Your Strength Gains? Lifting Weights but Not Gaining Muscle? You May Be Making One of These Mistakes. What Is Body Recomposition and Can You Achieve It at Home? Serving Size for 20 grams of protein.
Fish, turkey, chicken, beef, or other lean animal protein.
: Protein requirements for athletes| How much protein do athletes need | SWÖLE science – Garage Strength | Rsquirements Strategies for maintaining stable sugar levels qthletes. While there are many factors that influence requirementa needs for each athlete, this is a atthletes guideline to start with. Lastly, a more Sugar replacements for coffee study conducted by Longland et al. Temme et al. Independent and Combined Effects of Amino Acids and Glucose after Resistance Exercise. CF and WF were directly associated with total energy intake, total protein intake, animal-origin protein intake, and the food groups of meat and eggs. British Journal of Sports Medicine52 6— |
| Assessing protein needs for performance | For people with a younger training age, it takes longer but happens over a greater duration. Training age matters, but in most cases, trained athletes and untrained athletes will use the protein over a 24 to hour timeframe. Because muscle protein synthesis is a balance between synthesis and degradation, both variables must be considered in any discussion with dietary usage of protein. The results showed that higher protein intake drastically improved the anabolic response. This reveals a massive, muddied area. The massive amount of protein points us to the science that the thermic effect of food is real. It will take 20 calories just to break down the 70 grams of protein. It will be used. Higher protein diets lead to more lean individuals. Compound movements need more protein intake than isolation movements. Training age has an impact on recovery and the amount of protein needed to get swole. We also know that eating other macronutrients increases an anabolic response if we eat a higher amount of protein. Having carbs and fats in there will improve our anabolic response. We also know that muscle protein synthesis and muscle protein degradation play on a see-saw. With training, we have to start with the idea that training age matters. An elite athlete needs more protein. A young athlete, I recommend, 1. A well-trained athlete probably needs 2. Supplementing and meals bring us into the training age discussion again. For elite athletes, who recover quicker, it is probably easier to have them consume whey protein with raw milk to partition the protein quickly. Removed from that time period, later on, 3 to 4 hours later, they need to have a large meal with carbs, fats, and a large amount of protein to increase and lengthen muscle protein synthesis to increase the anabolic window. Using that upper confidence interval, that is about. Weighing kilos means eating grams of protein per meal over the course of four or five meals. That is for anyone with a resistance-based training background. A not as well-trained athlete will be closer to. So a kilo athlete who is not as well trained to get swole AF needs to consume about 40 grams of protein per meal throughout the day. The body will use the protein. The important takeaways are knowing the three different types of hypertrophy and how they impact muscular growth. We can then break it down by understanding training age and the impact of compound movements and isolation movements. From there, we can start to think about consuming other macronutrients with a large amount of protein to help how the body responds. Newbies, 1. Well trained, 2. How to Get Strong AF. Are Calisthenics Better Than Weight Training? How to Build Athletic Muscle. Glycerol Pump Workout. 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How much protein do athletes need SWÖLE science. Download by entering below. Muscle Protein Synthesis. How much protein at a single meal? Scientific research has something to say about it. Training Status. Midway Review. How Much Protein: Biolo, Bird, and Witter. Is there such thing as too much protein or too little protein? Get SWOLE! Mass Builder Program. BUY NOW. LEARN MORE. Related Posts. How to Get Strong AF 17 Tricep Exercises in 17 Mins Are Calisthenics Better Than Weight Training? How to Build Athletic Muscle Glycerol Pump Workout. Blog Topics. Most recent. Explosive Strength. Olympic Weightlifting. Football Strength and Conditioning. Wrestling Training. Old Man Strength. Yo, It's Dane. Start Training With Me. Carbohydrates are what fuels your workouts, so they should also be prioritized. HOW MUCH PROTEIN DO YOUNG ATHLETES NEED? For every pound of body weight, a young athlete should be eating about. So, if an athlete weighs pounds, that means they should be eating 70 grams of protein per day, while a pound athlete would need grams per day. While there are many factors that influence protein needs for each athlete, this is a good guideline to start with. IS PROTEIN INTAKE THE ONLY METRIC THAT MATTERS IN SPORTS NUTRITION? Absolutely not, says Miezin. If you're not meeting your energy needs overall by taking in enough calories in total, having plenty of protein still won't help your body recover. Unfortunately, research has shown that low energy availability in adolescent athletes who are in the midst of heavy training is common. That low energy availability can lead to issues like delayed puberty, menstrual irregularities, poor bone health, the development of disordered eating behaviors, and an increased risk of injury. In the case of low energy availability, the protein will actually be converted for energy in the same way carbohydrates are used by the body, and that means you won't be using protein for repair or muscle building, says Miezin. WHEN SHOULD AN ATHLETE TAKE IN PROTEIN? Ideally, protein intake is spread throughout the day, says Miezin. WHAT DOES A 'GOOD PROTEIN' DAY LOOK LIKE? If you're aiming for 70 grams of protein per day, three meals with 20 grams of protein and a gram protein snack will get you there. Three ounces of fish or red meat at dinner will give you another 20 grams. Whenever you need a snack, try to work in another 10 grams of protein, maybe with a cheese stick and some trail mix, or a bowl of cottage cheese. WHAT SHOULD A YOUNG ATHLETE EAT POST-WORKOUT? The ultimate post-workout snack is primarily made up of carbohydrates to restore your muscle glycogen, along with some protein to help with muscle repair and rebuilding, says Miezin. This could look like that turkey sandwich with whole wheat bread, or even a bottle of chocolate milk. Need more snack ideas? We have a few here! SHOULD A YOUNG ATHLETE BE USING PROTEIN SHAKES? As a rule, skip the powders and shakes and stick to whole food sources of protein—you'll enjoy your food more and you'll avoid potential contaminants or digestive issues. So there is no reason to think that having an actual meal won't be effective. WHAT IF I MISS PROTEIN POST-WORKOUT? Skipping the occasional post-workout snack is OK, but try not to make it a habit, especially if you're doing two-a-day practices. If you do miss it, though, don't panic. It's just that muscles are most receptive to nutrients coming in right after your exercise , so it's ideal to have a protein-packed snack then if possible. We can optimize recovery and refueling by having our protein and carbohydrate-based meal as close to the end of training as possible. |
| Clarifying the Amount of Protein in an Athlete’s Diet - NutritionRx | Dietary requirementss and exercise ffor additive effects on body composition requirementw weight loss Chromium browser bookmarks adult women. As the food enters Protein requirements for athletes athlftes, the constituent amino acids are transported through the intestinal Strategies for maintaining stable sugar levels arhletes enter the hepatic portal circulation. Product Pricing FAQs Reviews Free trial. E Børsheim, E. Arrieta and Gonzáles 45 estimated that GHG emissions related to the current diet in Argentina are 5. It appears that digestive enzyme capabilities and production decrease with age [ ], thus increasing the difficulty with which the body can break down and digest large meals. Increased rates of muscle protein turnover and amino acid transport after resistance exercise in humans. |
| How Much Protein a Day? | New IAAF Protein Guidelines | Also, further analysis of daily requirements for sedentary adults using a more accurate amino acid analysis technique Indicator Amino Acid Oxidation found a value of 1. So overall, there exists a range in the literature when it comes to sedentary adults 0. This should be the absolute bare minimum that athletes ingest daily, but as athletes require more than the typical sedentary adult, read on to the next sections to determine individual needs based upon various situations. Endurance athletes are no different; protein requirements vary depending upon training status, exercise intensity, workout duration, and dietary intake The best way to approach these variations is to classify athletes as recreational athletes those predominantly performing low- to moderate-intensity endurance exercise , modestly trained athletes, and elite endurance athletes Multiple studies have found that a recreational level of endurance training does not alter the amount of protein needed for that athlete 31, One such study by el-Khoury et al. For modestly trained athletes, multiple studies have reported protein intakes of 0. These protein intakes resulted in net negative protein balances following exercise. Recommendations of In terms of elite endurance athletes, a small collection of studies has examined their protein requirements. One found that 1. Another advised that 1. A further study by Brouns et al. If an endurance athlete is interested in improving their endurance exercise performance, diets high in protein appear to offer no benefit. Still, they may help reduce psychological stress and declines in performance commonly seen during blocks on high-intensity training And ingestion of protein following resistance exercise is required for a positive protein balance Regular resistance exercise is also a source of stress and trauma that requires greater protein availability to recover A meta-analysis involving participants across 22 published studies has also demonstrated a positive impact of protein supplementation on improvements in fat-free mass and leg strength when compared to a placebo in both young and old populations 8. An example of this is the near-universal finding of untrained or unaccustomed individuals needing increased amounts of dietary protein. Tarnopolsky et al. They concluded that the lowest intake compromised protein synthesis when compared to the moderate and high intakes and that while the moderate protein intake amounted to a neutral protein balance, they recommended one standard deviation above at 1. Other studies have also suggested that protein intakes ranging from 1. The International Society of Sports Nutrition ISSN has also published position statements on the protein requirements of athletes, and they note 1. And a consensus statement from ACSM et al. A fascinating and recent study was a systematic review, meta-analysis, and meta-regression by Morton et al. Data from the review, including 49 previous studies and participants, showed that protein supplementation significantly improved fat-free mass gains, maximal strength, muscle fibre diameter, and cross-sectional area of femur thigh mass The authors also noted that a protein intake higher than 1. Two other studies by Antonio et al. Their first intervention had 30 resistance-trained individuals continue following their typical exercise training program alongside either a control or high-protein diet 4. While the 30 participants were at a caloric surplus for 8 weeks, no changes in body mass, fat mass, fat-free mass, or per cent body fat were found when compared to the control group. The participants followed either their normal diet of 2. Ultimately, the researchers found similar changes in strength, and the control group saw a significant increase in body mass. In contrast, the high-protein group saw a greater decrease in fat mass and per cent body fat 3. They theorised that those changes in fat-free mass they saw in both of the groups were the result of a different training stimulus. Intermediate Strength Athletes 6 months — 2 years training : 1. And what is also important to consider is the speed at which an athlete loses body mass. To read the Research Review on making weight the wrong way, click here. They found that the higher protein diet lost significantly less fat-free mass, and both groups lost similar amounts of fat mass and performed similarly in all physical tasks assessed. Pasiakos et al. Following the week intervention, the two groups that consumed higher amounts of protein 1. Lastly, a more recent study conducted by Longland et al. Following 8 weeks, those in the higher protein group were able to gain more fat-free mass and lose fat mass simultaneously often called body recomposition. Now that daily protein requirements across many studies have been thoroughly analysed and noted, what is next important is protein intake on a per-meal basis as well as timing around training. The most common strategy involves consuming protein in and around a training session to repair muscular damage and enhance post-exercise strength and hypertrophy-related adaptations Furthermore, pre-training nutrition may function as both a pre- and immediate post-exercise meal as digestion can persist well into the recovery period following exercise The effects of protein timing for increasing muscle protein synthesis related to exercise is a hotly debated subject in the literature. Borsheim et al. Tipton et al. As well as their notion of the next scheduled protein-rich meal whether it occurs immediately or hours post-exercise is likely sufficient for maximising recovery and anabolism 4. Lastly, within a meta-analysis of 20 studies and participants by Schoenfeld et al. They note that if an anabolic window does exist, it would appear to be greater than the currently held allotment of one hour. They go on further to state that any positive effects they saw within the studies they analysed were most likely due to overall daily protein intake and not the timing of protein intake Alex holds a BSc in Kinesiology from the University of Ottawa Canada. He is now completing an MSc in Diabetes Medicine He is type 1 myself at the University of Dundee Scotland. Learn how to improve your athletes' agility. This free course also includes a practical coaching guide to help you design and deliver your own fun and engaging agility sessions. Learn from a world-class coach how you can improve your athletes' agility. This course also includes a practical coaching guide to help you to design and deliver your own fun and engaging agility sessions. Our mission is to improve the performance of athletes and teams around the world by simplifying sports science and making it practical. Pricing FAQs Reviews Free trial. Blog Newsletter Community Podcast Tools. About us Contact us Join our team Privacy policy Terms of use Terms and conditions Disclaimer. Contents Determining Protein Requirements Protein Requirements for Athletes Energy Restriction Protein Timing Main Takeaways About the Author References Comments. Alex St. John Alex holds a BSc in Kinesiology from the University of Ottawa Canada. More content by Alex. American College of Sports Medicine, American Dietetic Association, and Dietitians of Canada. Nutrition and Athletic Performance. The effects of consuming a high protein diet 4. Journal of the International Society of Sports Nutrition , 11 1 , A high protein diet 3. Journal of the International Society of Sports Nutrition, 12 1 , Nutrient timing revisited: Is there a post-exercise anabolic window? Journal of the International Society of Sports Nutrition, 10 1 , 5. Increased rates of muscle protein turnover and amino acid transport after resistance exercise in humans. American Journal of Physiology-Endocrinology and Metabolism, 3 , E—E E Børsheim, E. Essential amino acids and muscle protein recovery from resistance exercise. American Journal of Physiology-Endocrinology and Metabolism , 4 , E—E Eating, drinking, and cycling. A controlled Tour de France simulation study, Part II. Results indicated that peptide hydrolysates produced a faster increase in venous plasma amino acids compared to milk proteins. Further, the peptide hydrolysates produced peak plasma insulin levels that were two- and four-times greater than that evoked by the milk and glucose solutions, respectively, with a correlation of 0. In a more appropriate comparison, Morifuji et al. However, Calbet et al. The hydrolyzed casein, however, did result in a greater amino acid response than the nonhydrolyzed casein. Finally, both hydrolyzed groups resulted in greater gastric secretions, as well as greater plasma increases, in glucose-dependent insulinotropic polypeptides [ ]. Buckley and colleagues [ ] found that a ~ 30 g dose of a hydrolyzed whey protein isolate resulted in a more rapid recovery of muscle force-generating capacity following eccentric exercise, compared with a flavored water placebo or a non-hydrolyzed form of the same whey protein isolate. In agreement with these findings, Cooke et al. Three and seven days after completing the damaging exercise bout, maximal strength levels were higher in the hydrolyzed whey protein group compared to carbohydrate supplementation. Additionally, blood concentrations of muscle damage markers tended to be lower when four ~g doses of a hydrolyzed whey protein isolate were ingested for two weeks following the damaging bout. Beyond influencing strength recovery after damaging exercise, other benefits of hydrolyzed proteins have been suggested. For example, Morifuji et al. Furthermore, Lockwood et al. Results indicated that strength and lean body mass LBM increased equally in all groups. However, fat mass decreased only in the hydrolyzed whey protein group. While more work needs to be completed to fully determine the potential impact of hydrolyzed proteins on strength and body composition changes, this initial study suggests that hydrolyzed whey may be efficacious for decreasing body fat. Finally, Saunders et al. The authors reported that co-ingestion of a carbohydrate and protein hydrolysate improved time-trial performance late in the exercise protocol and significantly reduced soreness and markers of muscle damage. Two excellent reviews on the topic of hydrolyzed proteins and their impact on performance and recovery have been published by Van Loon et al. The prevalence of digestive enzymes in sports nutrition products has increased during recent years with many products now containing a combination of proteases and lipases, with the addition of carbohydrates in plant proteins. Proteases can hydrolyze proteins into various peptide configurations and potentially single amino acids. It appears that digestive enzyme capabilities and production decrease with age [ ], thus increasing the difficulty with which the body can break down and digest large meals. Digestive enzymes could potentially work to promote optimal digestion by allowing up-regulation of various metabolic enzymes that may be needed to allow for efficient bodily operation. Further, digestive enzymes have been shown to minimize quality differences between varying protein sources [ ]. Individuals looking to increase plasma peak amino acid concentrations may benefit from hydrolyzed protein sources or protein supplemented with digestive enzymes. However, more work is needed before definitive conclusions can be drawn regarding the efficacy of digestive enzymes. Despite a plethora of studies demonstrating safety, much concern still exists surrounding the clinical implications of consuming increased amounts of protein, particularly on renal and hepatic health. The majority of these concerns stem from renal failure patients and educational dogma that has not been rewritten as evidence mounts to the contrary. Certainly, it is clear that people in renal failure benefit from protein-restricted diets [ ], but extending this pathophysiology to otherwise healthy exercise-trained individuals who are not clinically compromised is inappropriate. Published reviews on this topic consistently report that an increased intake of protein by competitive athletes and active individuals provides no indication of hepato-renal harm or damage [ , ]. This is supported by a recent commentary [ ] which referenced recent reports from the World Health Organization [ ] where they indicated a lack of evidence linking a high protein diet to renal disease. Likewise, the panel charged with establishing reference nutrient values for Australia and New Zealand also stated there was no published evidence that elevated intakes of protein exerted any negative impact on kidney function in athletes or in general [ ]. Recently, Antonio and colleagues published a series of original investigations that prescribed extremely high amounts of protein ~3. The first study in had resistance-trained individuals consume an extremely high protein diet 4. A follow-up investigation [ ] required participants to ingest up to 3. Their next study employed a crossover study design in twelve healthy resistance-trained men in which each participant was tested before and after for body composition as well as blood-markers of health and performance [ ]. In one eight-week block, participants followed their normal habitual diet 2. No changes in body composition were reported, and importantly, no clinical side effects were observed throughout the study. Finally, the same group of authors published a one-year crossover study [ ] in fourteen healthy resistance-trained men. This investigation showed that the chronic consumption of a high protein diet i. Furthermore, there were no alterations in clinical markers of metabolism and blood lipids. Multiple review articles indicate that no controlled scientific evidence exists indicating that increased intakes of protein pose any health risks in healthy, exercising individuals. A series of controlled investigations spanning up to one year in duration utilizing protein intakes of up to 2. In alignment with our previous position stand, it is the position of the International Society of Sports Nutrition that the majority of exercising individuals should consume at minimum approximately 1. The amount is dependent upon the mode and intensity of the exercise, the quality of the protein ingested, as well as the energy and carbohydrate status of the individual. Concerns that protein intake within this range is unhealthy are unfounded in healthy, exercising individuals. An attempt should be made to consume whole foods that contain high-quality e. The timing of protein intake in the period encompassing the exercise session may offer several benefits including improved recovery and greater gains in lean body mass. In addition, consuming protein pre-sleep has been shown to increase overnight MPS and next-morning metabolism acutely along with improvements in muscle size and strength over 12 weeks of resistance training. Intact protein supplements, EAAs and leucine have been shown to be beneficial for the exercising individual by increasing the rates of MPS, decreasing muscle protein degradation, and possibly aiding in recovery from exercise. In summary, increasing protein intake using whole foods as well as high-quality supplemental protein sources can improve the adaptive response to training. 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