Athletic Performance and Protein Intake. Protein Basics. Proteins are molecules have many enzymatic and structural functions related to the growth, maintenance and repair.
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H2N - C - C
Protein Turnover 200g-400g daily
Protein Degradation: catabolism
Protein Synthesis: anabolism
These two mechanisms employ different pathways. Both pathways are always “on”. Nitrogen balance reflects the net protein degradation or synthesis at the whole body level.
When energy intake matches output in endurance exercise athletes don’t need to supplement with extra protein.
Conflicting results in dietary protein
recommendations are due to problems with
methods used and intensity of the training.
Evidence has shown:
TDEE = 3000kcal
15% of 3000kcal= 450kcal/4kcal/gPRO = 112g PRO =
112/72.7 = 1.45 g/kg BW/day
3000kcal *20%= 569kcal/4kcal/gPRO=140g
PRO = 1.9 g/kg/day
Is simply increasing dietary protein intake sufficient to maintain or increase FFM?
What should I eat?
A mixed meal is recommended with at least 1g of CHO/kg BW and 0.5g PRO/kg BW after an intense training session.
180lbs (81.8kg) = 82g CHO and 41g PRO
Rasmussen et al. (2000)
Successfully increasing FFM is a delicate balance between energy intake and expenditure that must be carefully planned and closely monitored.
Ex: meat, fish and dairy products
Ex: nuts, grains, legumes
(vegetarian athletes may need to supplement with synthesized pure amino acids)
cow’s milk. As the
schematic on the right
shows, whole milk is 13%
That stuff is ~27% protein
The protein is ~20% whey
According to the Whey Protein Institute, whey is: a pure, natural, high quality protein...it is a rich source of the essential amino acids needed on a daily basis by the body.
In its purest form, as whey protein isolate, it contains little to no fat, lactose or cholesterol… whey provides a number of benefits in areas including sports nutrition, weight management, immune support, bone health, and general wellness.
A less biased description is: cow’s milk protein
Whey protein also has a relatively high proportion of branched
chain amino acids (BCAA)
BCAA – amino acids (leucine, isoleucine, valine) are not
synthesized and therefore must come from the diet
Leucine is an initiator of protein synthesis
Whey protein is rapidly absorbed; data are mixed on whether
this affects protein synthesis
Whey protein is a dairy protein and recent research suggests
that calcium and other minerals in dairy may aid in weight loss