Protein for
Sports &
Exercise
Performance
Nutritional Strategies for Sport
Performance (NSSP; SPL338)
Week 3 – 05 Oct 20
chi.ac.uk | #chiuni |
Importance of Protein for Exercise
Performance?
chi.ac.uk | #chiuni |
Protein in Your Field
• Sports Therapy – Recovery of muscle tissue & injury/illness
prevention.
• Sports Coaching – Promoting adaptations to training &
ensuring optimal recovery and performance.
• Sports & Exercise Science & Dance Science – All of the above
and identifying new areas of research
chi.ac.uk | #chiuni |
Learning Objectives
1. To describe the physiological theories underpinning protein
supplementation
2. To evaluate the experimental evidence underpinning the
theories of protein supplementation
3. To discuss the theories of protein supplementation within
the practical context of exercise performance
chi.ac.uk | #chiuni |
Protein function and structure in body
•
Protein uses are predominantly functional
1. Muscle
2. Enzymes
3. Hormones
4. Immune System
•
Protein made up of amino acids
1. 12 non-essential
2. 8 essential (isoleucine, leucine, lysine,
methionine, phenylalanine, threonine,
trytophan & valine)
3. 3 Branched Chain Amino Acids (BCAA;
leucine, valine and isoleucine)
(McArdle et al., 2012)
chi.ac.uk | #chiuni |
Sources of Protein
(Lemon., 2011)
chi.ac.uk | #chiuni |
English
Institute of
Sport (EIS)
APRID
(Braun et al., 2011)
chi.ac.uk | #chiuni |
Recommended Protein Intakes
Population
Sedentary people
Recreational exercisers
Serious resistance athletes :
early training phase
established training programme
Football
Serious endurance athlete
Adolescent athlete
Female athletes
Estimates of maximum protein
need for males
(g.kg-1.day-1)
0.75 to 1.0 (0.75 NHS advice)
0.8 to 1.3
1.5 to 1.7
1.0 to 1.2
1.3 to 1.5
1.2 to 1.6
1.5 to 1.8
15 % lower than males
(Lemon, 2000,Tarnpolsky, 2006, Thomas et al 2016)
chi.ac.uk | #chiuni |
Check-up
• ____ number of non-essential AA
• ____ number of essential AA
• Complete PRO source is________________
• Incomplete PRO source is_______________
• What does the Protein Digestibility Corrected Amino Acid Score
(PDCAAS) show? _____________________________
chi.ac.uk | #chiuni |
PRO as
Energy
Source Oxidative
Metabolism
• Protein
ATP
•
Only really used as an energy substrate in
extreme training, ultra-endurance exercise or in
states of starvation
•
Broken down in to amino acids (primarily the
branched chain amino acids) and then converted
to a form that readily enters the energy pathways
(e.g. Pyruvate)
ATP
chi.ac.uk | #chiuni |
Protein Turnover & Nitrogen Balance
(Lemon, 1998)
chi.ac.uk | #chiuni |
Muscle Protein Synthesis & Breakdown
MPS – Muscle Protein Synthesis
MPB – Muscle Protein Breakdown
MPS is ↑ than MPB
= +ve Pro Balance
= ‘↑ muscle tissue’
If MPS is ↓ than MPB
= -ve Pro Balance
= ‘↓ muscle tissue’
Exercise (particularly resistance
exercise) stimulates muscle
protein synthesis.
BUT
+ve Protein Balance can only
occur with AA ingestion
(Phillips et al., 2012)
chi.ac.uk | #chiuni |
Protein
for
Recovery
Muscle hypertrophy occurs only from net protein synthesis;
that is, when muscle protein synthesis exceeds breakdown
6 Participants- Infusion AA tracers
Intense leg-resistance exercise routine
Consumed 1 litre of
40 g of mixed amino acids (MAA)
40 g of mixed esential amino acids (EAA)
Placebo (PLA)
rate of 100 ml every 18–20 min.
Blood samples taken during recovery
Measure Fractional Synthetic Rate
(↑FSR = ↑PRO Synthesis = ↑Hypertrophy)
(Tipton et al., 1999)
chi.ac.uk | #chiuni |
Amount of Protein for Post Exercise Feeding
24 healthy trained
males in three
groups (n =8/group)
2× 40 g WP every 6 h
4 × 20 g WP every 3 h
8 × 10 g WP every 1.5 h
Muscle Protein Synthesis
Undertook
resistance exercise
followed by
consuming 80 g
whey protein during
a 12 hour recovery
“20 g of whey protein consumed every 3 h was
superior to either PULSE or BOLUS feeding patterns
for stimulating MPS throughout the day”
(Areta et al 2013)
chi.ac.uk | #chiuni |
Timing
chi.ac.uk | #chiuni |
Leucine Trigger
2.5-3.0 g
leucine
Theory
Leucine ‘trigger’ point needs to
be reached to ‘activate’ protein
synthesis.
Some good evidence to support
/ refute this.
Tang et al. (2009)
Review summary;
“ingestion of leucine in
amounts greater than
that found in a saturating
dose of high quality
protein (e.g. 20–25 g
whey protein containing
2.5-3.0 g leucine) , is
unlikely to further
stimulate an increase in
the magnitude or
duration of MPS”
(ChurchwoodVenne et al. 2012)
chi.ac.uk | #chiuni |
Practical Protein Feeding Recommendations?
Training
Session
1000 - 1130
Nutrient/Fluid
Depletion &
Tissue Damage
1130
Recovery
1230
1530
1800
2200
Zzzz
0900
What are you going to feed
for 24 h post exercise?
chi.ac.uk | #chiuni |
Practical Protein Feeding Recommendations?
Training
Session
Nutrient/Fluid
Depletion &
Tissue Damage
1000 - 1130
1130
Recovery
1230
1530
•
Provide protein source as soon as is practically possibly after exercise
•
Make sure protein is high in essential AA – particularly leucine (~ 3 g)
•
Try to provide ~ 20-40g of protein every 2-3 hours after exercise
•
Consume large bolus protein (~35 g) just before bed
•
Amount and source of protein and other nutrients will depend on individual athlete.
1800
2200
Zzzz
0900
chi.ac.uk | #chiuni |
Co-ingestion of Other Nutrients
1 hour after intense leg-resistance exercise
Carbohydrate (CHO)
Amino Acids (AA)
Mixture (MIX)
Muscle Protein
Synthesis
Adjusted according to body weight, based on 35 g CHO and 6 g PRO per 70 kg subject.
Carbohydrate ingestion
elevates plasma insulin
concentrations - reducing
PRO degradation
(Miller et al., 2003)
chi.ac.uk | #chiuni |
Chocolate Milk
“Conclusions: Ingestion of Chocolate Milk following resistance exercise results in
better strength development in adolescent athletes in field based trials.
chi.ac.uk | #chiuni |
Protein & Resistance Training
Vieillevoye et al., 2010
29 young males
2 x Strength Training Session for 12 weeks:
• PLA (n = 14) - 30 g of saccharose (sweetner)
• EAA (n = 15) 15 g of EAA + 15 g saccharose
200 ml supp + water with breakfast & dinner
Muscle Strength Outcome
• Significant increases observed in both groups for the average concentric strength (leg press,
calf press, high lift and leg curl)
• No significant difference between groups
chi.ac.uk | #chiuni |
Recovery of Force Producing Capability
10 participants 2 h load carriage (25 kg, 0 %, 6.5 km·h-1)
1. Placebo (flavoured water)
[PLA]
2. Carbohydrate (32 g Glucose)
[CHO]
3. Whey Protein (C3 g P 36 g, F3 g)
[PRO]
(Blacker et al., 2010)
chi.ac.uk | #chiuni |
Reduce Illness and Injury
US Marine Recruits During 54 day Basic Training Course
Immediately after arduous physical exercise recruits consumed either:
1. Placebo (n=128) [C 0 g, P 0 g, F 0 g]
2. CHO & FAT Supplement (n=129) [C 8 g, P 0 g, F 3 g]
3. CHO & FAT & PRO Supplement (n=130) [C 8 g, P 10 g, F 3 g]
Number of Med Centre Visits (n)
Placebo
CHO & FAT
CHO & FAT & PRO
Bacterial/Viral
91
127
78†
Musculoskeletal
57
35
29*
Heat Exhaustion
5
7
1*
153
169
108†*
Total
† Diff CHO & FAT vs. CHO & FAT & PRO,
* Difference PLA vs. CHO & FAT & PRO
chi.ac.uk | #chiuni |
(Flakoll et al. 2004)
• Excessive protein intake (more than 3 g·kg b.w.–1·day–1)
 Possible kidney damage, increased blood lipoprotein levels (associated
with arteriosclerosis)
 Now believed to be overestimated.
 Recommended intakes for athletes not harmful (up to ~2 g·kg b.w.–1 ·day–1)
Possible
Adverse
Effects
(Jeukendrup & Gleeson,2011)
• Necessary reduction of carbohydrate (or fat) intake if energy levels
are maintained.
 Probably more important for endurance athletes (glycogen depletion)
 Miss out on important nutrients (vitamins, minerals etc.)
(Jeukendrup & Gleeson,2011)
• Contamination Risk??
 15-25% of supplements inadvertently contaminated with prohibited
substances (= failure of drug tests)
(Judkins & Prock,2013)
chi.ac.uk | #chiuni |
Key Points
 PRO is comprised of AA (8 essential & 20 non-essential)
 PRO RDA 0.8-1.0 g.kg-1bw·d-1 (1.5-2.0 for athletes)
 PRO sources include dairy, meat, soy & nuts (+ supplements)
 PRO provides very little energy during exercise, mostly used in long duration exercise or when energy availability is low.
 PRO intake is most important during recovery from exercise
 Must be present for positive protein balance (synthesis can occur without PRO ingestion but breakdown is greater so net effect in –ve balance
without ingestion)
 Timing appears critical - best to consume small amounts before, during and regular intervals after
 Enhances resistance training gains and recovery potentially reducing injury incidence.
 Chronic high PRO intake may cause dehydration (but aids acute hydration) and unlikely to cause adverse health effects.
chi.ac.uk | #chiuni |
Reading……..
Jeukendrup, A. E., & Gleeson, M. (2010). Sport Nutrition: An Introduction to
Energy Production and Performance (Second Edition ed.). Champaign, Illinois:
Human Kinetics. (Section 8 – Protein and Amino Acids pp 179-192)
chi.ac.uk | #chiuni |
References
Braun, H. Currell, K. & Stear, S. J. (2011). Supplements and ergogenic aids. In Sport and Exercise Nutrition
(The Nutrition Society Textbook) (edited by Lanham-New, S. A., Stear, S. J., Shirreffs, S. M., & Collins, A. L.), pp.
Collins, A. L.), pp. 89-119. Chichester, West Sussex: Wiley-Blackwell.
Burke, L. (2007). Practical Sports Nutrition. Champaign, Illinois: Human Kinetics.
Elliot, T. A., Cree, M. G., Sanford, A. P., Wolfe, R. R., & Tipton, K. D. (2006). Milk ingestion stimulates net
muscle protein synthesis following resistance exercise. Medicine and Science in Sports and Exercise, 38(4),
667-674.
Ivy, J. L., Res, P. T., Sprague, R. C., & Widzer, M. O. (2003). Effect of a carbohydrate-protein supplement on
endurance performance during exercise of varying intensity. International Journal of Sports Nutrition and
Exercise Metabolism, 13(3), 382-395.
James, L. J., Evans, G. H., Madin, J., Scott, D., Stepney, M., Harris, R., et al. (2013). Effect of varying the
concentrations of carbohydrate and milk protein in rehydration solutions ingested after exercise in the
heat. The British journal of nutrition, 1-7.
Jeukendrup, A. E., & Gleeson, M. (2010). Sport Nutrition: An Introduction to Energy Production and
Performance (Second Edition ed.). Champaign, Illinois: Human Kinetics.
Judkins, C., & Prock, P. (2012). Supplements and inadvertent doping - how big is the risk to athletes.
Medicine and sport science, 59, 143-152.
.
chi.ac.uk | #chiuni |
References
Lemon, P.W.R. (1998). Effects of exercise on dietary protein requirements. International Journal of Sports
Nutrition, 8, 426-447
Lemon P. W. R. (2011). Protein and amino acids. In Sport and Exercise Nutrition (The Nutrition Society
Textbook) (edited by Lanham-New, S. A., Stear, S. J., Shirreffs, S. M., & Collins, A. L.), pp. 41-50. Chichester,
Chichester, West Sussex: Wiley-Blackwell.
McArdle, W. D., Katch, F. I., & Katch, V. L. (2009). Exercise Physiology: Nutrition, Energy and Human
Performance (7th revised International ed edition ed.). Baltimore, MD: Lippincott Williams and Wilkins.
Miller, S. L., Tipton, K. D., Chinkes, D. L., Wolf, S. E., & Wolfe, R. R. (2003). Independent and combined effects
of amino acids and glucose after resistance exercise. Medicine and Science in Sports and Exercise, 35(3),
449-455.
Newsholme, E.A., I.N. Acworth, and E. Blomstrand. 1987. Amino acids, brain neurotransmitters and a
functional link between muscle and brain that is important in sustained exercise. In Advances in
myochemistry, ed. G. Benzi, 127–147. London: John Libby Eurotext.
Rasmussen, B. B., Tipton, K. D., Miller, S. L., Wolf, S. E., & Wolfe, R. R. (2000). An oral essential amino acidcarbohydrate supplement enhances muscle protein anabolism after resistance exercise. Journal of Applied
Physiology, 88(2), 386-392.
chi.ac.uk | #chiuni |
References
Tang, J.E., D. R. Moore, G. W. Kujbida, M. A. Tarnopolsky, and S. M. Phillips (2009). 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. Appl. Physiol. 107: 987-992.
Tipton, K. D., Ferrando, A. A., Phillips, S. M., Doyle, D., Jr., & Wolfe, R. R. (1999). Postexercise net protein
synthesis in human muscle from orally administered amino acids. The American journal of physiology, 276(4
Pt 1), E628-634.
Tipton, K. D., Rasmussen, B. B., Miller, S. L., Wolf, S. E., Owens-Stovall, S. K., Petrini, B. E., et al. (2001). Timing
of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. American
Journal of Physiology. Endocrinology and Metabolism, 281(2), E197-206.
Vieillevoye, S., Poortmans, J. R., Duchateau, J., & Carpentier, A. (2010). Effects of a combined essential
amino acids/carbohydrate supplementation on muscle mass, architecture and maximal strength following
heavy-load training. European Journal of Applied Physiology, 110(3), 479-488.
van Essen, M., & Gibala, M. J. (2006). Failure of protein to improve time trial performance when added to a
sports drink. Medicine and Science in Sports and Exercise, 38(8), 1476-1483.
Zawadzki, K. M., Yaspelkis, B. B., 3rd, & Ivy, J. L. (1992). Carbohydrate-protein complex increases the rate of
muscle glycogen storage after exercise. Journal of Applied Physiology, 72(5), 1854-1859.
chi.ac.uk | #chiuni |