Protein Supplementation – Risk v. Reward
Developed by:
Fabio Comana, MA., MS..NASM CPT, CES & PES; NSCA CSCS; ACSM EP-C; ACE CPT & HC; CISSN.
Faculty Instructor – NASM, SDSU and UCSD.
Trends
Protein Interest
Growth and Sales
The Market
• Mainstream retailers flocking to protein (bedrock of sports nutrition) –
movement from niche-markets (e.g., gyms, supplement stores) to mass-market
outlets (retailers even investing in private-label varieties).
• Milk-based #1; soy = limited reach; pea/rice/hemp emerging as plant-based
leaders.
US Consumer Health
(2014) - $206 Billion
Vitamins & Dietary Supplements
(2014) - $84 Billion
Protein Supplements
(2014) - $2 Billion
Sports Nutrition
(2014) - $9 Billion
Weight Management
(2014) - $14 Billion
Protein Products
(2014) - $7 Billion
•
•
•
•
Other
Meal Replacements
(2014) - $7 Billion
Powder – $5.6 billion.
Bars – $837 million.
RTD – $766 million.
Other (smoothies) – $75 million.
The Market
• Protein use no longer dominated by ‘core user’ – movement from body builder
/ athlete to fitness enthusiast and health seeker.
• Evolving fitness trends driving more consumers to supplements – more
competitive-type events; shorter, more-vigorous exercise workouts.
• Growing research connecting protein to health and aging – protein’s halo
effect is widening its consumer base.
10 protein-packed lunches to help you burn more calories – Women’s Health.
Looking to tone up, lose weight or just improve your diet? It's time to make protein your new best friend. – Cosmopolitan.
Double up your protein to lose weight while maintaining muscle – Shape.
Target Audience
Him
Muscle mass
Recovery (resistance)
Bone and overall health
Functionality
Her
Lean muscle maintenance
Metabolism – weight loss (satiety)
Skin/hair/bone (collagen) + overall health
Anti-aging – functionality
Highlighting lesser known benefits justifies pricing
New Areas of Protein Focus
Protein and Muscle Loss with Aging (Sarcopenia):
• Aging = lower sensitivity to stimulating effects of protein in diet.
• 20g in younger adults equivalent to 35 – 40g in older adults (> 65 years) for
muscle protein synthesis.
o Should daily protein RDA be increased from 0.8g/Kg BW (0.3g/lb.) to 1.0 –
1.5g/Kg (0.45 – 0.68g/lb.)?
Protein and Weight Loss:
• Diet, and Diet + Cardio = losses in LBM (22 – 31%) – ‘skinny fat.’
• Higher protein consumption > 1.25g/Kg BW (0.57g/lb.) = minimal LBM losses
v. traditional 0.8g/Kg (0.36g/lb.)
• Milk-based protein = less LBM lost v. vegetable protein diets (higher BCAALeu levels)
• Higher protein diets also promote greater satiety = lowered caloric intake.
Health, Aesthetics and Aging:
• Preserve LBM and functionality = reduced morbidity.
• Collagen and skin compliance/hair sheen.
Muscle Protein Synthesis (MPS) v. Muscle
Protein Breakdown (MPB)
MPS
MPB
MPS v. MPB
Skeletal Muscle:
• By 4th decade of life (early 30s) – decline of 0.8% / year (female can lose 23%
of LBM between 30 – 70 years of age).
• Consequence examples: – loss of metabolism, activity – chronic diseases.
Throughout Day:
• Protein intake = short-term MPS due to hyperaminoacidemia + hyperinsulinemia
(inhibits MPB) = positive nitrogen balance.
• Few hours later – MPS decreases, MPB increases = negative nitrogen balance
until the subsequent meal is ingested.
MPS-to-MPB Ratio negatively
MPS
influenced by:
MPB
Protein
Ingestion
Protein
Ingestion
Protein
Ingestion
• Acute resistance training
(reversed if protein consumed
before/after).
• Caloric deficit – attenuated with
higher protein intakes.
• Low/poor protein intakes.
• Aging – attenuated with higher
protein intakes
MPS v. MPB
Leucine Threshold (LT):
• For MPS to occur, intracellular levels of muscle leucine (Leu) must reach
certain concentrations – LT influencers:
o Lowered with resistance training.
o Elevated with aging and inactivity.
• LT varies (no true LT established), but 1.7 – 2.4g (minimum level) to 4g of Leu
can maximally stimulate MPS.
Intracellular Leucine Levels Following Protein
Consumption in Young, Resistance-trained Subjects*
• 20g of whey isolate = 1.8 – 2.4g
Leu
• 6g BCAA mix (2:1:1) ratio = 3g
Leu, but all EAAs needed for
MPS (stand-alone BCAA not ideal).
Optimal
Leucine
Threshold
Suboptimal
25g Whey
25g Soy
25 g Rice
6.25 g Whey + 5
g Leu
* Threshold varies with age and activity levels
48 g Rice
50 g Soy
Protein Quantity and Quality
RDA and
DIAAS
Protein
Sources
Adult Protein RDA
Protein RDA
Male (195.5 lbs or 88.9 Kg)
Female (166.2 lbs or 75.5 Kg)
0.8g / Kg BW
(0.36g / lb. BW)
70.4g / day
60.4g / day
Current Intakes
0.94 – 1.15g / Kg BW
0.94g/ Kg BW
0.43 – 0.52g / lb. (19 – 44% > RDA)
0.43g / lb. BW (18 – 19% > RDA)
Calculate your own protein RDA
Do athletes/athletic individuals need more protein?
• Research supports greater intakes in both endurance- and resistance-trained
individuals.
o Increased protein in energy pathways: 5 – 10% (to 15%) of total kcal v.
~ 1 – 5% in healthy adults.
o Increased quantities needed to synthesize muscle tissue.
o Data inconclusive with healthy, recreationally exercising adults.
2009/2010 Position Statements – Quantity
•
Academy of Nutrition and Dietetics, Joint Dietitians of Canada and American College
of Sports Medicine / National Strength and Conditioning Association:
Recommended
Upper Tolerance **/***
Endurance Athlete *
Resistance Athlete
1.2 – 1.4g / kg BW
(0.55 – 0.64g / lb. BW)
1.4 – 2.0g / kg BW
(0.64 – 0.91g / lb.)
2.0g / Kg BW or 0.91g / lb. BW
* Sport-specific training or > 10 hours of vigorous weekly exercise.
** Belief that excesses cannot be utilized by body – converted to glucose or fats. May also be harmful.
*** Some researchers support up to 2.8 g / Kg BW or 1.27 g / lb. BW (Poortmans, et al., 2000; Campbell, et
al., 2007; Martin, et al., 2005).
Dose
185 lbs. (84.1 Kg)
145 lbs. (65.9 Kg)
Endurance Athlete
101 – 118g
79 – 92g
Resistance-trained Athlete
118 – 151g
92 – 119g
Upper Tolerance
168g
131g
Your own numbers??
______ g
Protein Intakes – Quantity
Protein Powders – Supplement (FDA) or Complement and Convenience (CC)?
• 185 lbs. (84.1 Kg) = 118 – 151g per day (using ~140g as an example):
Food Source
Pro (g)
Kcal
Dairy – skim (2 x 8 oz.)
16
180
Chicken breast (2 x 3oz.)
48
Fish (salmon) (1 x 3oz.)
Pro (g)
Kcal
Dairy – skim (2 x 8 oz.)
16
180
350
Chicken breast (1 x 3oz.)
24
175
20
200
Fish (salmon) (1 x 3oz.)
20
200
Quinoa (1 cup)
22
640
Quinoa (½ cup)
11
320
Lentils – boiled (1 cup)
18
230
Grains (2 servings)
6
160
Grains (4 servings)
12
320
Vegetables – raw (2 cups)
6
80
Vegetables – raw (2 cups)
6
80
Good Protein Powder
59
275
142g
2,000*
142g
1,390*
Total:
Food Source
* 610 kcal / day = 63.6 lbs. per year (assuming no protein undulation).
Total:
High Protein Diets – Concerns above Recommendations?
Non-active individuals.
• Compromised renal and hepatic function – amino acid breakdown.
• Dehydration – flush out excess urea.
Animal-based Protein (85% of US Diet)
Vegetable-based Protein (15% of US Diet)
• Generally better absorbed (95 – 97%)
• Less efficient absorption (50 – 85%)
• Better essential amino acid profiles.
• Generally inferior essential amino acid
profiles.
• Higher acidity
• Buffering blood acidity with calcium –
losses?
• Lower acidity
• Enhanced calcium absorption.
• Poor calcium absorption.
• Less blood acidity – less calcium loss.
Protein Quality (PQ)
PQ assessed via essential amino acid composition of food (aligned with body’s
needs) + efficiency of digestion and assimilation into body.
Essential Amino Acid (EAA)
RDA
Isoleucine (BCAA)
10 mg/kg of BW
Muscle synthesis/recovery; blood sugar
regulation.
Valine (BCAA)
10 mg/kg of BW
Muscle metabolism/tissue repair – liver
support for gallbladder issues.
Leucine (BCAA)
14 mg/kg of BW
Methionine – sum total +cysteine
13 mg/kg of BW
Tryptophan
3.5 mg/kg of BW
Muscle synthesis/recovery; blood sugar
regulation.
Sulfur production – metabolism;
antioxidant roles
Brain: Serotonin precursor –
moods/sleep.
Lysine
12 mg/kg of BW
Phenylalanine – sum total + tyrosine
14 mg/kg of BW
Threonine
7 mg/kg of BW
Histidine *
8 – 12 mg/kg of BW
Fatty acid oxidation; Ca absorption;
Enzyme/antibody/hormone production
AD hormones precursor; brain/CNS
fxn; mood/depression – dopamine, NE
Growth; builds Glycine/Serine - needed
for collagen.
Histamine precursor - allergic reactions;
hemoglobin production
BCAA = Branched Chain Amino Acids = 30 – 35% of muscle tissue.
Protein Quality
2014 – UN Food and Agriculture Organization (FAO) endorsed latest method for
assessing quality:
• Digestible Indispensable Amino Acid Score (DIAAS) – more accurate than
PDCAAS (protein digestibility corrected amino acid score (1990).
PDCAAS
DIAAS
Measures remaining protein in fecal matter but
this includes digestive secretions, mucus and
intestinal bacteria.
Samples protein in ileum which represents only
protein in the food
Examines digestion of crude protein
Examines digestion of individual AAs
Scores truncated to max of 1.0 – undervalues
protein quality (important with small intakes)
Has no limitation to ranking protein quality
1.40
1.24
1.22
Protein PDCAAS v. DIAAS Scores
1.20
1.00
1.00
1.00
1.08
1.00
0.96
1.00
0.80
PDCAAS
0.70
DIAAS
0.64
0.60
0.48
0.44
0.40
0.20
0.00
Milk Protein
Concentrate
Whey Protein
Isolate
Whey Protein
Concentrate
Soy Protein Isolate
Pea Protein
Concentrate
Wheat
Comparing
Protein
Quality
Protein Quality
AA
(g/100g Protein)
Whey
Milk (skim)
Egg
White
Pea
Egg
Soy
Fish
(Salmon)
Brown
Rice
Leucine – BCAA
10.23
9.80
8.37
10.42
8.53
8.11
8.40
8.29
Isoleucine – BCAA
6.67
6.06
6.00
4.70
5.43
4.84
4.76
4.24
Valine – BCAA
5.68
6.71
6.31
4.96
6.10
5.07
5.32
5.88
22.58
22.57
20.36
20.08
20.06
18.02
18.48
18.41
Histidine – EAA
1.67
2.70
2.23
2.41
2.34
2.60
3.04
2.55
Lysine – EAA
9.59
7.94
6.74
8.17
7.19
6.20
9.48
3.82
Methionine – EAA
2.21
2.53
3.40
0.98
3.09
1.30
3.24
2.26
Phenylalanine – EAA
3.03
4.85
5.80
5.21
5.35
5.19
4.03
5.17
Threonine – EAA
6.87
4.52
4.51
3.43
4.77
3.72
4.52
3.67
Tryptophan – EAA
1.98
1.42
1.23
0.86
1.25
1.24
1.16
1.27
Tyrosine – EAA
(made from Phe)
2.97
4.85
3.86
3.61
4.10
3.72
3.49
3.75
50.88
51.38
48.58
44.75
48.15
41.99
47.44
40.90
Kcal/100g Protein (F)
500
1,012
486
1,512
1,071
1,042
950
4,250
Kcal/100g Protein (P)
500
500
500
500
500
500
NA
546
Total:
Total:
•
•
Pea – poor DIAAS (0.64 v. soy at 1.00 and whey at 1.24).
Soy – used for splanchnic (abdominal) activity, urea synthesis and for oxidation (energy production).
Protein Quality
AA
(g/100g Protein)
Beef
Chicken
Amaranth
Quinoa
Potato
Chia
Hemp
Leucine – BCAA
8.25
8.02
6.08
6.00
6.16
3.20
3.25
Isoleucine – BCAA
4.72
4.80
4.03
3.61
4.23
4.17
2.69
Valine – BCAA
5.17
5.17
4.70
4.51
3.25
5.30
2.36
18.14
17.99
14.81
14.12
13.64
12.67
8.30
Histidine – EAA
3.31
3.37
2.69
2.40
2.40
2.80
1.41
Lysine – EAA
8.79
7.72
5.17
5.62
5.99
4.71
1.82
Methionine – EAA
2.70
2.40
1.57
2.01
1.56
2.72
1.19
Phenylalanine – EAA
4.11
4.12
3.75
4.10
4.57
4.80
2.19
Threonine – EAA
4.15
4.42
3.86
3.51
4.06
3.63
1.97
Tryptophan – EAA
0.68
1.50
1.25
1.33
1.67
1.30
0.68
Tyrosine – EAA
(made from Phe)
3.31
2.55
2.28
2.81
3.25
3.41
1.48
Total:
45.19
44.07
35.38
35.93
37.24
35.77
19.04
Kcal/100g Protein (F)
1,071
786
2,885
2,865
4,389
3,425
1,621
Kcal/100g Protein (P)
NA
NA
NA
NA
NA
500
733
Total:
Protein Quality
Whey stimulates MPS better than any other protein form:
Whey
Casein
Soy*
Hydrolyzed
Collagen
Complete Protein (as all EAA)
Yes
Yes
Yes
Yes
Protein Quality
Very Good
Very Good
Good
Poor
Digestibility
Fast
Slow
Fast
Semi-fast
Leu (per 25g protein)
3.0
2.3
1.3
0.8
BCAA (per 25g protein)
5.6
4.9
3.4
1.4
EAA (per 25g protein)
12.4
11.0
9.0
3.8
Egg (large)
Quinoa (½ cup)
Spirulina (seaweed) 1oz.
Hemp Powder
EAA
3.5g
3.9g
7.3g (dry)
3.2g
Kcal
75 kcal
320 kcal
80 kcal
80 kcal
Low
EAA
None
BCAAs, lysine,
methionine, threonine
Lysine, methionine
histidine
All EAAs
Pros
Complete
Inexpensive
Well absorbed, expensive
High in glutamine
Protein Quality
Almond Milk (Plain)
Diary Milk
Protein / 8 oz.
1g (unless fortified – 3g)
8 – 9g
Protein Quality /
Absorbability
Poor
(high tyrosine = migraines, Graves disease)
Good
Essential Nutrients
Fortified with synthetic Ca*, Vitamin A/D/E
Good sources of Ca, Vitamin D and Potassium
Total Fat / 8 oz.
2.5g
0 – 8g (skim – whole)
Saturated Fat / 8 oz.
0mg
0 – 5g (skim – whole)
Cholesterol / 8 oz.
0mg
0 – 35mg (skim – whole)
Carbohydrate
7g – sucrose/fructose (cane sugar)
12g – lactose (lactose intolerance v. free)
Calories / 8 oz.
30+ kcal (more if sweetened / fortified)
80 – 150 kcal
Sodium / Potassium
150mg / 35 – 180mg
120mg / 390mg
Additives
(thickening agents /
stabilizers)
Carrageenan: (red algae/ seaweed)
• Colonic cancer, gas/diarrhea, slow
blood clotting.
Soy lecithin – isoflavones (e.g., equol)
• IBS (large dosages)
Synthetic Ca* – heart attacks
Vitamin A & D added to 0 – 2% milkfats.
Hormones/ antibiotics:
• Injected for growth (rBHG aka rBST)
• Injected for immunity (affect on humans?)
• Natural (estrogen during pregnancy –
absent in skim milk).
• Cow’s today are milked frequently (300+ times/year) = higher probability of pregnancy =
higher estrogen levels in milk (dairy accounts for 60 – 80% of estrogens consumed (e.g.,
estrone sulfate in pregnant cows). Natural estrogens = greater risk for cancer (e.g., breast,
prostate) v. estrogen-like compound in pesticides.
Protein Timing and Dosing
Timing
Dosing
Protein Timing and Dosing
How much protein should be consumed within one meal?
•
Many variables influence protein digestion and absorption rates:
o Protein digestibility efficiency (78 – 97 % between plants and animal
sources).
o Body size and genetics.
o Meal size and composition.
o Protein sources (casein may take up to 8-hours to digest/absorb while whey
may take 1-hour).
o Diet experience (individuals consuming higher protein intakes adapt to
digest proteins more efficiently).
Men
Women
Upper threshold = 50g
Upper threshold = 30g
Rx = 35 – 45g
Rx = 15 – 25g
Protein Timing and Dosing
Strong support for protein ingestion in 60-min preceding, not just following
exercise.
• If total daily protein intake is reduced = reduced post-exercise MPS – total
daily protein intake (overall quantity) is as important as timing around exercise.
• Whey protein (20g) = greatest post-exercise MPS over 1st 4 hours (high BCAA,
fastest protein), but larger dosages of plant-based proteins (45 – 50g) show
similar results if they reach LT.
Muscle Protein Synthesis Rates
6g EAA v. 20g whey v. whole foods
equivalent?
Elevated
MPS Rates
• Whole protein food sources not as
effective + large kcal quantities.
Pre-Exercise
Post-exercise
No Protein Ingested
6g EAA + 35 g CHO v. no CHO – same?
• Potentiates insulin effect on amino acid
uptake and protein synthesis.
Protein Timing and Dosing During Exercise
• Range = 3½ – 6g/serving ingesting 2 – 4 servings/hour = ~7 – 25g/hour.
Endurance Athlete
Resistance Athlete
Physical Performance
Possibly – lacking strong
evidence
Possible increased muscle growth
Faster recovery and less DOMS
Psychological Performance
Lower RPE and mental fatigue
No significant evidence
Central Fatigue Theory:
At Rest = Balance – Amino Acids Levels in
Blood and Uptake into Cells (e.g., Muscle)
Muscle Cells don’t Care for Tryptophan
During Exercise = Fats
in Blood
Tryptophan Bound to Albumin
Reduces Amount Crossing BBB
Mobilized Fats Bound to
Albumin
More Free Tryptophan in Blood
More BCAA Uptake into
Cells
More Crosses BBB
Serotonin and Melatonin
Protein Timing and Dosing After Exercise
MPS most active during 1st 4 hours post-exercise, then body returns back to cycling
between MPS and MPB.
• How much protein?
o Minimum of 5-10g of protein can stimulate some MPS.
o Dosing: 0.24g/Kg BW (0.11g / lb.) maximally stimulated MPS in younger
adults v. 0.4g/Kg BW (0.18g/lb.) in older adults (> 65 years of age).
o LT must be reached (1.7 – 2.4g minimum)
Post-exercise Protein Synthesis Rates by Dose
20g of fast protein (younger)
consumed within 30-min increases
rates over 10g, but no significant
increases > 20g in most subjects.
Endexercise
1-hour
2-hour
5g
3-hour
10g
20g
4-hour
30g
40g
5-hour
Protein Sequencing
Meet total daily protein needs, but build around 6 key sequences (meals and/or
protein complements.
AM
Pre-Workout
Add to Total
Intake
During Workout
Post-workout
If applicable – reduce catabolic state
(reduce cortisol) – faster proteins are ideal
(5 – 10g).
6g EAA or up to 20g whey isolate (fast
protein).
7 – 25g BCAA (protein) / hour.*
Up to 20g whey isolate (fast protein) to
maximize MPS.
3 – 4+ hours later
Reduce MPB that follows MPS ‘window’
(catabolic state = 10 – 15g protein – any
good protein.
Later evening
≥ 10g slow protein (reduce early morning
cortisol effects).
* Supporting research is mixed on this benefit.
Protein Intake Worksheet
Event
Amount
Balance
Total Daily Requirement:
____ g
Morning:
____ g
____ g
Pre-workout:
____ g
____ g
During Workout:
____ g
____ g
Immediate Recovery:
____ g
____ g
3 – 4 Hours Later:
____ g
____ g
Late Night:
____g
____ g
Remaining Balance:
Meal/snack allocation
____ g
____ g
References:
1.
2.
3.
4.
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