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Developed by: Fabio Comana, MA., MS. NASM CPT, CES & PES; NSCA CSCS; ACSM EP-C; ACE CPT & HC; CISSN
Protein Supplementation Risk v. Reward
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 MPB
Protein Ingestion
Protein Ingestion
Protein Ingestion
MPS-to-MPB Ratio negatively influenced by: • 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
Introduction …
* 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 (Poortmans, et al., 2000; Campbell, et al., 2007; Martin, et
al., 2005).
Endurance Athlete * Resistance Athlete Recommended 1.2 - 1.4g / kg BW 1.4 - 2.0g / kg BW Upper Tolerance **/*** 2.0g / Kg BW
Dose 84.1 Kg 65.9 Kg Endurance Athlete 101 - 118g 79 - 92g
Resistance-trained Athlete 118 - 168g 92 - 119g Your own numbers?? ______ g
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:
Recommendations …
Protein Intakes – Quantity
Protein Powders – Supplement (FDA) or Complement and Convenience (CC)? • 84.1 Kg = 118-168g per day (using ~140g as an example):
Food Source Pro (g) Kcal Food Source Pro (g) Kcal Dairy – skim (2 x 8 oz.) 16 180 Dairy – skim (2 x 8 oz.) 16 180
Chicken breast (2 x 3oz.) 48 350 Chicken breast (1 x 3oz.) 24 175
Fish (salmon) (1 x 3oz.) 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
Total: 142g 2,000* Total: 142g 1,390*
* 610 kcal / day = 28.9 Kg (63.6 lbs.) per year (assuming no protein undulation).
Recommendations …
Essential Amino Acid (EAA) RDA
Isoleucine (BCAA) 10 mg/kg of BW
Valine (BCAA) 10 mg/kg of BW
Leucine (BCAA) 14 mg/kg of BW
Methionine – sum total +cysteine 13 mg/kg of BW
Tryptophan 3.5 mg/kg of BW
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
BCAA = Branched Chain Amino Acids = 30 – 35% of muscle tissue.
Protein Quality (PQ)
PQ assessed via essential amino acid composition of food (aligned with body’s needs) + efficiency of digestion and assimilation into body.
Histamine precursor - allergic reactions; hemoglobin production
Growth; builds Glycine/Serine - needed for collagen.
Muscle synthesis/recovery; blood sugar regulation.
Fatty acid oxidation; Ca absorption; Enzyme/antibody/hormone production
Muscle metabolism/tissue repair – liver support for gallbladder issues.
Sulfur production – metabolism; antioxidant roles
AD hormones precursor; brain/CNS fxn; mood/depression – dopamine, NE
Brain: Serotonin precursor – moods/sleep.
Muscle synthesis/recovery; blood sugar regulation.
Proteins …
AA (g per 25g Protein)
Whey Milk (skim) Egg White
Egg Fish (Salmon)
Beef Pea Chicken
Leucine – BCAA 2.56 2.45 2.09 2.13 2.10 2.06 2.61 2.01
Isoleucine – BCAA 1.67 1.52 1.50 1.36 1.19 1.18 1.18 1.20
Valine – BCAA 1.42 1.68 1.58 1.53 1.33 1.29 1.24 1.30
Total: 5.65 5.64 5.09 5.02 6.62 4.54 5.02 4.50
Histidine – EAA 0.42 0.68 0.56 0.59 0.76 0.83 0.60 0.84
Lysine – EAA 2.40 1.99 1.69 1.80 2.37 2.20 2.04 1.93
Methionine – EAA 0.55 0.63 0.85 0.77 0.81 0.68 0.25 0.60
Phenylalanine – EAA 0.76 1.21 1.45 1.34 1.01 1.03 1.30 1.03
Threonine – EAA 1.72 1.13 1.13 1.19 1.13 1.04 0.86 1.10
Tryptophan – EAA 0.50 0.36 0.31 0.31 0.29 0.17 0.22 0.38
Tyrosine – EAA (made from Phe)
0.74 1.21 0.97 1.03 .87 0.83 0.90 0.64
Total: 12.72 12.84 12.15 12.04 11.86 11.30 11.19 11.02
Protein Quantity and Quality
Proteins …
AA (g per 25g Protein)
Soy Brown Rice
Potato Quinoa Chia Amaranth Hemp
Leucine – BCAA 2.03 2.07 1.54 1.50 0.80 1.52 0.81
Isoleucine – BCAA 1.21 1.06 1.06 0.90 1.04 1.01 0.67
Valine – BCAA 1.29 1.47 0.81 1.13 1.32 1.18 0.59
Total: 4.51 4.60 3.41 3.53 3.17 3.71 2.08
Histidine – EAA 0.65 0.64 0.60 0.60 0.70 0.67 0.351
Lysine – EAA 1.55 0.96 1.50 1.41 1.18 1.13 0.46
Methionine – EAA 0.33 0.57 0.39 0.50 0.68 0.39 0.30
Phenylalanine – EAA 1.30 1.29 1.14 1.03 1.20 0.94 0.55
Threonine – EAA 0.93 0.92 1.02 0.89 0.91 0.97 0.49
Tryptophan – EAA 0.41 0.32 0.42 0.33 0.33 0.31 0.17
Tyrosine – EAA (made from Phe)
0.93 0.94 0.81 0.70 0.86 0.57 0.37
Total: 10.50 10.23 9.31 8.98 8.94 8.84 4.76
Protein Quantity and Quality
Proteins …
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.
25g Whey 25g Soy 25 g Rice 6.25 g Whey + 5 g Leu
48 g Rice 50 g Soy
Intracellular Leucine Levels Following Protein Consumption in Young, Resistance-trained Subjects*
Leucine Threshold
Optimal
Suboptimal
* Threshold varies with age and activity levels
• 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).
Proteins …
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
Proteins …
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
1.00 1.00 1.00 0.96
0.70
0.48
1.22 1.24
1.08 1.00
0.64
0.44
0.00
0.20
0.40
0.60
0.80
1.00
1.20
1.40
Milk Protein Concentrate
Whey Protein Isolate
Whey Protein Concentrate
Soy Protein Isolate Pea Protein Concentrate
Wheat
Protein PDCAAS v. DIAAS Scores
PDCAAS DIAAS
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
• 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).
Proteins …
Essential Amino Acids
• Animal-based proteins – generally have better AA profiles (ratios) v. vegetable based proteins (e.g., 4-to-1 Leu-to-Trp ratios). o Compare on nutrients. o Compare on kcal.
Egg (1 large)
Quinoa (½ cup)
Hemp (20g protein)
EAA 3.5g 3.5g 2.9g LAA None Tryptophan
Methionine Tryptophan
Histidine, Lysine, Isoleucine Relatively inexpensive High in glutamine (recovery)
Kcal 60-75 kcal 315 kcal 100 kcal (powder)
Proteins …
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
Proteins …
Protein Types and Times
Good Protein Sources
• Milk = combination of casein and whey: • Casein = ~ 70-80% of protein in cow’s milk. • Whey = ~ 20% of protein in cow’s milk - translucent-white liquid left
when milk coagulates. o When dried (concentrated) = forms good quality protein.
Casein Whey
Forms gel (clot) in stomach – slows gastric emptying.
Rapid gastric emptying – quick assimilation into body.
Provides sustained (slow) release of amino acids into
blood – can last several hours.
Good source of BCAAs & glutamine. • Leucine – important for initiating transcription
pathways - accelerates recovery / adaptation. • Glutamine – helps immune system recovery.
Good source of BCAAs and glutamine
Good source of cysteine – helps make glutathione. • Glutathione: powerful antioxidant against free
radical damage & toxins. • Whey can increase cellular glutathione levels.
Proteins …
Component Whey Powder Whey Concentrate Whey Isolate Food additive Removal of water, some
lactose, ash & mineral. Further removal of lactose & fat –
fastest GE / assimilation. More expensive.
Greater processing = some protein denaturation.
Protein % 11-14.5% 25-89% > 90%
Lactose % 63-75% 10-55% < 1%
Milk Fat % 1-1.5% 2-10% < 1%
• Whey Isolate Hydrolysate: o Pre-digested, resists further breakdown in stomach (pepsin) = improved
di-/tri-peptide uptake and faster GE /assimilation. o Little more expensive than whey isolates.
Comparing Casein vs. Whey
• 1st 3-hours – whey increases protein synthesis rates 119% v. casein. • 7-hours post exercise – higher Leu balance from casein (yet, whey has 24.7%
more Leu than casein) – slow delivery.
Proteins …
• Other Proteins: o Egg-based (albumin)
§ Very good protein source. § Slightly more expensive than milk-based; more salty. § Not as soluble as whey isolates.
• Vegetable Protein (Soy): o Textured vegetable protein (TVP) – derived from soy (meat alternative). o Generally contain some phytochemicals (e.g., isoflavones) – estrogen
effects and health? o Contains fiber – possible lipid-lowering benefits?
Component Soy Flour Soy Concentrate Soy Isolate Protein Composition 50% 70% 90% Comments Least refined Defatted soybeans
High digestibility Most refined
No fiber
o Vegetable / nut-based (e.g., rice, almond) § Generally inferior in protein quality. § Certainly exhibit inferior absorbability.
Proteins …
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 between plant 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
Proteins …
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.
Pre-Exercise Post-exercise No Protein Ingested
Muscle Protein Synthesis Rates
Elevated MPS Rates
6g EAA v. 20g whey v. whole foods equivalent? • Whole protein food sources not as
effective + large kcal quantities. 6g EAA + 35 g CHO v. no CHO – same? • Potentiates insulin effect on amino acid
uptake and protein synthesis.
Proteins …
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
Protein Timing and Dosing During Exercise
• Range = 3½ - 6g/serving ingesting 2-4 servings/hour = ~7-25g/hour.
Central Fatigue Theory:
During Exercise = Fats in Blood
Mobilized Fats Bound to Albumin
At Rest = Balance – Amino Acids Levels in Blood and Uptake into Cells (e.g., Muscle)
Muscle Cells don’t Care for Tryptophan
Tryptophan Bound to Albumin
Reduces Amount Crossing BBB
More Free Tryptophan in Blood
More Crosses BBB Serotonin and Melatonin
More BCAA Uptake into Cells
Proteins …
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 maximally stimulated MPS in younger adults v.
0.4g/Kg BW in older adults (> 65 years of age). o LT must be reached (1.7 - 2.4g minimum)
Protein Timing and Dosing After Exercise
End-exercise
1-hour 2-hour 3-hour 4-hour 5-hour
Post-exercise Protein Synthesis Rates by Dose
5g 10g 20g 30g 40g
20g of fast protein (younger) consumed within 30-min increases rates over 10g, but no significant increases > 20g in most subjects.
Proteins …
Protein Sequencing
Pre-Workout
Post-workout
AM
3-4+ hours later
Later evening
Add to Total Intake
If applicable – reduce catabolic state (reduce cortisol) – faster proteins are ideal (5-10g).
6g EAA or up to 20g whey isolate (fast protein).
Up to 20g whey isolate (fast protein) to maximize MPS.
Reduce MPB that follows MPS ‘window’ (catabolic state = 10-15g protein – any good protein.
≥ 10g slow protein (reduce early morning cortisol effects).
During Workout 7-25g BCAA (protein) / hour.*
Meet total daily protein needs, but build around 6 key sequences (meals and/or protein complements.
* Supporting research is mixed on this benefit.
Proteins …
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: ____ g Meal/snack allocation ____ g
Proteins …
Name: Fabio Comana, MA., MS.
Credentials: NASM CPT, CES & PES; ACE CPT & HC; NSCA CSCS; ACSM EP-C; CISSN.
Email: [email protected]
Thank You..!! For Your Commitment to Excellence
Questions .. ??
