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PROTEINS AND EXERCISEPROTEINS AND EXERCISE

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Beans and Pul ses

Egg s

Soyb ean

Fish

Sourc es of Prot einsSourc es of Prot eins

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M ilk and M i lk Pro d uct s C hi ck en

E ne rgy Ba r s Wh ole Gr ain C e r ea ls

Sourc es of Prot einsSourc es of Prot eins

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3 ) Above levels of protein intake, when part of a

balanced, nutrient-dense diet, is not detrimental tokidney function or bone metabolism in healthy,active persons.

� There is a genuine risk in consuming insufficient

amounts of protein, especially in the context of exercise, leading to increased catabolism andimpaired recovery from exercise and also resultingin sarcopenia, associated with aging.

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4) Physically active individuals may obtain their daily protein requirements through a varied, regular diet.But supplemental protein ensures adequate andquality protein intake for athletes.

5) The superiority of one protein type over another interms of optimizing recovery and/or trainingadaptations remains to be convincinglydemonstrated.

� Milk-derived whey protein isolate, milk-derivedcasein, egg white powder, and soy protein isolateare highest quality protein sources.

� ISSN recommends that individuals engaging inexercise may use protein supplements containing both whey and casein components, as both showsimilar induction of muscle protein synthesis and

post-exercise recovery.

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6 ) Appropriately timed protein intake is important in

an overall exercise training program� It is essential for faster muscle-recovery, improvedimmune function, and the growth and maintenanceof lean body mass.

� Dietary protein intake for well-trained athletesshould occur before, during and after physicalactivity.

� Research studies suggest that proteins should beingested between 3 0 minutes and one hour after themuscle resistance or other strenuous activity.

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7 ) Under certain circumstances, specific amino acidsupplements, such as BCAAs, may improve

exercise performance and recovery from exercise.� The BCAAs (i.e. leucine, isoleucine and valine)constitute approximately one-third of skeletalmuscle protein and play the most significant role instimulating protein synthesis.

� During prolonged aerobic exercise, concentration of free tryptophan increases and the uptake of tryptophan into the brain increases, causing feelingsof fatigue. BCAAs are transported into the brain bythe same carrier system as tryptophan and"compete" with tryptophan, ultimately delayingonset of fatigue.

� It is advised to obtain all recommended BCAAsfrom whole food protein sources, which normally

contain about 25% BCAAs.

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8 ) Amino acids made available to the body from

digested protein require significant amounts of water to become metabolized in the liver � Amino acid molecules require twice as much water

to be broken down as does a glucose molecule.

� High protein consumption can easily lead todehydration for this reason. Hence sufficientamount of water consumption post-exercise isessential.

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Prot ein Suppl emen t s Prot ein Suppl emen t s --

SOY PROTEINS� Soy protein favors post-prandial production of

glucagon, which, as opposed to insulin, down-regulates cholesterol synthesis by improving bloodlipid profiles.

� Body free radical production seems to be particularlyhigh during exercise, and the resulting oxidant stresscontributes to muscle damage and fatigue. Soy

proteins have been shown to prevent a training-induced drop in antioxidant activity.

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� Post-resistance exercise, soy-proteins have beenshown to partially block release of stress-relatedhormone cortisol and have some anti-inflammatoryaction.

� Some male exercisers avoid soy protein fearing thatsoy isoflavones may decrease testosteroneconcentrations. In contrast, it has been establishedthat testosterone levels remain unchanged.

Prot ein Suppl emen t s Prot ein Suppl emen t s --

SOY PROTEINS

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L a tes t E ne rgy Dr in k ± M i lk!

(JISSN, Oct 200 8 )� New studies have found that milk may be the new

sports drink, instead of the traditional sports drinks.� Especially, skim milk and chocolate milk, because of

their ideal 4:1 ratio of carbohydrate and protein, canreplenish muscle glycogen stores and boost net

muscle protein balance.� Milk also contains many electrolytes and nutrientsthat help to make it a great post-exercise beverage.

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