PROTEIN RECOMMENDATIONS FOR ATHELTES - PowerPoint Presentation

1. PROTEIN RECOMMENDATIONS FOR ATHELTESLecture content provided by GSSI, a division of PepsiCo, Inc. Any opinions or scientific interpretations expressed in this presentation are those of the author and do not necessarily reflect the position or policy of PepsiCo, Inc.

2. OverviewIn this lecture we will discuss:Protein recommendations for both endurance and resistance athletesEffect of protein quality on endurance and resistance exerciseBalancing protein intakeBenefits of protein for structural tissues

3. AmountTimingTypeProtein: For who? How much? When? What kind?

4. Resistance trainingWeight liftingAerobic trainingEndurance exerciseHow does protein amount and quality affect…vs.

5. Daily Protein Recommendations for Athletes0.8 g/kg/dayRDA for healthy adultsStrength trainingEndurance trainingUp to 2.1 g/kg/day1.6 – 1.7 g/kg/dayBandegan A, Courtney-Martin G, Rafii M, et. al. Am J Physiol Endocrinol Metab. 2019;316(5):E741-E748Morton RW, Murphy KT, McKellar SR, et. al. Br J Sports Med. 2018;52:376-384Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2005), Institute of Medicine

6. Why the High Amount for Endurance Athletes?0.00.51.01.52.02.53.03.551015PRO oxidation (μmol  kg -1 h-1)Protein intake (gkg-1d-1)Breakpoint = 2.1 gkg-1d-1, upper 95% CI = 2.6 Endurance trained menHabitual training = 6 d/weekVO2 = 64.1 ± 3.7 ml/kg/minRequire:~2.1 g/kg/day proteinBandegan A, Courtney-Martin G, Rafii M, et. al. Am J Physiol Endocrinol Metab. 2019;316(5):E741-E748

7. Habitual protein intake in athletesTriathletes (n = 25) Marathoners(n = 19)Weightlifters (n = 19)PRO (g/kg)2.0 ± 0.52.0 ± 0.41.9 ± 0.6Adapted from Burke LM, Gollan RA, Read RSD. Int J Sport Nutr. 1991;1(4):378-394Analysis of dietary intake of elite Australian athletes highlighted that total protein intake is similar amongst endurance athletes and resistance trained athletes~2.0 g/kg/dayBut if we simply look at protein in grams/kg what might we be missing?

8. Endurance athletes get more of their total protein from bread and cereals (plant-based protein sources)Resistance trained athletes get more of their total protein from dairy, meat, and eggs (animal-based protein sources) Adapted from Burke LM, Gollan RA, Read RSD. Int J Sport Nutr. 1991;1(4):378-394Habitual protein intake in athletes

9. Post-Exercise Protein Intake

10. Dose-Response: Resistance ExercisePOST-EXERCISE EGG PROTEIN (g)0.15.11.08.04.001030405020Protein Synthesis FractionalSynthetic Rate (%h)0g10g20g40gPOST-EXERCISE Whey ProteinMyofibrillar protein synthesisSSE #172Witard OC, Jackman SR, Breen L, et. Al. Am J Clin Nutr. 2014;99(1):86-95Tipton KD. Sports Science Exchange. 2017;28(172)1-6Moore DR, Robinson MJ, Fry JL, et. al. Am J Clin Nutr. 2009;89:161-168

11. Relative protein recommendations- One size does not fit all Moore DR, Churchward-Venne TA, Witard O, et. al. J. Gerontol A Biol Sci. 2015;70(1):57-62n = 65Whey or egg proteinBreakpoint = point where no further in MPS with greater protein intake= 0.24 g/kg/doseCurrent recommendations: 0.24 – 0.31 g/kg/dose

12. This allows for better protein personalization288 LBS X 0.30 (g/kg)39 g PROTEIN135 LBS X 0.30 (g/kg)18 g PROTEINMoore DR. Front. Nutr. 2019;6:1470.25-0.30g/kg

13. Older adults exhibit a dampened MPS response to both exercise and protein ingestionOlder adults (> 60 years) require:Considerations for the aging athlete0.150.100.050.00Basal+0-1 h+1-2 h+2-4 hYoung 75% 1RM (3 sets)Old 75% 1RM (6 sets)100% > volume to achieve the same MPS as young adults!Adapted from Kumar V, Atherton PJ, Selby A, et. al. J Gereontol A Biol Sci Med Sci. 2012;67(11):1170-1177Given the synergistic effects of protein and resistance exercise to increase MPS how should protein dose be modulated?

14. Recovery protein considerations for the aging athleteYounger adults 18-30 yearsOlder adults>60 years = ~63% greater protein requirement per dose!Moore DR, Churchward-Venne TA, Witard R, et. al. J Gerontol A Biol Sci. 2015;70(1):57-620.120.100.080.060.040.020.000.0 0.1 0.2 0.3 0.4 0.5 0.6 0.7 0.24 g/kg (0.18-0.30)0.0 0.1 0.2 0.3 0.4 0.5 0.6 0.7 0.39 g/kg (0.21-0.57)Myofibrillar FSR (%/h)Protein (g/kg)Protein (g/kg)

15. HOW DOES PROTEIN SOURCE IMPACT RESISTANCE TRAINING ADAPTATIONS?

16. Recovery Protein Choice Criteria1Complete protein2Rapidly digested/absorbed3Leucine richPhilips & van Loon. J Sports Sci. 2011;29:S29-S38

17. How does protein source affect the response to resistance exercise?WHEYCASEINSOY.20.15.19.05.00FSR (% -h-1)REST EXTang JE, Moore DR, Kujbida GW, et. al. J Appl. Physiol. 2009;107(3):987-992* 31% > vs Soy✔✔✔✔✔✔✔✓Complete proteinRapidly digestibleHigh leucine✔✔✔At both REST and EX, whey > soy for increases in acute MPS!

18. Prolonged consumption of milk protein augments training-induced muscle gainsHartman JW, Tang JE, Wilkinson SB, et. al. Am J Clin Nutr. 2007;86(2):373-3812000150010005000MILKCONTROLΔ Muscle fibre CSA (μm2)SOY12 weeks, 5d/week 500 ml Soy Milk500 ml Cow’s MilkIsoenergetic CHO controlMilk consumption after exercise = muscle fiber CSA compared to soy!

19. HOW DOES PROTEIN SOURCE IMPACT ENDURANCE TRAINING ADAPTATIONS?

20. Oikawa SY, Macinnis MJ, Tripp TR, et. al. Med Sci Sport Ex. 2020;52(6):1394-1403How does protein source affect the response to endurance exercise?×Cross-over study design12 endurance trained participantsAlpha-lactalbuminCollagen peptides20 g post-exercise40 g pre-sleep+HIIT = 4 × 4 min (70% PPO) 3 days each protein supplementMeasured:Muscle Protein Synthesis (MPS)Myofibrillar MPS (MyoPS)Sarcoplasmic MPS (SarcPS)

21. Recall skeletal muscle structure:Sarcolemma Skeletal muscle(ex. Quadriceps femoris)Muscle fibreContractile elements(myosin, actin)Sarcoplasmic fraction(mitochondrial changes)Myofibrillar fraction(Contractile force)Mitochondriahttps://smart.servier.com/

22. 60% 42% 50% 41% Protein quality still matters for endurance athletes!“Contractile elements”“Mitochondrial elements”How does protein source affect the response to endurance exercise?High quality protein = > increases in both Myo and Sarc MPS PDCAAS:     LA = 1.0        CP = 0 (void of Tryp)Oikawa SY, Macinnis MJ, Tripp TR, et. al. Med Sci Sport Ex. 2020;52(6):1394-1403

23. Protein SpacingHow should athletes eat protein throughout the day to maximize the anabolic response?

24. THEORY: Protein timing- the “Anabolic Window”30 - 60 minutes> 60 minutesSo the story goes:

25. The window for young adults may be as large as 24 hours!90 FAIL30 Work MatchedTime (hr)0.150.100.000.05Myofibrillar FSR (%/h)*†*†30 FAILFASTFED24 h EX-FAST24 h EX-FED24 h24 h24 h24 hours following the exercise bout, MPS was still elevated in the fasted state in both groups that exercised to failureBurd NA, West DWD, Moore DR, et. al. J Nutr. 2011;141(4):568-573

26. Protein timing- importance of spacingSKEWED Protein IntakeBALANCED Protein IntakeHypothetical Examples

27. Should I consume protein during exercise to maximize MPS?SSE #109Protein consumed prior to or during exercise may promote MPS before exercise cessationPossible implications for attenuating negative net balance!Protein consumed during exercise has conflicting evidence:Does not acutely improve performanceMay improve training efficiency??Van Loon L. Sports Science Exchange. 2013;26(109)1-6

28. Pre-sleep protein: an often-missed window(-)BREAKDOWNMUSCLE PROTEINMUSCLE PROTEINSYNTHESIS(+)Protein BalanceTimeMeal ExerciseMealMealProtein?SleepSSE #117van Loon L. Sports Science Exchange. 2013;26(117)1-5

29. PROTEIN AND SLEEPRes PT, Groen B, Pennings B, et. al. Med Sci Sports Exerc. 2012;44:1560-1569Snijders T, Res PT, Smeets JSJ, et. al. J Nutr. 2015;145:1178-1184Snijders T, Trommelen J, Kouw IWK, et. al. Frontiers in Nutrition. 2019~30 g~40 gTOCONSUMEOF PROTEINCaseinWheyPlasma leucine concentrationCasein AUC = Whey AUC

30. PROTEIN FOR CONNECTIVE TISSUES

31. Structural tissuesSSE #166SSE #142Connective tissue is made up of collagen proteinCollagen helps to transmit force from muscles and is therefore essential for optimal performanceHowever, cells within tendons and ligaments do not respond to exercise the same way as musclesAA’s hydroxylysine, hydroxyproline, proline, and lysine in combination with Vitamin C can improve collagen synthesisBaar K. Sports Science Exchange. 2016;28(166)1-4Baar K. Sports Science Exchange. 2015;28(142)1-6

32. Do collagen supplements enhance ligament collagen synthesis?15 g Gelatin Placebo15 g Hydrolyzed collagen (HC)7.5 g Gelatin + 7.5 g HC in a gummyLis & Baar. Human Kinetics. 2019;28(5):526-53110Cross-over designP1NP- Marker of collagen synthesisGelatin = 20% increase in P1NP** Vitamin C is essential for collagen formation and therefore collagen supplements should be enriched or consumed with adequate Vitamin C!100500-50-100P1NP (%Δ)PlaceboGelatinCollagenGummyp = 0.057p = 0.0210p = 0.956

33. SummaryProtein should be consumed in a relative manner to maximize benefits (g/kg)Protein ingestion benefits both resistance and endurance athletesIf possible, choose a complete protein that is rapidly digested and absorbed and rich in leucineAim to consume protein evenly throughout the day Don’t forget about sleep!

34. Link to Summary Video