Contemporary Issues in Protein Requirements and Consumption for Resistance Trained Athletes

Jacob Wilson,Gabriel J Wilson

doi:10.1186/1550-2783-3-1-7

Jacob Wilson, Gabriel J Wilson

Open Access

https://doi.org/10.1186/1550-2783-3-1-7

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Abstract

In recent years an explosion of research papers concerning protein consumption has been published. The need to consolidate this information has become critical from both practical and future research standpoints. For this reason, the following paper presents an in depth analysis of contemporary issues in protein requirements and consumption for resistance trained athletes. Specifically, the paper covers: 1.) protein requirements for resistance trained athletes; 2.) the effect of the digestion rate of protein on muscular protein balance; 3.) the optimal timing of protein intake relative to exercise; 4.) the optimal pattern of protein ingestion, relative to how an individual should consume their protein throughout a 24 hour period, and what sources are utilized during this time frame; 5.) protein composition and its interaction with measures of protein balance and strength performance; 6.) the combination of protein and carbohydrates on plasma insulin levels and protein balance; 7.) the efficacy of protein supplements and whole food protein sources. Our goal is to provide the reader with practical information in optimizing protein intake as well as for provision of sound advice to their clients. Finally, special care was taken to provide future research implications.

Highlights

In recent years an explosion of information concerning sports nutrition has surfaced
Because the leucine and nitrogen content was controlled for in this study, it further supports that digestion rate is an independent factor regulating protein kinetics. These results suggest that a slower digestion rate favors greater whole body protein balance, at least over a rapidly digesting protein
While plasma amino acid levels were maintained, protein synthesis returned to basal levels for the remaining four hours. These results suggest that the machinery responsible for protein synthesis becomes refractory to a prolonged elevation in plasma amino acids, at least when the concentration is maintained

Summary

INTRODUCTION

In recent years an explosion of information concerning sports nutrition has surfaced. The rationale is that a decrease in energy intake causes an individual to increase the utilization of stored amino acids for fuel 23 In this context Pellot et al (as cited in Milward 34) analyzed the effects of varying caloric intake from 2,100 to 4,200 calories in a number of studies examining daily protein requirements. While protein synthesis is elevated up to 48 hours following an exercise session, protein degradation is increased; resulting in a negative protein balance if additional nutrients are not supplied 7 In this context, post workout amino acid feedings are critical to muscle protein accretion. Evidence from Miller et al 61 indicated that amino acids delivered as short as one hour apart both stimulate similar anabolic responses This suggests that a pre workout meal and post workout meal will have additive effects on protein synthesis. Whether this latter result would change if delivered in a single bolus remains to be investigated

CONCLUSIONS

Findings

What is the optimal serving of protein per serving