Beyond the zone: protein needs of active individuals

The effects of high protein intakes during energy restriction on body composition, energy metabolism and physical performance in recreational athletes

BACKGROUND

Athletes employ weight loss practices to lower body fat and maintain fat-free mass (FFM). High protein diets have been shown to produce greater fat loss and retention of lean mass during periods of energy restriction (ER) in sedentary individuals with obesity, but less is known about the effects of high protein diets in trained individuals during ER. Although current recommendations for protein intake in active individuals are 1.2-1.7 g/kg, it is unclear whether higher intakes are necessary to maximize FFM retention and maximize physical performance in athletes undergoing periods of ER.

OBJECTIVE

Determine whether high protein intakes could maximize FFM retention and physical performance in trained individuals after a period of ER.

METHODS

Twenty-one college aged athletes underwent a 6-week 25% ER + 3-day full body resistance training. Participants were randomly assigned to a low (~1.2 g/kg), moderate (~1.6 g/kg) or high (~2.2 g/kg) protein intake. Baseline and post-intervention outcomes: Dual X-ray absorptiometry, isotopic water dilution, indirect calorimetry, dietary records and strength based physical testing.

RESULTS

Significant reductions in body mass (p = 0.047) and fat mass (p = 0.04) with simultaneous increases in FFM (p = 0.037) were noted for all groups, with no protein intake effect. Significant increases in physical performance outcomes (5RM strength) were noted for most measures (p < 0.05).

CONCLUSION

Current protein intake recommendations of 1.2-1.7 g/kg appear sufficient for most athletes even during periods of ER to maintain FFM and physical performance.

Workshift Changes in Hydration Status During Wildfire Suppression

OBJECTIVE

Document wildland firefighters (WLFFs) hydration status during a singular workshift (13.7 ± 1.4 hours).

METHODS

WLFF researchers documented real-time WLFF (n = 71) urine metrics and fluid consumption. Body weight and blood samples (n = 25) were also collected. Two-tailed dependent t tests determined statistical significance (P < 0.05).

RESULTS

Body weight significantly decreased (-0.3 ± 1.1%, P > 0.05). Fluid consumption totaled 6.2 ± 2.3 L including food and 5.0 ± 2.1 L without food. Morning versus afternoon urine frequency (2.6 ± 1.3, 3.1 ± 1.9 voids), urine volume (1.2 ± 0.7, 1.3 ± 0.8 L), urine volume per void (440 ± 157, 397 ± 142 mL), and urine specific gravity (1.010 ± 0.007, 1.010 ± 0.007) were not significantly different (P > 0.05). Pre- to post-workshift serum chloride (103.2 ± 1.9, 101.4 ± 1.7 mM) and blood glucose (5.2 ± 0.4, 4.5 ± 0.7 mM) significantly decreased (P < 0.05), while serum sodium (141.5 ± 2.4, 140.8 ± 2.0 mM) and serum potassium (4.3 ± 0.3, 4.2 ± 0.3 mM) remained stable (P > 0.05).

CONCLUSIONS

WLFFs can ingest fluid and food amounts that maintain workshift euhydration and electrolyte status.

Achieving an Optimal Fat Loss Phase in Resistance-Trained Athletes: A Narrative Review

Managing the body composition of athletes is a common practice in the field of sports nutrition. The loss of body weight (BW) in resistance-trained athletes is mainly conducted for aesthetic reasons (bodybuilding) or performance (powerlifting or weightlifting). The aim of this review is to provide dietary–nutritional strategies for the loss of fat mass in resistance-trained athletes. During the weight loss phase, the goal is to reduce the fat mass by maximizing the retention of fat-free mass. In this narrative review, the scientific literature is evaluated, and dietary–nutritional and supplementation recommendations for the weight loss phase of resistance-trained athletes are provided. Caloric intake should be set based on a target BW loss of 0.5–1.0%/week to maximize fat-free mass retention. Protein intake (2.2–3.0 g/kgBW/day) should be distributed throughout the day (3–6 meals), ensuring in each meal an adequate amount of protein (0.40–0.55 g/kgBW/meal) and including a meal within 2–3 h before and after training. Carbohydrate intake should be adapted to the level of activity of the athlete in order to training performance (2–5 g/kgBW/day). Caffeine (3–6 mg/kgBW/day) and creatine monohydrate (3–5 g/day) could be incorporated into the athlete’s diet due to their ergogenic effects in relation to resistance training. The intake of micronutrients complexes should be limited to special situations in which there is a real deficiency, and the athlete cannot consume through their diet.

Dietary practices of soccer athletes registered at the University of Limpopo, Limpopo Province, South Africa

Background

There is a growing number of athletes participating in soccer sports within the higher institutions of learning. However, studies involving the dietary practices of these athletes remain relatively scarce.

Objective

To determine the dietary practices of soccer athletes registered at the University of Limpopo, Limpopo Province, South Africa.

Methodology

This was a descriptive quantitative study, which adopted a purposive sampling technique to obtain 31 out of 40 registered soccer athletes representing the University of Limpopo as a team. The approval was obtained from the Turfloop Research and Ethics Committee (TREC). Data were collected at the University of Limpopo sports grounds, in the afternoons before the commencement of the training. The demographic status which included the gender, weight, and duration of athletes involved in sports of soccer at the University were collected. The weights of the athletes were also measured using a digital scale from SECA to calculate the nutrient requirements. The dietary practices of athletes were collected using the modified 24-h recall questionnaire on three different days. Athletes were required to recall all food items consumed in the previous 24 h. The researchers used household measuring utensils and food models to assist athletes in estimating food quantities. Athletes were required to recall incidences that took place in the previous to associate with food items taken. Food Frequency Questionnaire was used to determine the regularity of consumption of different food items. The nutrient intake for the athletes was obtained from the average analysis of the three 24-h recall questionnaires through MRC Food Finder (version 3.0). The SPSS software (24.0) was then used to determine descriptive tests expressing variables as percentages, means, standard deviations (± SD), and minimum and maximum values. The obtained test results were then compared to the recommendations by the International Society of Sports Nutrition (2018).

Results

Majority (81.0%) of athletes engaged in soccer sport for ≤ 2 years while at University. Overall, 61% of athletes consumed three meals/day. Only 65% consumed meals 2–3 h before the training. Majority of the athletes (≥ 61%) consumed carbohydrates, protein, and fat below the International Society of Sports Nutrition (ISSN) recommendations. Additionally, more than 65% of the same athletes consumed vitamins and minerals below the recommendations. None of the athletes consumed any food immediately after training.

Conclusion

The dietary intakes were below the ISSN recommendations. The dietary practices of athletes involved in the sport of soccer at the University of Limpopo were not adhering to soccer nutritional guidelines. Therefore, athletes need to receive nutrition support through the appointment of nutrition experts or dietitians to assist in nutrition and dietary related practices of athletes. Involvement of other multidisciplinary members is also warranted in sports of soccer and other sports categories to improve athletes’ performance without compromising their health.

Intensity of resistance training via self-reported history is critical in properly characterizing musculoskeletal health

BACKGROUND

Intensity of resistance training history might be omitted or poorly ascertained in prescreening or data questionnaires involving musculoskeletal health. Failure to identify history of high-versus low-intensity training may overlook higher effect sizes with higher intensities and therefore diminish the precision of statistical analysis with resistance training as a covariate and bias the confirmation of baseline homogeneity for experimental group designation. The purpose was to determine the degree to which a single question assessing participant history of resistance training intensity predicted differences in musculoskeletal health.

METHODS

In the first research aim, participants were separated into groups with a history (RT) and no history (NRT) of resistance training. The second research aim evaluated the history of resistance training intensity on muscular strength, lean mass, and bone mineral density (BMD), RT participants were reassigned into a low- (LIRT) or high-intensity resistance training group (HIRT). 83 males and 87 females (19.3 ± 0.6 yrs., 171.1 ± 9.9 cm, 67.1 ± 10.5 kg, 22.9 ± 2.8 BMI, 26.2 ± 7.2% body fat) completed handgrip dynamometry (HG) and dual-energy x-ray absorptiometry scans (DXA) for BMD and bone mineral-free lean mass (BFLM).

RESULTS

A 3-group method (NRT, LIRT, HIRT) reduced type-I error compared with the 2-group method (NRT, RT) in characterizing the likely effects of one's history of resistance training. For the second aim, HIRT had significantly (p < 0.05) greater HG strength (76.2 ± 2.2 kg) and arm BFLM (6.10 ± 0.16 kg) than NRT (67.5 ± 1.3 kg; 4.96 ± 0.09 kg) and LIRT (69.7 ± 2.0 kg; 5.42 ± 0.14 kg) while also showing significantly lower muscle quality (HG/BFLM) than NRT (13.9 ± 0.2 vs. 12.9 ± 0.3). HIRT had greater BMD at all sites compared to NRT (whole body = 1.068 ± 0.008 vs. 1.120 ± 0.014; AP spine = 1.013 ± 0.011 vs. 1.059 ± 0.019; lateral spine = 0.785 ± 0.009 vs. 0.846 ± 0.016; femoral neck = 0.915 ± 0.013 vs. 0.970 ± 0.022; total hip = 1.016 ± 0.012 vs. 1.068 ± 0.021 g/cm2) while LIRT revealed no significant skeletal differences to NRT.

CONCLUSIONS

Retrospective identification of high-intensity history of resistance training appears critical in characterizing musculoskeletal health and can be ascertained easily in as little as a single, standalone question. Both retrospective-questionnaire style investigations and pre-screening for potential participation in prospective research studies should include participant history of resistance training intensity.

Greek Yogurt and 12 Weeks of Exercise Training on Strength, Muscle Thickness and Body Composition in Lean, Untrained, University-Aged Males

Milk and/or whey protein plus resistance exercise (RT) increase strength and muscle size, and optimize body composition in adult males and females. Greek yogurt (GY) contains similar muscle-supporting nutrients as milk yet it is different in several ways including being a semi-solid food, containing bacterial cultures and having a higher protein content (mostly casein) per serving. GY has yet to be investigated in the context of a RT program. The purpose of this study was to assess the effects of GY consumption plus RT on strength, muscle thickness and body composition in lean, untrained, university-aged males. Thirty untrained, university-aged (20.6 ± 2.2 years) males were randomized to 2 groups (n = 15/group): fat-free, plain GY or a Placebo Pudding (PP; isoenergetic carbohydrate-based pudding) and underwent a combined RT/plyometric training program 3 days/week for 12 weeks. They consumed either GY (20 g protein/dose) or PP (0 g protein/dose) daily, 3 times on training days and 2 times on non-training days. After 12 weeks, both groups significantly increased strength, muscle thickness and fat-free mass (FFM) (p < 0.05). The GY group gained more total strength (GY; 98 ± 37 kg, PP; 57 ± 15 kg), more biceps brachii muscular thickness (GY; 0.46 ± 0.3 cm, PP; 0.12 ± 0.2 cm), more FFM (GY; 2.4 ± 1.5 kg, PP; 1.3 ± 1.3 kg), and reduced % body fat (GY; −1.1 ± 2.2%, PP; 0.1 ± 2.6%) than PP group (p < 0.05 expressed as absolute change). Thus, consumption of GY during a training program resulted in improved strength, muscle thickness and body composition over a carbohydrate-based placebo. Given the results of our study, the general benefits of consuming GY and its distinctiveness from milk, GY can be a plausible, post-exercise, nutrient-rich alternative for positive strength, muscle, and body composition adaptations.

Intermittent Dieting: Theoretical Considerations for the Athlete

Athletes utilise numerous strategies to reduce body weight or body fat prior to competition. The traditional approach requires continuous energy restriction (CER) for the entire weight loss phase (typically days to weeks). However, there is some suggestion that intermittent energy restriction (IER), which involves alternating periods of energy restriction with periods of greater energy intake (referred to as ‘refeeds’ or ‘diet breaks’) may result in superior weight loss outcomes than CER. This may be due to refeed periods causing transitory restoration of energy balance. Some studies indicate that intermittent periods of energy balance during energy restriction attenuate some of the adaptive responses that resist the continuation of weight and fat loss. While IER—like CER—is known to effectively reduce body fat in non-athletes, evidence for effectiveness of IER in athletic populations is lacking. This review provides theoretical considerations for successful body composition adjustment using IER, with discussion of how the limited existing evidence can be cautiously applied in athlete practice.

The Effects of Whey vs. Pea Protein on Physical Adaptations Following 8-Weeks of High-Intensity Functional Training (HIFT): A Pilot Study

This study examined the effects of whey and pea protein supplementation on physiological adaptations following 8-weeks of high-intensity functional training (HIFT). Fifteen HIFT men (n = 8; 38.6 ± 12.7 y, 1.8 ± 0.1 m, 87.7 ± 15.8 kg) and women (n = 7; 38.9 ± 10.9 y, 1.7 ± 0.10 m, 73.3 ± 10.5 kg) participated in this study. Participants completed an 8-week HIFT program consisting of 4 training sessions per week. Participants consumed 24 g of either whey (n = 8) or pea (n = 7) protein before and after exercise on training days, and in-between meals on non-training days. Before and after training, participants underwent ultrasonography muscle thickness measurement, bioelectrical impedance analysis (BIA), two benchmark WODs (workout of the day), 1-Repetition Maximum (1RM) squat and deadlift testing, and Isometric Mid-thigh Pull (IMTP) performance. Separate analyses of covariance (ANCOVA) were performed on all measures collected at POST. Both groups experienced increased strength for 1RM back squat (p = 0.006) and deadlift (p = 0.008). No training effect (p > 0.05) was found for body composition, muscle thickness, IMTP peak force, IMTP rate of force development, or performance in either WOD. Using PRE values as the covariate, there were no group differences for any measured variable. We conclude that ingestion of whey and pea protein produce similar outcomes in measurements of body composition, muscle thickness, force production, WOD performance and strength following 8-weeks of HIFT.

Satiating Effect of High Protein Diets on Resistance-Trained Subjects in Energy Deficit

Short-term energy deficit strategies are practiced by weight class and physique athletes, often involving high protein intakes to maximize satiety and maintain lean mass despite a paucity of research. This study compared the satiating effect of two protein diets on resistance-trained individuals during short-term energy deficit. Following ethical approval, 16 participants (age: 28 ± 2 years; height: 1.72 ± 0.03 m; body-mass: 88.83 ± 5.54 kg; body-fat: 21.85 ± 1.82%) were randomly assigned to 7-days moderate (PRO_MOD: 1.8 g·kg^-1·d^-1) or high protein (PRO_HIGH: 2.9 g·kg^-1·d^-1) matched calorie-deficit diets in a cross-over design. Daily satiety responses were recorded throughout interventions. Pre-post diet, plasma ghrelin and peptide tyrosine tyrosine (PYY), and satiety ratings were assessed in response to a protein-rich meal. Only perceived satisfaction was significantly greater following PRO_HIGH (67.29 ± 4.28 v 58.96 ± 4.51 mm, p = 0.04). Perceived cravings increased following PRO_MOD only (46.25 ± 4.96 to 57.60 ± 4.41 mm, p = 0.01). Absolute ghrelin concentration significantly reduced post-meal following PRO_MOD (972.8 ± 130.4 to 613.6 ± 114.3 pg·mL^-1; p = 0.003), remaining lower than PRO_HIGH at 2 h (-0.40 ± 0.06 v -0.26 ± 0.06 pg·mL^-1 normalized relative change; p = 0.015). Absolute PYY concentration increased to a similar extent post-meal (PRO_MOD: 84.9 ± 8.9 to 147.1 ± 11.9 pg·mL^-1, PRO_HIGH: 100.6 ± 9.5 to 143.3 ± 12.0 pg·mL^-1; p < 0.001), but expressed as relative change difference was significantly greater for PRO_MOD at 2 h (+0.39 ± 0.20 pg·mL^-1 v -0.28 ± 0.12 pg·mL^-1; p = 0.001). Perceived hunger, fullness and satisfaction post-meal were comparable between diets (p > 0.05). However, desire to eat remained significantly blunted for PRO_MOD (p = 0.048). PRO_HIGH does not confer additional satiating benefits in resistance-trained individuals during short-term energy deficit. Ghrelin and PYY responses to a test-meal support the contention that satiety was maintained following PRO_MOD, although athletes experiencing negative symptoms (i.e., cravings) may benefit from protein-rich meals as opposed to over-consumption of protein.

Effects of High Versus Low Protein Intake on Body Composition and Maximal Strength in Aspiring Female Physique Athletes Engaging in an 8-Week Resistance Training Program

Aspiring female physique athletes are often encouraged to ingest relatively high levels of dietary protein in conjunction with their resistance training programs. However, there is little to no research investigating higher versus lower protein intakes in this population. This study examined the influence of a high versus low-protein diet in conjunction with an 8-week resistance training program in this population. A total of 17 females (21.2 ± 2.1 years; 165.1 ± 5.1 cm; 61 ± 6.1 kg) were randomly assigned to a high-protein diet (HP: 2.5 g·kg^-1·day^-1; n = 8) or a low-protein diet (LP: 0.9 g·kg^-1·day^-1, n = 9) and were assessed for body composition and maximal strength prior to and after the 8-week protein intake and exercise intervention. Fat-free mass increased significantly more in the HP group as compared with the LP group (p = .009), going from 47.1 ± 4.5 to 49.2 ± 5.4 kg (+2.1 kg) and from 48.1 ± 2.7 to 48.7 ± 2 kg (+0.6 kg) in the HP and LP groups, respectively. Fat mass significantly decreased over time in the HP group (14.1 ± 3.6 to 13.0 ± 3.3 kg; p < .01), but no change was observed in the LP group (13.2 ± 3.7 to 12.5 ± 3.0 kg). Although maximal strength significantly increased in both groups, there were no differences in strength improvements between the two groups. In aspiring female physique athletes, a higher protein diet is superior to a lower protein diet in terms of increasing fat-free mass in conjunction with a resistance training program.

The Effects of Beef, Chicken, or Whey Protein After Workout on Body Composition and Muscle Performance

Sharp, MH, Lowery, RP, Shields, KA, Lane, JR, Gray, JL, Partl, JM, Hayes, DW, Wilson, GJ, Hollmer, CA, Minivich, JR, and Wilson, JM. The effects of beef, chicken, or whey protein after workout on body composition and muscle performance. J Strength Cond Res 32(8): 2233-2242, 2018-The purpose of this study was to determine the effects of postworkout consumption of beef protein isolate (Beef), hydrolyzed chicken protein (Chx), or whey protein concentrate (WPC), compared with a control on body composition and muscle performance during 8 weeks of resistance training. Forty-one men and women were randomized into 4 groups: WPC (m = 5, f = 5; age [years] = 19 ± 2, height [cm] = 171 ± 10, mass [kg] = 74.60 ± 14.19), Beef (m = 5, f = 5; age [years] = 22 ± 4, height [cm] = 170 ± 7, mass [kg] = 70.13 ± 8.16), Chx (m = 5, f = 6; Age [years] = 21 ± 2, height [cm] = 169 ± 9, mass [kg] = 74.52 ± 13.83), and Maltodextrin (control) (m = 4, f = 6; age [years] = 21 ± 2, height [cm] = 170 ± 9, mass [kg] = 73.18 ± 10.96). Subjects partook in an 8-week periodized resistance training program. Forty-six grams of protein or a control were consumed immediately after training or at similar times on off-days. Dual-energy x-ray absorptiometry was used to determine changes in body composition. Maximum strength was assessed by 1 repetition maximum for bench press (upper body) and deadlift (lower body). Power output was measured using cycle ergometer. Whey protein concentrate (52.48 ± 11.15 to 54.96 ± 11.85 kg), Beef (51.68 ± 7.61 to 54.65 ± 8.67 kg), and Chx (52.97 ± 12.12 to 54.89 ± 13.43 kg) each led to a significant increase in lean body mass compared with baseline (p < 0.0001), whereas the control condition did not (53.14 ± 11.35 to 54.19 ± 10.74 kg). Fat loss was also significantly decreased at 8 weeks compared to baseline for all protein sources (p < 0.0001; WPC: 18.70 ± 7.38 to 17.16 ± 7.18 kg; Beef: 16.43 ± 5.71 to 14.65 ± 5.41 kg; Chx: 17.58 ± 5.57 to 15.87 ± 6.07 kg), but not the control condition (16.29 ± 7.14 to 14.95 ± 7.72 kg). One repetition maximum for both deadlift and bench press was significantly increased for all treatment groups when compared with baseline. No differences in strength were noted between conditions. Overall, the results of this study demonstrate that consuming quality sources of protein from meat or WPC lead to significant benefits in body composition compared with control.

Continuous versus intermittent moderate energy restriction for increased fat mass loss and fat free mass retention in adult athletes: protocol for a randomised controlled trial-the ICECAP trial (Intermittent versus Continuous Energy restriction Compared in an Athlete Population)

Introduction

Reducing fat mass (FM) while retaining fat free mass (FFM) is a common goal of athletes. Evidence suggests that some-but not all-forms of intermittent energy restriction (IER) may be superior to the conventional method of continuous energy restriction (CER) for people with excess body fat that are sedentary, by reducing some of the adaptive responses to ER. However, it is yet to be established whether this dietary approach is effective for athletes.

Methods and analysis

A single-blind, parallel group, randomised controlled trial with a 1:1 allocation ratio is proposed. Sixty healthy athletes aged ≥18 years will be recruited from local sporting facilities and randomised to an intervention of either moderate CER (mCER) or moderate IER (mIER). Both interventions will consist of 12 weeks of moderate ER, plus 3 weeks in energy balance (EB). The mCER intervention will entail 12 weeks of continuous moderate ER, followed by 3 weeks in EB. The mIER intervention will entail 12 weeks of moderate ER, administered as 4×3 week blocks of moderate ER, interspersed with 3×1 week blocks of EB. The co-primary outcomes are changes in FM and FFM after 12 weeks of moderate ER. Secondary outcomes will be changes in FM and FFM at 15 weeks after intervention commencement, as well as muscle performance, physical activity, sleep quality, changes in resting energy expenditure, subjective drive to eat, circulating concentrations of appetite-regulating hormones, mood states and diet acceptability.

Trial registration

ACTRN12618000638235p.

International Society of Sports Nutrition Position Stand: protein and exercise

The International Society of Sports Nutrition (ISSN) provides an objective and critical review related to the intake of protein for healthy, exercising individuals. Based on the current available literature, the position of the Society is as follows:An acute exercise stimulus, particularly resistance exercise, and protein ingestion both stimulate muscle protein synthesis (MPS) and are synergistic when protein consumption occurs before or after resistance exercise.For building muscle mass and for maintaining muscle mass through a positive muscle protein balance, an overall daily protein intake in the range of 1.4-2.0 g protein/kg body weight/day (g/kg/d) is sufficient for most exercising individuals, a value that falls in line within the Acceptable Macronutrient Distribution Range published by the Institute of Medicine for protein.Higher protein intakes (2.3-3.1 g/kg/d) may be needed to maximize the retention of lean body mass in resistance-trained subjects during hypocaloric periods.There is novel evidence that suggests higher protein intakes (>3.0 g/kg/d) may have positive effects on body composition in resistance-trained individuals (i.e., promote loss of fat mass).Recommendations regarding the optimal protein intake per serving for athletes to maximize MPS are mixed and are dependent upon age and recent resistance exercise stimuli. General recommendations are 0.25 g of a high-quality protein per kg of body weight, or an absolute dose of 20-40 g.Acute protein doses should strive to contain 700-3000 mg of leucine and/or a higher relative leucine content, in addition to a balanced array of the essential amino acids (EAAs).These protein doses should ideally be evenly distributed, every 3-4 h, across the day.The optimal time period during which to ingest protein is likely a matter of individual tolerance, since benefits are derived from pre- or post-workout ingestion; however, the anabolic effect of exercise is long-lasting (at least 24 h), but likely diminishes with increasing time post-exercise.While it is possible for physically active individuals to obtain their daily protein requirements through the consumption of whole foods, supplementation is a practical way of ensuring intake of adequate protein quality and quantity, while minimizing caloric intake, particularly for athletes who typically complete high volumes of training. Rapidly digested proteins that contain high proportions of essential amino acids (EAAs) and adequate leucine, are most effective in stimulating MPS. Different types and quality of protein can affect amino acid bioavailability following protein supplementation. Athletes should consider focusing on whole food sources of protein that contain all of the EAAs (i.e., it is the EAAs that are required to stimulate MPS). Endurance athletes should focus on achieving adequate carbohydrate intake to promote optimal performance; the addition of protein may help to offset muscle damage and promote recovery. Pre-sleep casein protein intake (30-40 g) provides increases in overnight MPS and metabolic rate without influencing lipolysis.

[Nutritional supplements in sports - sense, nonsense or hazard?]

The excessive sale of dietary supplements (DSs) has become a global multi-billion market as more and more people turn to DSs for a healthy lifestyle or for aesthetic reasons. DSs are also increasingly popular among athletes; 50-85% of recreational and 35-100% of competitive athletes report taking DSs, the latter more regularly. Unless pathological deficiencies are detected, the intake of DSs for recreational athletes is not recommended. While it may be advisable for competitive athletes to supplement their diet with certain macronutrients (proteins and carbohydrates), many micronutrients (vitamins, minerals) as well as allegedly performance enhancing DSs may only show minimal impact under specific conditions and for certain sports. However, most products lack proof of their effectiveness. In some cases, DSs may even have negative effects and reduce performance. Furthermore, competitive athletes should be aware of the fact that DSs may lead to positive doping tests, as they bear the risk of being contaminated with banned substances, or components may be banned substances themselves. Every single case of taking DSs should therefore be critically assessed and discussed with experts prior to use. DSs cannot replace a balanced diet and hard practice.

Physiological, Nutritional and Performance Profiles of Brazilian Jiu-Jitsu Athletes

This study analysed the physiological, nutritional and performance profiles of athletes practicing Brazilian jiu-jitsu. To this end, 15 athletes that practiced Brazilian jiu-jitsu (aged: 28 ± 5 years; 8 brown belts and 7 black belts; training experience: 11 ± 4 years) underwent anthropometric measurements (body composition and somatotype), dietary evaluation (24 h recall) and physical fitness tests (movement time, dynamometer handgrip, kimono grip strength, vertical jump and sit-and-reach tests). The athletes had 12.7 ± 4.8% of body fat, 59.2 ± 5.0% of muscle mass and their somatotype was dominated by the mesomorphic component (5.3 ± 2.0), followed by endomorphic (3.7 ± 1.5) and ectomorphic (1.4 ± 0.9) components. Nutritional assessment suggested a diet consisting of 54 ± 7% of carbohydrates, 19 ± 4% of protein and 27 ± 6% of lipids. Movement time on the handgrip tests was 0.42 ± 0.05 s, for handgrip strength, 53 ± 7 kgf was found for the dominant hand and 50 ± 9 kgf for the non-dominant hand. For the countermovement jump, the jiu-jitsu athletes reached 41 ± 5 cm. Athletes remained 30 ± 14 s in the maximum static suspension test gripping a kimono, and reached 27 ± 8 cm in the sit-and-reach test. Overall the sample presented average levels of body fat, elevated muscle mass and a predominantly mesomorphic somatotype. Diet was generally poor, with low carbohydrate intake, high protein intake and adequate lipid intake. Maximum isometric handgrip strength was consistent with observations of other athletes in this sport discipline. However, the performance in the maximum static suspension test gripping a kimono was lower than in other Brazilian jiu-jitsu athletes. Movement time was comparable and lower body muscle power was worse compared to athletes in similar sports. Additionally, flexibility was rated as poor.

The effect of exercise on skeletal muscle fibre type distribution in obesity: From cellular levels to clinical application

Skeletal muscles play important roles in metabolism, energy expenditure, physical strength, and locomotive activity. Skeletal muscle fibre types in the body are heterogeneous. They can be classified as oxidative types and glycolytic types with oxidative-type are fatigue-resistant and use oxidative metabolism, while fibres with glycolytic-type are fatigue-sensitive and prefer glycolytic metabolism. Several studies demonstrated that an obese condition with abnormal metabolic parameters has been negatively correlated with the distribution of oxidative-type skeletal muscle fibres, but positively associated with that of glycolytic-type muscle fibres. However, some studies demonstrated otherwise. In addition, several studies demonstrated that an exercise training programme caused the redistribution of oxidative-type skeletal muscle fibres in obesity. In contrast, some studies showed inconsistent findings. Therefore, the present review comprehensively summarizes and discusses those consistent and inconsistent findings from clinical studies, regarding the association among the distribution of skeletal muscle fibre types, obese condition, and exercise training programmes. Furthermore, the possible underlying mechanisms and clinical application of the alterations in muscle fibre type following obesity are presented and discussed.

Cumulative Muscle Protein Synthesis and Protein Intake Requirements

Muscle protein synthesis (MPS) fluctuates widely over the course of a day and is influenced by many factors. The time course of MPS responses to exercise and the influence of training and nutrition can only be pieced together from several different investigations and methods, many of which create unnatural experimental conditions. Measurements of cumulative MPS, the sum synthesis over an extended period, using deuterium oxide have been shown to accurately reflect muscle responses and may allow investigations of the response to exercise, total protein intake requirements, and interaction with protein timing in free-living experimental conditions; these factors have yet to be carefully integrated. Such studies could include clinical and athletic populations to integrate nutritional and exercise recommendations and help guide their revisions to optimize the skeletal muscle function that is so important to overall health.

Nutritional Considerations for Performance in Young Athletes

Nutrition is an integral component to any athletes training and performance program. In adults the balance between energy intake and energy demands is crucial in training, recovery, and performance. In young athletes the demands for training and performance remain but should be a secondary focus behind the demands associated with maintaining the proper growth and maturation. Research interventions imposing significant physiological loads and diet manipulation are limited in youth due to the ethical considerations related to potential negative impacts on the growth and maturation processes associated with younger individuals. This necessary limitation results in practitioners providing nutritional guidance to young athletes to rely on exercise nutrition recommendations intended for adults. While many of the recommendations can appropriately be repurposed for the younger athlete attention needs to be taken towards the differences in metabolic needs and physiological differences.

Causal path analyses of the association of protein intake with risk of mortality and graft failure in renal transplant recipients

The effect of a low protein intake on survival in renal transplant recipients (RTR) is unknown. A low protein intake may increase risks of malnutrition, low muscle mass, and death. We aimed to study associations of protein intake with mortality and graft failure and to identify potential intermediate factors. Protein intake was estimated from 24-h urinary urea excretion (24-h UUE). Graft failure was defined as return to dialysis or retransplantation. We used Cox regression analyses to analyze associations with outcome and potential intermediate factors in the causal path. In 604 RTR, mean ± SD 24-h UUE was 380 ± 114 mmol/24-h. During median follow-up for 7.0 yr (interquartile range: 6.2-7.5 yr), 133 RTR died and 53 developed graft failure. In univariate analyses, 24-h UUE was associated with lower risk of mortality (HR [95% CI] = 0.80 [0.69-0.94]) and graft failure (HR [95% CI] = 0.72 [0.56-0.92]). These associations were independent of potential confounders. In causal path analyses, the association of 24-h UUE with mortality disappeared after adjustment for muscle mass. Low protein intake is associated with increased risk of mortality and graft failure in RTR. Causal path analyses reveal that the association with mortality is explained by low muscle mass. These findings suggest that protein intake restriction should not be advised to RTR.

Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation

The popularity of natural bodybuilding is increasing; however, evidence-based recommendations for it are lacking. This paper reviewed the scientific literature relevant to competition preparation on nutrition and supplementation, resulting in the following recommendations. Caloric intake should be set at a level that results in bodyweight losses of approximately 0.5 to 1%/wk to maximize muscle retention. Within this caloric intake, most but not all bodybuilders will respond best to consuming 2.3-3.1 g/kg of lean body mass per day of protein, 15-30% of calories from fat, and the reminder of calories from carbohydrate. Eating three to six meals per day with a meal containing 0.4-0.5 g/kg bodyweight of protein prior and subsequent to resistance training likely maximizes any theoretical benefits of nutrient timing and frequency. However, alterations in nutrient timing and frequency appear to have little effect on fat loss or lean mass retention. Among popular supplements, creatine monohydrate, caffeine and beta-alanine appear to have beneficial effects relevant to contest preparation, however others do not or warrant further study. The practice of dehydration and electrolyte manipulation in the final days and hours prior to competition can be dangerous, and may not improve appearance. Increasing carbohydrate intake at the end of preparation has a theoretical rationale to improve appearance, however it is understudied. Thus, if carbohydrate loading is pursued it should be practiced prior to competition and its benefit assessed individually. Finally, competitors should be aware of the increased risk of developing eating and body image disorders in aesthetic sport and therefore should have access to the appropriate mental health professionals.

The effect of protein timing on muscle strength and hypertrophy: a meta-analysis

Protein timing is a popular dietary strategy designed to optimize the adaptive response to exercise. The strategy involves consuming protein in and around a training session in an effort to facilitate muscular repair and remodeling, and thereby enhance post-exercise strength- and hypertrophy-related adaptations. Despite the apparent biological plausibility of the strategy, however, the effectiveness of protein timing in chronic training studies has been decidedly mixed. The purpose of this paper therefore was to conduct a multi-level meta-regression of randomized controlled trials to determine whether protein timing is a viable strategy for enhancing post-exercise muscular adaptations. The strength analysis comprised 478 subjects and 96 ESs, nested within 41 treatment or control groups and 20 studies. The hypertrophy analysis comprised 525 subjects and 132 ESs, nested with 47 treatment or control groups and 23 studies. A simple pooled analysis of protein timing without controlling for covariates showed a small to moderate effect on muscle hypertrophy with no significant effect found on muscle strength. In the full meta-regression model controlling for all covariates, however, no significant differences were found between treatment and control for strength or hypertrophy. The reduced model was not significantly different from the full model for either strength or hypertrophy. With respect to hypertrophy, total protein intake was the strongest predictor of ES magnitude. These results refute the commonly held belief that the timing of protein intake in and around a training session is critical to muscular adaptations and indicate that consuming adequate protein in combination with resistance exercise is the key factor for maximizing muscle protein accretion.

Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training

The purpose of this review was to determine whether past research provides conclusive evidence about the effects of type and timing of ingestion of specific sources of protein by those engaged in resistance weight training. Two essential, nutrition-related, tenets need to be followed by weightlifters to maximize muscle hypertrophy: the consumption of 1.2-2.0 g protein.kg -1 of body weight, and ≥44-50 kcal.kg-1 of body weight. Researchers have tested the effects of timing of protein supplement ingestion on various physical changes in weightlifters. In general, protein supplementation pre- and post-workout increases physical performance, training session recovery, lean body mass, muscle hypertrophy, and strength. Specific gains, differ however based on protein type and amounts. Studies on timing of consumption of milk have indicated that fat-free milk post-workout was effective in promoting increases in lean body mass, strength, muscle hypertrophy and decreases in body fat. The leucine content of a protein source has an impact on protein synthesis, and affects muscle hypertrophy. Consumption of 3-4 g of leucine is needed to promote maximum protein synthesis. An ideal supplement following resistance exercise should contain whey protein that provides at least 3 g of leucine per serving. A combination of a fast-acting carbohydrate source such as maltodextrin or glucose should be consumed with the protein source, as leucine cannot modulate protein synthesis as effectively without the presence of insulin. Such a supplement post-workout would be most effective in increasing muscle protein synthesis, resulting in greater muscle hypertrophy and strength. In contrast, the consumption of essential amino acids and dextrose appears to be most effective at evoking protein synthesis prior to rather than following resistance exercise. To further enhance muscle hypertrophy and strength, a resistance weight- training program of at least 10-12 weeks with compound movements for both upper and lower body exercises should be followed.

Body Composition and Dietary Intake of Elite Cross-country Skiers Members of the Greek National Team

PURPOSE

To assess the anthropometric characteristics and dietary intake of the Greek national cross-country skiing team.

METHODS

Thirty-three athletes (10 females aged 20 ± 5 years; 23 males aged 20 ± 6 years old) participated in the study. All athletes were members of the Greek national ski team, and they had been selected to take part in the Winter Olympics, World Ski Championships, European Ski Championships or other international events, according to their performance. Body composition was estimated by bioelectrical impedance (BIA) and skinfold thickness. The athletes recorded their physical activity and dietary intake for 3 training days, and on a competition day.

RESULTS

The female skiers had 14.2±1.9% body fat, the men 11.0±1.5% body fat. Female athletes consumed a diet of 1988±319 Kcal during training days and 2011±330 Kcal during competition days. Male athletes consumed 2255±790 Kcal and 2125±639 Kcal respectively. These values are below those recommended for highly active people. During the training period, carbohydrate, fat and protein contributed to 44.5±7.1%, 39.2±5.3% and 16.1±3.7% of the total energy intake (EI) respectively for the males, and to 52.8±5.6%, 33.0±3.7% and 14.3±2.5% of the EI of the women. Between training and competition days, men demonstrated an increased carbohydrate and reduced fat consumption when competing (P<0.001 for both). Women, on the other hand, consumed more carbohydrate and less protein during competition days (P<0.05 for both). Protein intake was within the recommended range for both males and females, but fat exceeded the recommended values and was consumed at the expense of carbohydrate. Vitamins B(12), D, E and K, biotin, folate, Ca, Mg, K, I were inadequately consumed (below the RDA) by both women and men, while the women also exhibited inadequate intakes of iron and the men of manganese.

CONCLUSIONS

The inadequate energy and nutrient intake in the Greek national cross-country ski team could put the athletes at risk of nutritional deficiencies, and possibly compromise their athletic performance.

Physical, Behavioral, and Body Image Characteristics in a Tri-Racial Group of Adolescent Girls

OBJECTIVES

The purpose of this study was to evaluate physical characteristics, nutrient intake, physical activity level, and body image in white (CC), African-American (AA), and Hispanic-American (HA) female adolescents.

RESEARCH METHODS AND PROCEDURES

High school volunteers were solicited for this study. Self-reported information was used to determine subject characteristics, family income, physical activity, body image, and nutrient intake. Physical evaluations were used to determine body mass index, percent body fat, fat distribution, resting heart rate, and blood pressure (BP).

RESULTS

Results showed that AA girls displayed significantly higher diastolic BP than HA girls (p = 0.029). CC adolescents showed greater physical activity (p = 0.010) and lower adiposity than HA adolescents (p = 0.048), as well as lower subscapular skinfold than AA adolescents (p = 0.018). AA adolescents selected a higher ideal body size than CC girls (p = 0.038). There was also a significant difference in percentage carbohydrates (p < 0.034) and cholesterol consumed (p < 0.016) among groups, with CC girls showing the highest values for carbohydrates and lowest values for cholesterol intake among groups.

DISCUSSION

Given our findings of higher adiposity and lower physical activity levels in HA adolescents and greater diastolic BP levels and subscapular skinfold in AA adolescents, more interventions should be targeted toward improving health-related variables among minority populations.

Efficacy and consequences of very-high-protein diets for athletes and exercisers

Athletes and exercisers have utilised high-protein diets for centuries. The objective of this review is to examine the evidence for the efficacy and potential dangers of high-protein diets. One important factor to consider is the definition of a ‘high-protein diet’. There are several ways to consider protein content of a diet. The composition of the diet can be determined as the absolute amount of the protein (or other nutrient of interest), the % of total energy (calories) as protein and the amount of protein ingested per kg of body weight. Many athletes consume very high amounts of protein. High-protein diets most often are associated with muscle hypertrophy and strength, but now also are advocated for weight loss and recovery from intense exercise or injuries. Prolonged intake of a large amount of protein has been associated with potential dangers, such as bone mineral loss and kidney damage. In otherwise healthy individuals, there is little evidence that high protein intake is dangerous. However, kidney damage may be an issue for individuals with already existing kidney dysfunction. Increased protein intake necessarily means that overall energy intake must increase or consumption of either carbohydrate or fat must decrease. In conclusion, high protein intake may be appropriate for some athletes, but there are potential negative consequences that must be carefully considered before adopting such a diet. In particular, care must be taken to ensure that there is sufficient intake of other nutrients to support the training load.

Consumo alimentar e perfil antropométrico de tenistas amadores e profissionais

INTRODUÇÃO: O perfil antropométrico e o consumo alimentar exercem grande influência no desempenho esportivo; entretanto, essas informações sobre tenistas brasileiros ainda são escassas. OBJETIVO: Descrever e comparar o consumo alimentar e o perfil antropométrico de tenistas amadores (AM) e profissionais (PRO). MÉTODOS: Foram avaliados 24 tenistas, com a seguinte distribuição: profissionais (PRO; n = 9) e amadores (AM; n = 15). Os atletas foram avaliados quanto a variáveis antropométricas (peso, estatura, circunferências e dobras cutâneas) e a composição corporal foi estimada por três diferentes protocolos. As dietas foram avaliadas a partir de três diários alimentares. RESULTADOS: Não houve diferença significativa no perfil antropométrico dos atletas PRO em relação aos AM (peso: 69,5 ± 9,8kg e 66,0 ± 5,0kg; estatura: 177,9 ± 4,3cm e 175,6 ± 2,7cm, IMC: 23,5 ± 1,4kg/m² e 22,6 ± 0,8kg/m² e gordura corporal: 13,0 ± 5,5% e 13,7 ± 2,4%, respectivamente). Observou-se significativo déficit energético entre a estimativa da necessidade energética e a ingestão energética relatada. O consumo de carboidratos apresentou-se no limite mínimo sugerido (AM: 6,3 ± 0,5g/kg/dia e PRO: 6,5 ± 0,7g/kg/dia), enquanto a ingestão de proteínas mostrou-se superior às recomendações disponíveis na literatura (AM: 2,4 ± 0,2g/kg/dia e PRO: 2,3 ± 0,3g/kg/dia). Com relação aos minerais, a principal preocupação foi a baixa ingestão de cálcio (AM: 798,1 ± 786,3mg/dia e PRO: 766,9 ± 602,4mg/dia). CONCLUSÃO: Não foram observadas diferenças significativas no perfil antropométrico e no consumo alimentar entre os atletas AM e PRO. Os desvios observados no consumo alimentar reforçam a necessidade de orientação/planejamento nutricional, a fim de atender às demandas específicas da modalidade, visando maximizar o desempenho.

Pediatric sports nutrition: an update

PURPOSE OF REVIEW

There is a growing interest in the field of pediatric sports nutrition because of the will to lead the child athlete to high achievements, with minimal impairment of growth and development. In this article, we review some of the new data concerning the possible short-term and long-term effects of nutrition on children's performance, current and future health.

RECENT FINDINGS

Growing children engaged in strenuous exercise have several physiologic and metabolic characteristics that distinguish them from adults and require specific nutritional considerations. There is currently not enough evidence to support either carbohydrate loading or increased protein intake in the diet of the child athlete. Creatine use, although common among youth, is not recommended. Adequate hydration is essential to optimal performance. Consumption of iron-rich foods should be encouraged, as depleted iron stores are common in young athletes. In female athletes, nutritional deficiencies could lead to athletic amenorrhea and bone loss, and the resolution of energy deficits can restore normal bone formation and the return of menses.

SUMMARY

In the highly competitive world of the child athlete, proper nutrition is of essence. Unfortunately, most of the knowledge in this field is based on adult literature. Age-specific research would lead to a better understanding of what constitutes 'a healthy diet' in the context of the growing athlete and may be a first step toward achieving these necessary insights.

Effect of strength training session on plasma amino acid concentration following oral ingestion of leucine, BCAAs or glutamine in men

We examined the acute effects of a 1-h strength training session (STS) on plasma amino acid concentration following orally ingestion of leucine, branched-chain amino acids (BCAAs) or glutamine in nine physically active men who participated in double-blinded and randomised experiments. The subjects took placebo, leucine, BCAAs, or glutamine capsules (50 mg/kg) in either rest (REST) or STS condition. Blood samples were taken before and at 30, 60, 90, and 120 min after the beginning of the treatment and they were assayed for plasma amino acids with HPLC. Following both leucine and BCAA ingestion the peak concentration of leucine was similar at rest (524 +/- 46 and 530 +/- 29 nmol/ml, respectively) and similar after STS (398 +/- 43 and 387 +/- 46 nmol/ml, respectively) but the rest and STS concentrations differed from each other (P < 0.01-0.001). The modelled polynomial data for the leucine treatment showed that the peak concentration of leucine occurred at 67 min at rest and at 90 min in STS (difference between REST and STS: P = 0.012). For the BCAA treatment the polynomial data showed that the peak concentration of leucine occurred at 72 min at rest and at 78 min in STS (P = 0.067). The peak concentration of glutamine was similar in both rest and STS condition and occurred at 60 min at rest and at 57 min in STS. In conclusion, 1-h of STS slows the increase in the peak concentration of plasma leucine similarly after oral ingestion of leucine or BCAAs but after oral ingestion of glutamine it has no slowing effect on glutamine concentration.

Training-induced improvement in lipid oxidation in type 2 diabetes mellitus is related to alterations in muscle mitochondrial activity. Effect of endurance training in type 2 diabetes

AIM

We investigated whether or not, in type 2 diabetic (T2D) patients, an individualized training effect on whole-body lipid oxidation would be associated with changes in muscle oxidative capacity.

METHODS

Eleven T2D patients participated in the study. Whole-body lipid oxidation during exercise was assessed by indirect calorimetry during graded exercise. Blood samples for measuring blood glucose and free fatty acids during exercise, and muscle oxidative capacity measured from skeletal muscle biopsy (mitochondrial respiration and citrate synthase activity), were investigated in the patients before and after a 10-week individualized training program targeted at LIPOXmax, corresponding to the power at which the highest rate of lipids is oxidized (lipid oxidation at LIPOXmax).

RESULTS

Training induced both a shift to a higher-power intensity of LIPOXmax (+9.1+/-4.2W; P<0.05) and an improvement of lipid oxidation at LIPOXmax (+51.27+/-17.93 mg min(-1); P<0.05). The improvement in lipid oxidation was correlated with training-induced improvement in mitochondrial respiration (r=0.78; P<0.01) and citrate synthase activity (r=0.63; P<0.05).

CONCLUSION

This study shows that a moderate training protocol targeted at the LIPOXmax in T2D patients improves their ability to oxidize lipids during exercise, and that this improvement is associated with enhanced muscle oxidative capacity.

Efeito da oferta dietética de proteína sobre o ganho muscular, balanço nitrogenado e cinética da 15N-glicina de atletas em treinamento de musculação

O efeito da oferta crescente de proteína sobre o ganho muscular, balanço nitrogenado e cinética da 15N-glicina de atletas de musculação foi estudado em seis jovens saudáveis, praticantes de treinamento com pesos (> 2 anos), sem uso de anabolizantes e concordes com os princípios éticos da pesquisa. Todos receberam adequações dietéticas (0,88g de proteína/kg/dia) pré-experimento de 2 semanas (D1) após o que se ofereceu, por idêntico período, dieta contendo 1,5g de proteína/kg de peso corporal/dia com 30kcal/g de proteína (dieta D2). A seguir receberam, nas próximas 2 semanas, a dieta D3, contendo 2,5g de proteína/kg de peso corporal/dia e 30 kcal/g proteína. As avaliações antropométricas, alimentares, biquímicas, balanço nitrogenado (BN) e cinética com 15N-glicina foram realizadas no início do estudo, pós D1 (M0) e no último dia das dietas D2 (M1) e D3 (M2). Ao final do estudo (4 semanas) houve aumento significativo na massa muscular (1,63±0,9kg), sem diferença entre D2 e D3. O BN acompanhou o consumo protéico/energético (M0 = -7,8g/dia; M1 = 5,6g/dia e M2 = 16,6g/dia) e a síntese protéica acompanhou o BN, com significância estatística (p<0,05) em relação ao basal (M0) mas semelhante entre D2 e D3 (M1 = 49,8±12,2g N/dia e M2 = 52,5±14,0g N/dia) e sem alteração significativa do catabolismo. Assim, os dados de BN e cinética da 15N-glicina indicam que a ingestão protéica recomendável para esses atletas é superior ao preconizado para sedentários (0,88g/kg) e inferior a 2,5g/kg de peso, sendo no caso, 1,5g de proteína/kg de peso/dia com ajuste do consumo energético para 30 kcal/g de proteína.

Effects of arachidonic acid supplementation on training adaptations in resistance-trained males

Background

To determine the impact of AA supplementation during resistance training on body composition, training adaptations, and markers of muscle hypertrophy in resistance-trained males.

Methods

In a randomized and double blind manner, 31 resistance-trained male subjects (22.1 ± 5.0 years, 180 ± 0.1 cm, 86.1 ± 13.0 kg, 18.1 ± 6.4% body fat) ingested either a placebo (PLA: 1 g·day^-1 corn oil, n = 16) or AA (AA: 1 g·day^-1 AA, n = 15) while participating in a standardized 4 day·week^-1 resistance training regimen. Fasting blood samples, body composition, bench press one-repetition maximum (1RM), leg press 1RM and Wingate anaerobic capacity sprint tests were completed after 0, 25, and 50 days of supplementation. Percutaneous muscle biopsies were taken from the vastus lateralis on days 0 and 50.

Results

Wingate relative peak power was significantly greater after 50 days of supplementation while the inflammatory cytokine IL-6 was significantly lower after 25 days of supplementation in the AA group. PGE₂ levels tended to be greater in the AA group. However, no statistically significant differences were observed between groups in body composition, strength, anabolic and catabolic hormones, or markers of muscle hypertrophy (i.e. total protein content or MHC type I, IIa, and IIx protein content) and other intramuscular markers (i.e. FP and EP₃ receptor density or MHC type I, IIa, and IIx mRNA expression).

Conclusion

AA supplementation during resistance-training may enhance anaerobic capacity and lessen the inflammatory response to training. However, AA supplementation did not promote statistically greater gains in strength, muscle mass, or influence markers of muscle hypertrophy.

International Society of Sports Nutrition position stand: protein and exercise

Position Statement

The following seven points related to the intake of protein for healthy, exercising individuals constitute the position stand of the Society. They have been approved by the Research Committee of the Society. 1) Vast research supports the contention that individuals engaged in regular exercise training require more dietary protein than sedentary individuals. 2) Protein intakes of 1.4 – 2.0 g/kg/day for physically active individuals is not only safe, but may improve the training adaptations to exercise training. 3) When part of a balanced, nutrient-dense diet, protein intakes at this level are not detrimental to kidney function or bone metabolism in healthy, active persons. 4) While it is possible for physically active individuals to obtain their daily protein requirements through a varied, regular diet, supplemental protein in various forms are a practical way of ensuring adequate and quality protein intake for athletes. 5) Different types and quality of protein can affect amino acid bioavailability following protein supplementation. The superiority of one protein type over another in terms of optimizing recovery and/or training adaptations remains to be convincingly demonstrated. 6) Appropriately timed protein intake is an important component of an overall exercise training program, essential for proper recovery, immune function, and the growth and maintenance of lean body mass. 7) Under certain circumstances, specific amino acid supplements, such as branched-chain amino acids (BCAA's), may improve exercise performance and recovery from exercise.

Dietary protein, endurance exercise, and human skeletal-muscle protein turnover

PURPOSE OF REVIEW

Whereas diet and exercise have been shown to influence whole-body protein utilization, little is known about the impact of these factors on skeletal-muscle protein turnover. We highlight the role of dietary protein in modulating skeletal-muscle protein turnover in response to endurance exercise. Effects of endurance exercise on skeletal-muscle protein metabolism are presented and the influence of habitual protein intake on exercise-related protein responses is discussed.

RECENT FINDINGS

Skeletal-muscle protein turnover increases in response to endurance exercise training and following a single endurance exercise bout. Nutritional supplementation postexercise favorably affects skeletal-muscle protein synthesis and demonstrates amino acid availability as pivotal to the skeletal-muscle synthetic response following exercise. The level of habitual protein intake influences postexercise skeletal-muscle protein turnover.

SUMMARY

Dietary protein and exercise are powerful stimuli affecting protein turnover. Since variation in habitual protein intake influences skeletal-muscle protein turnover postexercise, investigations are needed to determine what role protein intake has in regulating skeletal-muscle protein metabolism. Long-term, well controlled diet and exercise intervention studies are essential for clarification of the relation between protein intake, endurance exercise, and skeletal-muscle protein turnover. Studies designed to characterize this relationship should be attentive to habitual macronutrient and energy intakes.

Hyperinsulinaemia, hyperaminoacidaemia and post-exercise muscle anabolism: the search for the optimal recovery drink

Dietary supplements and other ergogenic aids are popular among athletes. Recent studies have shown that nutritional mixtures containing protein hydrolysates, added leucine, and high-glycaemic carbohydrates greatly augment insulin secretion compared with high-glycaemic carbohydrates only. When post-exercise hyperinsulinaemia is supported by hyperaminoacidaemia induced by protein hydrolysate and leucine ingestion, net protein deposition in muscle should occur. Thus, consumption of post-exercise recovery drinks containing these nutrients in conjunction with appropriate resistance training may lead to increased skeletal muscle hypertrophy and strength. However, the long-term effects on body composition and exercise performance remain to be determined.

The effect of protein and carbohydrate supplementation on strength training outcome of rehabilitation in ACL patients

Patients with anterior cruciate ligament (ACL) injury experience atrophy and weakening of the extensor as well as the hamstrings muscles at the injured leg. Especially, the weakness of the quadriceps muscle has been ascribed to hamper daily physical tasks. The purpose of the present study was therefore to investigate if nutrient supplementation during 12 weeks of conservative rehabilitation strength training could enhance hypertrophy and strength of the quadriceps muscle in ACL-injured patients. Twenty-six ACL-injured men and women were included and randomly distributed into three supplementation groups: Protein+Carbohydrate (PC), Isocaloric-Carbohydrate (IC), or Placebo (PL), ingesting the supplementation immediately after each of 36 training sessions. Determined from images of thigh cross-sections (magnetic resonance imaging) the hypertrophy of the quadriceps muscle differed significantly between groups at the distal part, with the PC group demonstrating the largest hypertrophy. Peak torque of the quadriceps muscle at constant velocity 60 degrees.s-1 was significantly elevated in the PC group only, and the time to reach peak torque tended to decrease as well only in the PC group. The results from this study demonstrate that restoration of the distal vasti muscle mass and knee extension muscle strength with resistance training is promoted further by protein-containing nutrient supplementation immediately after single exercise sessions. Thus, exercise-related protein supplementation may seem important for surgery-related rehabilitation of skeletal muscle.

Promoting training adaptations through nutritional interventions

Training and nutrition are highly interrelated in that optimal adaptation to the demands of repeated training sessions typically requires a diet that can sustain muscle energy reserves. As nutrient stores (i.e. muscle and liver glycogen) play a predominant role in the performance of prolonged, intense, intermittent exercise typical of the patterns of soccer match-play, and in the replenishment of energy reserves for subsequent training sessions, the extent to which acutely altering substrate availability might modify the training impulse has been a key research area among exercise physiologists and sport nutritionists for several decades. Although the major perturbations to cellular homeostasis and muscle substrate stores occur during exercise, the activation of several major signalling pathways important for chronic training adaptations take place during the first few hours of recovery, returning to baseline values within 24 h after exercise. This has led to the paradigm that many chronic training adaptations are generated by the cumulative effects of the transient events that occur during recovery from each (acute) exercise bout. Evidence is accumulating that nutrient supplementation can serve as a potent modulator of many of the acute responses to both endurance and resistance training. In this article, we review the molecular and cellular events that occur in skeletal muscle during exercise and subsequent recovery, and the potential for nutrient supplementation (e.g. carbohydrate, fat, protein) to affect many of the adaptive responses to training.

Nutritional profile of the Brazilian Amputee Soccer Team during the precompetition period for the world championship

OBJECTIVE

The purpose of this study was to determine the dietary and anthropometric profiles of the Brazilian amputee soccer players during the training period before the world soccer amputee championship, according to their positional roles in the game.

METHODS

Fifteen male athletes participated in the study. Data on height, weight, skinfold thickness, and circumferences were collected to assess nutritional status. Dietary intake was obtained by using 6-d dietary records, analyzed by a Nutrition Support Program for total energy intake, carbohydrates, proteins, lipids, vitamins, and minerals. One-way analysis of variance was used to identify differences in groups (P < 0.05).

RESULTS

Midfield players were heavier than the others, and this difference may have been caused by a large quantity of subcutaneous fat. Dietary data showed a low carbohydrate intake and high protein and fat intakes. No athlete met the recommendations for vitamin E, and forward players did not meet recommendations for calcium.

CONCLUSION

Amputee athletes need an individualized nutritional orientation and the lack of information about disabled sports and athletes highlights the need for more studies in this area.

Contemporary issues in protein requirements and consumption for resistance trained athletes

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.

Dietary protein intake impacts human skeletal muscle protein fractional synthetic rates after endurance exercise

This investigation evaluated the physiological impact of different dietary protein intakes on skeletal muscle protein synthesis postexercise in endurance runners. Five endurance-trained, male runners participated in a randomized, crossover design diet intervention, where they consumed either a low (0.8 g/kg; LP)-, moderate (1.8 g/kg; MP)-, or high (3.6 g/kg; HP)-protein diet for 4 wk. Diets were designed to be eucaloric with carbohydrate, fat, and protein approximating 60, 30, and 10%; 55, 30, and 15%; and 40, 30, and 30% for LP, MP, and HP, respectively. Substrate oxidation was assessed via indirect calorimetry at 3 wk of the dietary interventions. Mixed-muscle protein fractional synthetic rate (FSR) was measured after an endurance run (75 min at 70% V(O2 peak)) using a primed, continuous infusion of [(2)H(5)]phenylalanine. Protein oxidation increased with increasing protein intake, with each trial being significantly different from the other (P < 0.01). FSR after exercise was significantly greater for LP (0.083%/h) and MP (0.078%/h) than for HP (0.052%/h; P < 0.05). There was no difference in FSR between LP and MP. This is the first investigation to establish that habitual dietary protein intake in humans modulates skeletal muscle protein synthesis after an endurance exercise bout. Future studies directed at mechanisms by which level of protein intake influences skeletal muscle turnover are needed.

Effects of resistance training and protein supplementation on bone turnover in young adult women

BACKGROUND

The strength of aging bone depends on the balance between the resorption and formation phases of the remodeling process. The purpose of this study was to examine the interaction of two factors with the potential to exert opposing influences on bone turnover, resistance exercise training and high dietary protein intake. It was hypothesized that resistance training by young, healthy, untrained women with protein intakes near recommended levels (0.8 g.kg(-1).d(-1)) would promote bone formation and/or inhibit bone resorption, and that subsequent supplementation to provide 2.4 g protein.kg(-1).d(-1) would reverse these effects.

METHODS

Bone formation was assessed with serum bone-specific alkaline phosphatase (BAP) and osteocalcin (OC), and bone resorption with urinary calcium and deoxypyridinoline (DPD). Biochemical, strength, anthropometric, dietary, and physical activity data were obtained from 24 healthy, untrained, eumenorrheic women (18-29 y) at baseline, after eight weeks of resistance training (3 d.wk(-1), approximately 1 hr.d(-1); 3 sets, 6-10 repetitions, 13 exercises, 75-85% maximum voluntary contraction), and after 12 weeks of resistance training and 10 days of protein/placebo supplementation. Subjects were randomized (double-blind) to either a high protein (HP) or training control (TC) group and, during the final 10 days, consumed either enough purified whey protein to bring daily protein intake to 2.4 g.kg(-1).d(-1), or an equivalent dose of isoenergetic, carbohydrate placebo.

RESULTS

Strength, lean tissue mass, and DPD increased significantly in both groups over time, while percent body fat and BAP decreased (repeated measures ANOVA, p < or = 0.05, Bonferroni correction). No significant changes were observed for serum OC or urinary calcium, and no significant group (TC, HP) x time (baseline, week 8, week 12) interactions emerged for any of the biochemical measures.

CONCLUSION

(1) Twelve weeks of high-intensity resistance training did not appear to enhance bone formation or inhibit bone resorption in young adult women, as assessed by biochemical markers of bone metabolism. (2) Subsequent maintenance of a high protein intake for 10 days in these regularly-training, calcium-replete women also showed no effects on bone metabolism.