The Power Team: Combining Protein and Exercise for Effective Results LESLIE BONCI, MPH, RD, CSSD, RDN UPMC CENTER FOR SPORTS MEDICINE

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1 The Power Team: Combining Protein and Exercise for Effective Results LESLIE BONCI, MPH, RD, CSSD, RDN UPMC CENTER FOR SPORTS MEDICINE 0

2 Objectives Discuss the state of protein consumption among Americans, including how much they are consuming, how much is recommended and what the latest research says about the powerful combination of protein and exercise Learn how you can help your clients achieve their body composition goals through smart nutrition and exercise practices Recommended menu plans, high-quality protein breakfast and snack ideas and simple recipes will be shared to help make it easy for your clients to add more protein power to their diet 1

3 Key Functions of Dietary Protein Muscle protein repair and synthesis Bone health Remodeling protein in muscle, bone, tendons, ligaments To support a healthy immune system As a component of hormones, enzymes, and antibodies As a source of energy for the muscle, liver and intestines To maintain glucose homeostasis To increase lean body mass To maintain optimal function of metabolic pathways that use amino acids To produce plasma proteins To aid in weight management 2

4 Muscle Protein Balance Net Protein Balance Difference between rates of protein synthesis (PS) and protein breakdown (PB) + Positive Net Balance PS > PB = lean body mass gain + - Negative Net Balance PB > PS = lean body mass loss -

5 % kcal Proportion of Calories from Protein is Similar for Gender and Age Groups % total daily kcal 35 Males Females AMDR Ages, yrs. NHANES

6 Protein Recommendations Recommended Dietary Allowance: 0.8 grams per kg body weight (adults) 55 grams of protein per day for 150 lb person Institute of Medicine Dietary Reference Intake (AMDR*): 10-35% of total daily calories 2,000 calorie diet: grams of protein/day *Acceptable Macronutrient Distribution Range

7 g/kg/day Americans Average Protein Intake is Above the RDA 3.5 Males Females g/kg/day RDA for Adults 0.8 g/kg/day Ages, yrs.

8 Current Protein Intake at Lower End of the AMDR AMDR 10% kcal 35% kcal 16% kcal ~25% kcal 83 g ~125 g protein intake satiety benefits Dairy Research Institute NHANES,

9 Percent of total daily protein intake Food Sources of Protein in the American Diet Protein desserts fats/oils other foods/bev grain products eggs/legumes/nuts fruit/veg meats/fish yogurt cheese milk Data from NHANES

10 CHILDREN The Top 5 Food Sources that Contribute About Half of Children s and Adult s Total Protein Intake ADULTS Milk 13.2% Poultry 14.4% Poultry 12.8% Beef 14.0% Beef 11.5% Cheese 8.5% Cheese 9.7% Milk 6.9% Yeast bread/rolls 6.4% Yeast bread/rolls 6.4% Dairy Research Institute NHANES and 19+ years

11 protein, gm Lowest Protein Intake at Breakfast & Snacks Ages, 2+ years 34.9 gm / eating occasion Percent of daily protein Breakfast: 15% Lunch: 31% Dinner: 42% Snacks: 12% Daily total: 82.6 g

12 Milk vs. Milk Alternatives: All Milks are Not the Same Milk (per 8 oz serving ) Calories Fat (g) Carbs (g) Protein (g) Calcium Vitamin D (IU) Vitamin A (IU) Potassi um (mg) Phosph orus (mg) Skim* 83 < Low-Fat Milk* Soy* Hemp** Almond* Rice* Coconut ** NA *USDA National Nutrient Database for Standard Reference, Release 26 **Nutrient values given as a range based on available product information for unsweetened and original products 11

13 Protein Content of Animal Foods FOOD PROTEIN (grams) i phone size meat, poultry, fish 21 3 oz can of tuna 21 3 oz hamburger ( mayo jar lid size) 21 Greek yogurt, 6-8 oz 9-23 Regular yogurt, 6-8 oz 5-9 Eggs, 3 whole or 6 whites 21 Cottage cheese, ¾ cup 21 Cheese, 3 slices or 3 oz 21 Deli meat, 3 slices/3 ounces 21 Bacon, 7 slices 21

14 Protein Content of Plant Foods FOOD PROTEIN (grams) Quinoa, 2 cups 16 Whole wheat toast, 6 slices 20 Broccoli, 5 cups 20 Brown rice, 4 cups 20 Beans, 1.5 cups 20 Lentils, 1.25 cups 20 Tofu, 6 ounces 20 Hummus, 1.25 cups 20 Edamame, 1 cup 17 Cashews, 1 cup 21 Almonds, 2 cups 18 Peanuts, 2/3 cup, sunflower seeds-2/3 c 22 Peanut butter- 5 TBSP 20

15 Protein Consumption and Exercise 14

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18 Protein Requirements for Sedentary vs Active Individuals For sedentary adults: 0.8 g/kg/body weight/day Or 0.35 grams/lb body weight /day Example: 120 pound person would require about 43 grams of protein per day 17

19 Recommendations for Children AGE Gms protein/kg BW

20 Protein Requirements for Active Adults by Age, Sport, Body Goals Type of athlete Protein gms/lb/bw 150 pound athlete Recreational Endurance Strength training Teenage athlete Athlete building mass Athlete restricting calories Maximum usable amount

21 Muscle Protein Synthesis Skeletal muscle growth occurs when Muscle Protein Synthesis (MPS)>Muscle Protein breakdown

22 Protein Dose for Muscle Synthesis 8 grams EAA maximally stimulates MPS 20 grams of high-quality protein will provide 8 grams of branched chain amino acids 24 oz (2.5 cups) skim milk 3 large eggs 3 oz lean meat/fish 8 oz (1 cup) yogurt

23 Protein Recommendation Per Meal 30 grams protein/meal with minimum of 2.5 grams leucine Animal and plant based sources can contribute to the protein content of meals 22

24 Distribution of Protein Throughout the Day is Key g high-quality protein Even out protein intake aim for g of high-quality protein at each meal to help maximize muscle protein synthesis 30 g 30 g 30 g 30 g Paddon-Jones and Rasmussen, Curr Opin Clin Nutr Metab Care, 2009; Moore et al., Am J Clin Nutr, 2009; Pennings et al., Am J Physiol Endocrinol Metab,

25 Amino Acid Composition of Different Proteins Dairy/whey high in leucine Pea protein glutamine, arginine and lysine Soy higher levels of glutamine and arginine Rice protein lysine is added Wheat protein high in glutamine

26 Leucine Assists in protein synthesis acting as a dietary trigger to support an anabolic response in muscle tissue Meal plan adequate in leucine Muscle Protein Meal plan inadequate in leucine block Muscle Protein Synthesis Vegetarians will need to eat more total protein to get adequate leucine

27 Leucine in Food FOOD LEUCINE (g) Beef, 3 oz 2.15 Chicken, 3 oz 2.00 Tuna, 3 oz 1.75 Salami, 3 oz 1.45 Milk, 8 oz 0.85 Peanuts, 1/3 cup 0.75 Lentils, 1/2 cup 0.65 Egg, 1 large 0.60 Almonds, 1/3 cup 0.40 Soybeans, 1/2 cup 0.40 Asparagus, 1/2 cup 0.10

28 Timing of Protein Intake with Exercise The meal response for protein synthesis lasts about 3 hours Evenly distributing protein over the course of the day keeps the body in a more anabolic state whereas uneven distribution, where protein may only be consumed at dinner, keeps the body in a catabolic state 27

29 Parenthesizing Workouts

30 Framing the Workout Pre lift 20 grams of protein + 35 grams of carbohydrate minutes BEFORE lifting Post- Lift 20 grams of protein + 35 grams of carbohydrate within minutes AFTER lifting

31 Protein Dose and Resistance Training 20 g = maximum protein synthesis stimulation Moore et al., AJCN, 2009

32 Balance Balance Resistance Exercise and Protein Work Together to Promote Muscle Gain Rest fed Exercise Exercise fed { Protein gains Rest fasted Exercise fasted Protein loss Protein gains Meal Meal Meal Protein loss Phillips SM., Nutrition, 2004

33 THE HOW-To s of Protein intake 32

34 The Power of Protein Consume protein at each meal aim for 30 grams/meal Have along with 2 carbohydrate sources fruits/vegetables, grains Include protein at each eating occasion Time intake correctly to maximize muscle synthesis

35 30 Grams Protein Breakfasts Breakfast #1: 2 slices of whole wheat toast with 2 tablespoons of peanut butter + 1 banana + 2 cups low-fat chocolate milk Breakfast #2: 2-egg omelet with 1 oz low-fat cheese and 1 oz chopped ham wrapped in 1 medium whole grain tortilla Breakfast #3: Smoothie with ½ cup low-fat vanilla Greek yogurt + ½ cup grape juice + ½ cup frozen berries + 1 scoop vanilla whey protein isolate + ice Breakfast #4: 1 turkey and cheese sandwich (3 oz turkey) on whole wheat bread Breakfast #5: 1 Canadian bacon, egg and cheese bagel + 1 low-fat milk (McDonald s)

36 30 Grams Protein Lunches Lunch #1: 3 oz can tuna, lettuce, tomato, mayo on whole wheat with ½ cup baby carrots Lunch #2: Salad with grilled chicken breast, kidney beans, whole grain crackers & an apple Lunch #3: Peanut butter/banana/honey on a high protein wrap with a 6 oz Greek yogurt Lunch #4: Cheese pizza, 2 slices, a salad and a 12 oz glass of skim milk Lunch #5: Vegetarian chili, 1.5 cups with texturized vegetable protein, beans, tomatoes, served with brown rice 35

37 30 Grams Protein Dinners Dinner #1: 3 oz (palm size) roasted chicken, 1 c broccoli, 1 c of rice pilaf Dinner #2: 6 oz tofu, with 2 c Asian vegetables, served with 1 c soba noodles Dinner #3: Fish taco with 3 ounces fish, ½ cup black beans, salsa, guacamole in a corn tortilla Dinner #4: 1.5 c pasta & marinara sauce with 1 c veggie crumbles & ½ c garbanzo beans Dinner #5: Omelet with 3 eggs, ¼ cup feta, spinach, tomatoes, mushrooms and a small baked potato 36

38 10 Gram Protein Boosters ½ scoop whey protein powder ½ cup Greek yogurt or ½ cup yogurt with 1 tablespoon whey protein powder 2 eggs or 1/3 cup egg substitute 2 slices cheese ½ high-protein commercial shake A 10 gram protein bar 10 oz low-fat milk (white or chocolate) or soy milk ½ sandwich with 1 ½ oz lean meat ¼ cup tuna salad on crackers 2 tablespoons peanut butter ¼ cup hummus or 2 strips beef/chicken jerky Commercial yogurt smoothies

39 Bottom Line Protein remains an important nutrient throughout the lifecycle Quantity of protein needs may vary depending upon age/activity Need for quality protein remains constant Food is an excellent way to meet protein needs and protein supplements can augment an inadequate protein intake

40 CONTACT INFORMATION Leslie Bonci, MPH, RD, CSSD, RDN #ActiveAdvice 39