Protein Supplementation Risk v. Reward Developed by: Fabio Comana, MA., MS. NASM CPT, CES & PES; NSCA CSCS; ACSM EP-C; ACE CPT & HC; CISSN Engage.. Ignite.. Empower..
Introduction Skeletal Muscle: MPS v. MPB By 4 th decade of life (early 30s) decline of 0.8% / year (female can lose 23% of LBM between 30-70 years of age). Consequence examples: loss of metabolism, activity-chronic diseases. Throughout Day: Protein intake = short-term MPS due to hyperaminoacidemia + hyperinsulinemia (inhibits MPB) = positive nitrogen balance. Few hours later MPS decreases, MPB increases = negative nitrogen balance until the subsequent meal is ingested. Protein Ingestion MPS MPB Protein Ingestion Protein Ingestion MPS-to-MPB Ratio negatively influenced by: Acute resistance training (reversed if protein consumed before/after). Caloric deficit attenuated with higher protein intakes. Low/poor protein intakes. Aging attenuated with higher protein intakes
Recommendations Endurance Athlete * Resistance Athlete Recommended 1.2-1.4g / kg BW 1.4-2.0g / kg BW Upper Tolerance **/*** 2009/2010 Position Statements Quantity Academy of Nutrition and Dietetics, Joint Dietitians of Canada and American College of Sports Medicine / National Strength and Conditioning Association: 2.0g / Kg BW * Sport-specific training or > 10 hours of vigorous weekly exercise. ** Belief that excesses cannot be utilized by body converted to glucose or fats. May also be harmful. *** Some researchers support up to 2.8 g / Kg BW (Poortmans, et al., 2000; Campbell, et al., 2007; Martin, et al., 2005). Dose 84.1 Kg 65.9 Kg Endurance Athlete 101-118g 79-92g Resistance-trained Athlete 118-168g 92-119g Your own numbers?? g
Recommendations Protein Intakes Quantity Protein Powders Supplement (FDA) or Complement and Convenience (CC)? 84.1 Kg = 118-168g per day (using ~140g as an example): Food Source Pro (g) Kcal Food Source Pro (g) Kcal Dairy skim (2 x 8 oz.) 16 180 Dairy skim (2 x 8 oz.) 16 180 Chicken breast (2 x 3oz.) 48 350 Chicken breast (1 x 3oz.) 24 175 Fish (salmon) (1 x 3oz.) 20 200 Fish (salmon) (1 x 3oz.) 20 200 Quinoa (1 cup) 22 640 Quinoa (½ cup) 11 320 Lentils boiled (1 cup) 18 230 Grains (2 servings) 6 160 Grains (4 servings) 12 320 Vegetables raw (2 cups) 6 80 Vegetables raw (2 cups) 6 80 Good Protein Powder 59 275 Total: 142g 2,000* Total: 142g 1,390* * 610 kcal / day = 28.9 Kg (63.6 lbs.) per year (assuming no protein undulation).
Protein Quality (PQ) PQ assessed via essential amino acid composition of food (aligned with body s needs) + efficiency of digestion and assimilation into body. Essential Amino Acid (EAA) RDA Isoleucine (BCAA) Valine (BCAA) Leucine (BCAA) Methionine sum total +cysteine Tryptophan Lysine Phenylalanine sum total + tyrosine Threonine Histidine * 10 mg/kg of BW 10 mg/kg of BW 14 mg/kg of BW 13 mg/kg of BW 3.5 mg/kg of BW 12 mg/kg of BW 14 mg/kg of BW 7 mg/kg of BW 8 12 mg/kg of BW BCAA = Branched Chain Amino Acids = 30 35% of muscle tissue. Muscle synthesis/recovery; blood sugar regulation. Muscle metabolism/tissue repair liver support for gallbladder issues. Muscle synthesis/recovery; blood sugar regulation. Sulfur production metabolism; antioxidant roles Brain: Serotonin precursor moods/ sleep. Fatty acid oxidation; Ca absorption; Enzyme/antibody/hormone production AD hormones precursor; brain/cns fxn; mood/depression dopamine, NE Growth; builds Glycine/Serine - needed for collagen. Histamine precursor - allergic reactions; hemoglobin production
Protein Quantity and Quality AA (g per 25g Protein) Whey Milk (skim) Egg White Egg Fish (Salmon) Beef Pea Chicken Leucine BCAA 2.56 2.45 2.09 2.13 2.10 2.06 2.61 2.01 Isoleucine BCAA 1.67 1.52 1.50 1.36 1.19 1.18 1.18 1.20 Valine BCAA 1.42 1.68 1.58 1.53 1.33 1.29 1.24 1.30 Total: 5.65 5.64 5.09 5.02 6.62 4.54 5.02 4.50 Histidine EAA 0.42 0.68 0.56 0.59 0.76 0.83 0.60 0.84 Lysine EAA 2.40 1.99 1.69 1.80 2.37 2.20 2.04 1.93 Methionine EAA 0.55 0.63 0.85 0.77 0.81 0.68 0.25 0.60 Phenylalanine EAA 0.76 1.21 1.45 1.34 1.01 1.03 1.30 1.03 Threonine EAA 1.72 1.13 1.13 1.19 1.13 1.04 0.86 1.10 Tryptophan EAA 0.50 0.36 0.31 0.31 0.29 0.17 0.22 0.38 Tyrosine EAA (made from Phe) 0.74 1.21 0.97 1.03.87 0.83 0.90 0.64 Total: 12.72 12.84 12.15 12.04 11.86 11.30 11.19 11.02
Protein Quantity and Quality AA (g per 25g Protein) Soy Brown Rice Potato Quinoa Chia Amaranth Hemp Leucine BCAA 2.03 2.07 1.54 1.50 0.80 1.52 0.81 Isoleucine BCAA 1.21 1.06 1.06 0.90 1.04 1.01 0.67 Valine BCAA 1.29 1.47 0.81 1.13 1.32 1.18 0.59 Total: 4.51 4.60 3.41 3.53 3.17 3.71 2.08 Histidine EAA 0.65 0.64 0.60 0.60 0.70 0.67 0.351 Lysine EAA 1.55 0.96 1.50 1.41 1.18 1.13 0.46 Methionine EAA 0.33 0.57 0.39 0.50 0.68 0.39 0.30 Phenylalanine EAA 1.30 1.29 1.14 1.03 1.20 0.94 0.55 Threonine EAA 0.93 0.92 1.02 0.89 0.91 0.97 0.49 Tryptophan EAA 0.41 0.32 0.42 0.33 0.33 0.31 0.17 Tyrosine EAA (made from Phe) 0.93 0.94 0.81 0.70 0.86 0.57 0.37 Total: 10.50 10.23 9.31 8.98 8.94 8.84 4.76
MPS v. MPB Leucine Threshold (LT): For MPS to occur, intracellular levels of muscle leucine (Leu) must reach certain concentrations LT influencers: o Lowered with resistance training. o Elevated with aging and inactivity. LT varies (no true LT established), but 1.7 2.4g (minimum level) to 4g of Leu can maximally stimulate MPS. 20g of whey isolate = 1.8 2.4g Leu Intracellular Leucine Levels Following Protein Consumption in Young, Resistance-trained Subjects* 6g BCAA mix (2:1:1) ratio = 3g Leu, but all EAAs needed for MPS (stand-alone BCAA not ideal). Leucine Threshold Optimal Suboptimal 25g Whey 25g Soy 25 g Rice 6.25 g Whey + 5 g Leu 48 g Rice 50 g Soy * Threshold varies with age and activity levels
Protein Quality 2014 UN Food and Agriculture Organization (FAO) endorsed latest method for assessing quality: Digestible Indispensable Amino Acid Score (DIAAS) more accurate than PDCAAS (protein digestibility corrected amino acid score (1990). PDCAAS Measures remaining protein in fecal matter but this includes digestive secretions, mucus and intestinal bacteria. Examines digestion of crude protein Scores truncated to max of 1.0 undervalues protein quality (important with small intakes) DIAAS Samples protein in ileum which represents only protein in the food Examines digestion of individual AAs Has no limitation to ranking protein quality
AA (g/100g Protein) Whey Milk (skim) Egg White Pea Egg Soy Fish (Salmon) Brown Rice Leucine BCAA 10.23 9.80 8.37 10.42 8.53 8.11 8.40 8.29 AA (g/100g Protein) Beef Chicken Amaranth Quinoa Potato Chia Hemp Leucine BCAA 8.25 8.02 6.08 6.00 6.16 3.20 3.25 1.40 1.20 1.00 1.22 1.24 1.00 1.00 1.00 1.08 Protein PDCAAS v. DIAAS Scores 0.96 1.00 PDCAAS DIAAS 0.80 0.60 0.40 0.70 0.64 0.48 0.44 0.20 0.00 Milk Protein Concentrate Whey Protein Isolate Whey Protein Concentrate Soy Protein Isolate Pea Protein Concentrate Wheat Pea poor DIAAS (0.64 v. soy at 1.00 and whey at 1.24). Soy used for splanchnic (abdominal) activity, urea synthesis and for oxidation (energy production).
Essential Amino Acids Animal-based proteins generally have better AA profiles (ratios) v. vegetable based proteins (e.g., 4-to-1 Leu-to-Trp ratios). o Compare on nutrients. o Compare on kcal. Egg (1 large) Quinoa (½ cup) Hemp (20g protein) EAA 3.5g 3.5g 2.9g LAA None Tryptophan Methionine Relatively inexpensive Tryptophan Histidine, Lysine, Isoleucine High in glutamine (recovery) Kcal 60-75 kcal 315 kcal 100 kcal (powder)
Protein Quality Whey stimulates MPS better than any other protein form: Whey Casein Soy Hydrolyzed Collagen Complete Protein (as all EAA) Yes Yes Yes Yes Protein Quality Very Good Very Good Good Poor Digestibility Fast Slow Fast Semi-fast Leu (per 25g protein) 3.0 2.3 1.3 0.8 BCAA (per 25g protein) 5.6 4.9 3.4 1.4 EAA (per 25g protein) 12.4 11.0 9.0 3.8
Protein Types and Times
Good Protein Sources Milk = combination of casein and whey: Casein = ~ 70-80% of protein in cow s milk. Whey = ~ 20% of protein in cow s milk - translucent-white liquid left when milk coagulates. o When dried (concentrated) = forms good quality protein. Casein Forms gel (clot) in stomach slows gastric emptying. Provides sustained (slow) release of amino acids into blood can last several hours. Good source of BCAAs and glutamine Whey Rapid gastric emptying quick assimilation into body. Good source of BCAAs & glutamine. Leucine important for initiating transcription pathways - accelerates recovery / adaptation. Glutamine helps immune system recovery. Good source of cysteine helps make glutathione. Glutathione: powerful antioxidant against free radical damage & toxins. Whey can increase cellular glutathione levels.
Component Whey Powder Whey Concentrate Whey Isolate Food additive Removal of water, some lactose, ash & mineral. Further removal of lactose & fat fastest GE / assimilation. More expensive. Greater processing = some protein denaturation. Protein % 11-14.5% 25-89% > 90% Lactose % 63-75% 10-55% < 1% Milk Fat % 1-1.5% 2-10% < 1% Whey Isolate Hydrolysate: o Pre-digested, resists further breakdown in stomach (pepsin) = improved di-/tri-peptide uptake and faster GE /assimilation. o Little more expensive than whey isolates. Comparing Casein vs. Whey 1 st 3-hours whey increases protein synthesis rates 119% v. casein. 7-hours post exercise higher Leu balance from casein (yet, whey has 24.7% more Leu than casein) slow delivery.
Other Proteins: o Egg-based (albumin) Very good protein source. Slightly more expensive than milk-based; more salty. Not as soluble as whey isolates. Vegetable Protein (Soy): o Textured vegetable protein (TVP) derived from soy (meat alternative). o Generally contain some phytochemicals (e.g., isoflavones) estrogen effects and health? o Contains fiber possible lipid-lowering benefits? Component Soy Flour Soy Concentrate Soy Isolate Protein Composition 50% 70% 90% Comments Least refined Defatted soybeans o Vegetable / nut-based (e.g., rice, almond) Generally inferior in protein quality. Certainly exhibit inferior absorbability. High digestibility Most refined No fiber
Protein Timing and Dosing How much protein should be consumed within one meal? Many variables influence protein digestion and absorption rates: o Protein digestibility efficiency between plant and animal sources. o Body size and genetics. o Meal size and composition. o Protein sources (casein may take up to 8-hours to digest/absorb while whey may take 1-hour). o Diet experience (individuals consuming higher protein intakes adapt to digest proteins more efficiently). Men Women Upper threshold = 50g Upper threshold = 30g Rx = 35-45g Rx = 15-25g
Protein Timing and Dosing Strong support for protein ingestion in 60-min preceding, not just following exercise. If total daily protein intake is reduced = reduced post-exercise MPS total daily protein intake (overall quantity) is as important as timing around exercise. Whey protein (20g) = greatest post-exercise MPS over 1 st 4 hours (high BCAA, fastest protein), but larger dosages of plant-based proteins (45-50g) show similar results if they reach LT. Muscle Protein Synthesis Rates Elevated MPS Rates Pre-Exercise Post-exercise No Protein Ingested 6g EAA v. 20g whey v. whole foods equivalent? Whole protein food sources not as effective + large kcal quantities. 6g EAA + 35 g CHO v. no CHO same? Potentiates insulin effect on amino acid uptake and protein synthesis.
Protein Timing and Dosing During Exercise Range = 3½ - 6g/serving ingesting 2-4 servings/hour = ~7-25g/hour. Physical Performance Endurance Athlete Possibly lacking strong evidence Resistance Athlete Possible increased muscle growth Faster recovery and less DOMS Psychological Performance Lower RPE and mental fatigue No significant evidence Central Fatigue Theory: At Rest = Balance Amino Acids Levels in Blood and Uptake into Cells (e.g., Muscle) Tryptophan Bound to Albumin Muscle Cells don t Care for Tryptophan Reduces Amount Crossing BBB During Exercise = Fats in Blood Mobilized Fats Bound to Albumin More BCAA Uptake into Cells Serotonin and Melatonin More Free Tryptophan in Blood More Crosses BBB
Protein Timing and Dosing After Exercise MPS most active during 1 st 4 hours post-exercise, then body returns back to cycling between MPS and MPB. How much protein? o Minimum of 5-10g of protein can stimulate some MPS. o Dosing: 0.24g/Kg BW maximally stimulated MPS in younger adults v. 0.4g/Kg BW in older adults (> 65 years of age). o LT must be reached (1.7-2.4g minimum) 20g of fast protein (younger) consumed within 30-min increases rates over 10g, but no significant increases > 20g in most subjects. Post-exercise Protein Synthesis Rates by Dose Endexercise 1-hour 2-hour 3-hour 4-hour 5-hour 5g 10g 20g 30g 40g
AM Protein Sequencing Meet total daily protein needs, but build around 6 key sequences (meals and/or protein complements. If applicable reduce catabolic state (reduce cortisol) faster proteins are ideal (5-10g). Add to Total Intake Pre-Workout During Workout Post-workout 3-4+ hours later Later evening 6g EAA or up to 20g whey isolate (fast protein). 7-25g BCAA (protein) / hour.* Up to 20g whey isolate (fast protein) to maximize MPS. Reduce MPB that follows MPS window (catabolic state = 10-15g protein any good protein. 10g slow protein (reduce early morning cortisol effects). * Supporting research is mixed on this benefit.
Protein Intake Worksheet Event Amount Balance Total Daily Requirement: g Morning: g g Pre-workout: g g During Workout: g g Immediate Recovery: g g 3 4 Hours Later: g g Late Night: g g Remaining Balance: g Meal/snack allocation g
Thank You..!! For Your Commitment to Excellence Questions..?? Name: Fabio Comana, MA., MS. Credentials: NASM CPT, CES & PES; ACE CPT & HC; NSCA CSCS; ACSM EP-C; CISSN. Email: comana.fabio@gmail.com Facebook