High protein diets and performance: Exploring the next generation of protein applications

High protein diets and performance: Exploring the next generation of protein applications

Background to protein composition and structure Made from 20 naturally occurring amino acids The ratio of amino acids varies between protein sources The sequencing of amino acids varies between protein sources

High protein diets definitions and benefits Definition of a high protein diet - 20% of calories from protein (normal US diet 12-16% from proteins) So 2,500 kcal high protein diet = 125g protein. day -1 (vs WHO/ DoH 55-60g) - patients with - heart disease Benefits osteoporosis, for : - - sarcopenia, - type 2 diabetes - obesity - metabolic syndrome Protein~ from the Greek proteus meaning first one or most important one Layman et al. 2009 Nutr. Metab (Lond) 6; 12-1-6

Benefits of increasing protein intake and exercise Changes in body fat (%Fat) after 16 weeks consuming reduced-energy diets with increased protein, with and without exercise Protein intake was ~105g per day on the Protein diet (PRO) and ~ 57g per day on the Carbohydrate diet (CHO). Provision of energy carbohydrate and fat was identical * * *Significant effect of diet, P < 0.05 #significant effect of exercise, P < 0.05. Fat loss was significantly greater with the protein diet compared to the CHO diet and exercise had an additive effect on fat loss with both diets. Layman et al. J. Nutr. 2005;135:1903-1910

Chronic effects >6 weeks of high protein diets on performance Morton et al. 2017 - A systematic review, meta-analysis and meta regression: Effects of protein supplementation on resistance training induced gains in muscle mass and strength in healthy adults Parameter Effects of protein supplementation Reviewed 49 studies, (1863 subjects) who increased protein intake for >6 weeks. Fat free mass (FFM) Muscle fibre cross sectional area Mid femur cross sectional area Strength Increased by 0.3kg (27%) Increased by 310mm 2 (38%) Increased by 7.2mm 2 (14%) Increased by 2.49kg (9%) Protein intkes up to1.6 g.kg.day-1 (approximately 120g per day) increased gains in fat free mass (muscle) and strength. Morton et al. Br J Sports Med 2017;0:1 10.

Which fuels limit endurance performance? Muscle glycogen Muscle triglycerides Maximum rate 0.8 1g Ex CHO per minute Plasma free fatty acids Plasma glucose Exogenous glucose/maltodextrin can be oxidised at rates up to 60g per hour Romijn et al. JAP 2000 Vol. 88 (5), 1707-1714, Jeukendrup et al. Curr Opin Nutr Metab Care. 2010 Jul;13(4):452-7

Acute effects of protein supplementation on performance - ingestion during exercise Saunders et al. 2009 Study design Trained male cyclists aged 25 years, performed two laboratory 60km time trials. Carbohydrate trial (CHO) 60g glucose/maltodextrin per hour. 3 x 20km laps Protein trial (CHO+ProH) 60g glucose/maltodextrin and 18g protein. Saunders et al. 20019 IJSNEM, 19, 136-149

Effects of acute protein intake on cycling performance 36 secs (0.0 42 secs (1.6 24 secs (2.4 200 9 201 3 11.7 million inches 9.6 million inches Saunders et al. 20019 IJSNEM, 19, 136-149

Potential mechanisms for performance improvement increased protein oxidation (glycogen sparing) ENERGY Implication Protein provision throughout endurance exercise could improve performance

Potential mechanisms for performance improvement reduced muscle breakdown? Protein provision throughout and following exercise could reduce muscle breakdown and improve muscle recovery Saunders et al. 20019 IJSNEM, 19, 136-149

Protein hydrolysates the next generation of protein applications Antioxidant delivery Leucine delivery Insulinotropic effects Improved sensory charact Targeted protein hydrolysis can be used to improve the digestive, functional and sensory characteristics of proteins.

Increasing dietary protein intake typical snack foods are high in fat and carbohydrate!

SIS Formulation of a protein supplement : theory into practice Key requirements:- Compact - easy to carry and take during exercise Provide an efficacious amount of protein Easily digested protein source Convenient - no refrigeration High quality protein source High concentration of BCAAs Low carbohydrate Low fat

SIS Protein on the go Whey20 Key characteristics :- 20g of squeezable protein per 78ml serving High whey hydrolysate content Only 0.1g fat and 1.8g carbohydrate Provides 7g BCAAs per serving Research proven to reduce muscle breakdown (in press) Research proven to enhance muscle recovery (in

Summary - Effects of protein on exercise performance High protein diets - increase gains in muscle mass and strength - help reduce body fat - useful for athletes Acute protein intake during exercise - can increase endurance performance - could reduce muscle breakdown Acute protein intake after exercise - improves muscle strength - reduces muscle breakdown - reduces muscle soreness