Protein Timing for Optimal Recovery & Maintenance of Lean Body Mass Heather Hynes, MSc, RD, CSSD Sport Dietitian Sport Medicine and Science Council of Saskatchewan
Presentation Outline: Review of the 2016 DC position paper Protein type, dosage and timing Planning for Performance Recovery planning Planning for Weight Loss How to preserve lean body mass
New Guidelines in place. Should be based on: A periodized training and nutrition program Timing between training sessions Optimal training adaptation to specific training sessions Athlete training status (highly trained may require less vs. new training stimulus) Athlete s training goals Body composition goals Food choices/nutrient needs Daily energy considerations/energy Budget DC, ACSM, Academy 2016
Behind the Recommendations.. Key points from DC, ACSM, Academy 2016 position paper The primary goal of training is to ADAPT the body to the physical and metabolic stresses of exercise-the nutrition plan needs to support these adaptations Energy availability (EA) is critical to support overall health and performance Energy Availability = Energy intake energy cost of exercise Nutrition and Athletic Performance, 2016
Body composition planning should be periodized as well and care taken to support the health of the athlete Nutrition guidelines (energy, protein, carbohydrate) should be presented per Kg bodyweight (BW) per day (g/kg/d) And guidance given in regards to nutrient timing Nutrition and Athletic Performance, 2016
Protein Needs dietary protein intake necessary to support metabolic adaptations, repair, remodeling, and for protein turnover generally ranges from 1.2-2.0g/kg BW/day. Higher intake may be indicated for short periods of increased training intensities, acute injury or when energy is reduced to prevent fat free muscle (FFM) loss 2016 DC, ACSM, Academy
Recommendations for athletes: 2009 ACSM/DC/ADA: 1.2-1.7g/kg/day 2016 DC/ACSM/Academy: 1.2-2.0g/kg/day Phillips & Van Loon (2011): 1.8-2.0g/kg/day (when kcal reduced) Hector & Phillips (2017): 1.6-2.4g/kg/day (when kcal reduced) Recommended Dietary Allowance (RDA): 0.8g/kg/day
Protein Content Food Serving Protein (g) Food Serving Protein (g) Chicken Breast 4 oz 27 Tofu, soft 1 cup 10 Fish 4 oz 23 Tofu, firm 1 cup 20 Egg (whole) 1 7 Greek yogurt 1 cup 15 Legumes 1 cup 14 Light yogurt 1 cup 8 Beef 4 oz 19 1% cottage cheese 1 cup 28 Soy milk 1 cup 7 Almond butter 2 Tbsp 6 Skim milk 1 cup 8 Peanut butter 2 Tbsp 6 Quinoa 1 cup 11 Cooked vegetables ½ cup 2-3 Brown rice 1 cup 5 Kashi cereal 1 cup 11 Oatmeal cooked 1 cup 6 Lara bar 48g 7 Nuts 2 Tbsp 7 Kashi granola bar 1 bar 6 Soybeans ½ cup 11 Milk to Go Sport 325 ml 26
Protein Type: Fast Absorption: Whey or Soy protein- induce a large increase in whole body protein synthesis and oxidation with minimal affect on whole body protein breakdown Slow Absorption: Casein- induces a change in whole body protein turnover, small increase in synthesis and oxidation and a large reduction in protein breakdown (Boirie, et al., 1997)
Protein Type: Plant sources of protein may result in a LOWER muscle protein synthetic response vs. animal based protein (van Vliet et al., 2015) Why? EAA profile (leucine content) Lower digestibility 1 cup cottage cheese = 2.27g Leucine (30g protein) 1 cup soy milk = 260mg Leucine (7g protein) Portions may need to be larger with plant based proteins
Protein Timing and Dosage: Planning is KEY for protein intake Typical diet of Canadian Sport Centres athletes = protein intake low all day- high at supper (Erdman, et al., 2013) Ideal Timing (when in E balance) = ~0.24g/kg BW @ each meal to maximize protein synthesis (Moore, et al., 2015) Balanced protein intake (over 24hr period) was superior for muscle protein synthesis vs. skewed distribution (ie- big supper)
Bedtime Snack: Yes Please!! Sleep is critical for complete recovery >8hr of quality sleep is the GOAL Sleep = no food intake= muscle protein balance is negative Include a high protein bedtime snack = increase muscle protein synthesis 12 wk weight training program + 40g protein bedtime snack = increase in LBM and strength with young active males (Snijders et al., 2015) Dosage of ~ 0.4g/kg BW @ night can improve protein balance while you sleep
Protein for Strength/Resistance training: Protein serves as both a substrate and a trigger for adaptation after both resistance and aerobic exercise Phillips & Van Loon, 2011 Protein intake during resistance training? Providing the body with AA during exercise may increase muscle protein synthesis and suppress breakdown Athlete tolerance Dosage of 20-25g every 3hr- ideal for maximal muscle protein synthesis Above this dosage = increased AA oxidation Phillips, 2012
Recovery Nutrition: 4 Goals post workout: 1. Rehydration (based on sweat losses) & replace electrolyte losses 2. Restoration of muscle glycogen (CHO) 3. Restoration/ repair to damaged protein/muscle tissue 4. Start the remodelling process (create an anabolic environment) Phillips & Van Loon, 2011
This is NOT a Complete RECOVERY Plan
Remember: CHO After/Between Exercises CHO ingestion between bouts of exercise may increase performance When is next session? CHO can help restore muscle glycogen Speedy Recovery needed- Goal for CHO in recovery 1-1.2g/kg/h for the first 4 hours then resume daily fueling needs 3-4g of CHO:1g protein DC, ACSM, Academy, 2016, Williams 2013
Protein for Recovery: The exact timing of the anabolic window post workout is not well defined BUT when the primary goal is to increase lean muscle mass consume high quality protein as soon as possible after training (Phillips, Van Loon, 2011) Especially if training was at a high intensity, over a longer duration (>1 ½ hours), new exercises, new training loads, or if your next training session is w/in 8 hours Research has shown that muscle protein synthesis (MPS) is optimized in response to exercise when ~ 10g EAA are consumed early in recovery (2016 DC, ACSM, Academy 2016)
Recovery Nutrition Protein How Much: 15 to 25 grams of high quality protein within the first 15-30 minutes (0.25-0.3g/KG BW) 500 ml skim milk- 18g 500 ml soy milk- 14g 500 ml 1% chocolate milk- 16g (also has 54g CHO) 3-4 slices lunch meat- 18g 125 ml drained tuna- 30g 125 ml almonds/ mixed nuts- 12 to 16g*** Watch the portions (high caloric load) 2 Tbsp peanut butter- 6g 2 eggs- 12g 142g 0% Greek yogurt- 13g 1 cup 1% cottage cheese-28g 50g low fat cheese- 13g
Design the Ideal Recovery Snack: Calculate your recovery needs: CHO @ 1-1.2g/Kg BW & Protein @ 0.25-0.3g/Kg BW Think about what foods can help you meet those requirements What foods/fluids are practical for recovery?
High Protein Diets: Planning for a change in Body Composition
Understand what is being lost. Body fat, body water, muscle mass Water at first Increased % LBM will be lost with FAST weight loss Increased % fat mass lost with SLOW weight loss <1% bodyweight lost per week = preserve performance and fat free mass (FFM) (Garthe et al., 2011) Initial decrease (glycogen/cho, water) Williams, 2013
Effect of Two Different Weight-Loss Rates on Body Composition and Strength and Power-Related Performance in Elite Athletes Ina Garthe, Truls Raastad, Per Egil Refsnes, Anu Koivisto, and Jorunn Sundgot-Borgen When weight loss (WL) is necessary, athletes are advised to accomplish it gradually, at a rate of 0.5 1 kg/ wk. However, it is possible that losing 0.5 kg/wk is better than 1 kg/wk in terms of preserving lean body mass (LBM) and performance. The aim of this study was to compare changes in body composition, strength, and power during a weekly body-weight (BW) loss of 0.7% slow reduction (SR) vs. 1.4% fast reduction (FR). We hypothesized that the faster WL regimen would result in more detrimental effects on both LBM and strengthrelated performance. Twenty-four athletes were randomized to SR (n = 13, 24 ± 3 yr, 71.9 ± 12.7 kg) or FR (n = 11, 22 ± 5 yr, 74.8 ± 11.7 kg). They followed energy-restricted diets promoting the predetermined weekly WL. All athletes included 4 resistance-training sessions/wk in their usual training regimen. The mean times spent in intervention for SR and FR were 8.5 ± 2.2 and 5.3 ± 0.9 wk, respectively (p <.001). BW, body composition (DEXA), 1-repetition-maximum (1RM) tests, 40-m sprint, and countermovement jump were measured before and after intervention. Energy intake was reduced by 19% ± 2% and 30% ± 4% in SR and FR, respectively (p =.003). BW and fat mass decreased in both SR and FR by 5.6% ± 0.8% and 5.5% ± 0.7% (0.7% ± 0.8% vs. 1.0% ± 0.4%/wk) and 31% ± 3% and 21 ± 4%, respectively. LBM increased in SR by 2.1% ± 0.4% (p <.001), whereas it was unchanged in FR ( 0.2% ± 0.7%), with significant differences between groups (p <.01). In conclusion, data from this study suggest that athletes who want to gain LBM and increase 1RM strength during a WL period combined with strength training should aim for a weekly BW loss of 0.7%. International Journal of Sport Nutrition and Exercise Metabolism, 2011, 97-104
Protein Intake: Impact on weight loss Why might a high protein diet work? Protein causes a greater feeling of fullness (satiety) vs. CHO and fat The thermic effect of food (TEF) (energy cost of eating) is higher for protein vs. CHO and fat 20-30% of RMR for protein 5-10% of RMR for CHO <0-5% of RMR for fat Maintenance of lean muscle mass would impact resting energy needs (metabolism)
What would that diet look like: Breakfast: 1 cup Whole grain cereal/high protein option + 2 cups skim milk 1 piece fruit AM Snack: ¾ cup vanilla Greek yogurt+ 1 cup raw vegetables Lunch: 2 cups spinach + 4 oz. grilled chicken + 1 cup added grilled vegetables + 1 T salad dressing + ½ cup quinoa PM snack: 3 pepperoni turkey bites + 1 cup grapes Supper: ½ cup brown rice + 4 oz. grilled fish + 1 ½ cups grilled asparagus Bedtime Snack: 1 cup cottage cheese + 1 piece fruit Approx. 129 grams protein Example for 60 kg athletes @ ~2.15g/KgBW/day
Summary: Recommendations Protein and CHO ingestion should occur immediately after exercise (before?) when the next training session is within 8 hrs Selecting high quality protein may be favorable (increase essential amino acid content) Athletes (likely) get enough protein in diet, therefore, protein supplementation is not necessary 2016 DC, ACSM, Academy guidelines = 1.2-2.0g/kg/day Timing of intake should be scheduled every 3-4 hours at a dosage of 20-25 grams (based on a 85kg male, less for lighter individuals and females)
QUESTIONS? COMMENTS? Contact: heather.hynes@sasktel.net