Strategic Protein Intake and Timing in Exercise Performance

Strategic Protein Intake and Timing in Exercise Performance

Date

2-14-2024

Faculty Mentor

Majid Koozehchian, Kinesiology; Gina Mabrey, Kinesiology

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Submission Type

Conference Proceeding

Location

10:15-10:25am | Houston Cole Library, 11th Floor

Description

Published in the Journal of the International Society of Sports Nutrition, Jäger et al.'s article critically examines the relationship between protein intake and exercise performance. This comprehensive piece distills thirteen position points, each supported by rigorous peer-reviewed research. The paper underscores the International Society of Sports Nutrition's (ISSN) position that Muscle Protein Synthesis (MPS) is triggered by protein consumption in tandem with resistance exercise, regardless of whether protein is ingested before or after the exercise. However, optimal MPS is achieved when protein intake occurs no sooner than one hour before exercise and within a 1-4 hour window post-exercise. The study highlights that although exercise-induced anabolic effects can last up to 24 hours, their effectiveness wanes after the initial 1-4 hours. The research points out Whey Protein's distinct superiority over casein and soy in stimulating MPS, attributed to its high leucine and essential amino acid (EAA) content.

Additionally, the study suggests an optimal protein intake range of 1.4-2.0 g protein/kg body weight/day for building fat-free muscle mass. Given the influence of age, training intensity, and body composition on protein synthesis, the complexity of recommending a universal daily protein intake is acknowledged. For instance, endurance athletes on high protein-low carb diets have shown decreased performance, indicating that dietary protein needs are highly individualized. The study recommends that athletes and active individuals target protein sources rich in leucine (700-3000 mg) and other EAAs to maximize MPS. Optimal protein dosing involves consuming protein every 3-4 hours throughout the day, primarily from food sources like animal and dairy products, known for their high EAA content and effectiveness in enhancing MPS post-exercise. Meal planning should include 3-4 meals with 20-40g of protein to maintain a steady supply for muscle synthesis. While protein supplementation offers a convenient way to meet the demands of intensive training, concerns about increased protein consumption leading to renal damage are addressed. Research indicates that active individuals show no signs of hepato-renal damage, alleviating concerns about the potential health risks of high protein intake. The article reinforces the ISSN's recommended protein intake of 1.4-2.0 g/kg/day. It emphasizes the importance of whole foods as the primary source of complete proteins, advocating for supplementation as a "safe and convenient" option when dietary protein is insufficient. This synthesis of research provides a nuanced perspective on protein consumption, aligning dietary strategies with individual needs to optimize exercise performance and muscle synthesis.

Keywords

student research, kinesiology

Rights

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Disciplines

Sports Sciences

Strategic Protein Intake and Timing in Exercise Performance

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