Thank you to Sarah from West Michigan for bringing up
the topic of this week, protein. I
must admit being in the nutrition and fitness field one of the most common
questions I get asked is “how much protein do I need?” Before we get started I wanted to say this...Yes, research does indicate athletes of different activity levels require an increased amount of protein but amazingly enough most Americans already meet their needs through diet alone. This is a great topic for you to discuss one on one with a Dietitian. A Dietitian will give you a better understanding of your specific needs in relation to your fitness goals, training, diet plan, and supplements. With all this being said, this article today will tell you the
purpose of protein on athletic performance, types of protein sources,
supplements, uses, and athletic regulations.
Protein is an important
macronutrient for our bodies to maintain muscle mass, repair muscle tissue, and
promote muscle mass building. Protein is a macronutrient built up of many
essential and non-essential amino acids. Amino acids are named essential due to
our bodies being incapable of producing them on its own. The essential amino acids include Leucine, Isoleucine, Valine, Threonine, Methionine,
Phenylalanine, Tryptophan and Lysine.
Amino acids work in our body to build other proteins as well as trigger
certain metabolic processes such as protein synthesis.
A protein is considered to have high biologic value (HBV) or be a complete protein when it meets all of our essential amino acid needs. These proteins include animal sources such as meat, poultry, fish, eggs, and dairy. A protein source is considered low biologic value (LBV) when it is missing one or more essential amino acids. Some LBV sources include vegetables, legumes (beans), grains, nuts, and seeds. Keep in mind just because a food is considered LBV this does not make it a poor food choice over all.
HBV
Protein Values in Grams
(not all inclusive, these are general examples)
** Information from the Northwestern University Nutrition Fact Sheet and USDA Nutritional Database**
Protein
and Athletes:
Research among athletes indicates active people may require higher amounts of protein than the average person. Protein recommendations should be individualized based on the athletes training schedule (regular training, pre-season, post season, competition). Suggested amounts have been established based on nitrogen balance. Nitrogen is assessed due to being the byproduct of protein metabolism in our body. A positive nitrogen balance can indicate building and regeneration (also occurs during pregnancy). Negative balance can be indicative of infection or under nutrition. Equilibrium is a happy maintenance period for a healthy person.
The image below is posted by the American Dietetic Association. I added examples for amount of grams per kilogram of a couple body weights (1kg = 2.2lb).
Disclaimer: It is important to receive a nutrition assessment in regards to athletic goals for the best understanding of your protein needs.
Keep in mind that some of these levels are high…and that most American’s actually consume way above and beyond their daily needs through diet alone. It can also be noted that as an athlete becomes increasingly well trained their requirements may decrease due to body adaptations and more efficient protein metabolism (ADA Nutrition Care Manual).
**All of these meal time examples give you
20-30g of high quality protein without dietary supplement**
Protein as a Post Exercise Snack and its Effects on Performance:
Research has shown that 10-20g of high biologic value protein (check the HBV protein chart above) consumed within 30 minutes to 1 hour post exercise can stimulate muscle protein synthesis for hours after exercise. A recommended post exercise snack (Optimize in 45 – the phrase appropriately utilized by Lifetime Fitness) contains a 4:1 ratio of carbohydrate to protein. The best example being emphasized currently is chocolate milk. There have actually been recent studies indicating post exercise consumption of milk caused a greater increase in muscle mass over soy. With this being sad your post exercise snack should also be factored into your daily nutritional and calorie needs. Some people prefer a supplement shake, some actually wait to have one of their main meals of the day after a workout, and others may suit well with a yogurt or small munchy snack. Truly, the choice is yours.
Risks of
TOO Much Protein:
Studies show if you go above 25-30g of protein per sitting (excess intake) the protein is not utilized for protein synthesis. Excess amounts are either broken down in metabolism or stored for energy as fat and can lead to weight gain similar to excess intake of any macronutrient. Health effects related to high protein diets remain unclear but current concerns include dehydration related to high urine output to rid of protein nitrogen and calcium leaching from bones (increased risk for osteoporosis). People with renal and diabetic nephropathy should meet with a Dietitian to discuss their needs in relation to their medical condition and their kidneys ability to process protein.
Types of Supplemental Protein:
There are soooooo many types of protein supplements on the shelves these days it is pretty mind boggling. On my way home from work today I stopped at the grocery store and found about 20 different protein powders and an aisle of nutritional supplement bars! Now that makes for a tough decision! Overall, the main types of protein supplements include whey, casein, soy, rice, or a mixed blend.
Whey
Protein (about 25g of protein per scoop):Think of curds and Whey. The whey is the liquid part of
separated milk and is considered an HBV protein. This is the most commonly used and highly recognized
supplement due to being rapidly digested and rich in leucine. The amino acid
leucine is emphasized due to its important role in protein synthesis.
Whey Protein Isolate: About 90% protein by weight…pretty much ONLY protein. This is a beneficial product for those with lactose intolerance. It may be better tolerated.
Whey Protein Hydrolysate: “fast acting protein.” This form undergoes hydrolysis methods of filtration. The product is more expensive and supposedly more bitter tasting (I have not tried this myself) with an even more rapid digestion, absorption, and insulin response…however, these results are conflicting in comparison with isolate and concentrate on building lean muscle mass.
**Studies are
showing this slower digestion process may aid in reducing muscle damage**
**In stopping at my local grocery store today…a typical whey concentrate ran from $14-$18 per container. A whey protein isolate ran about $18-$20. A mix blend of soy and whey concentrate was about $11-$14. A gallon of skim milk was $2.00. **
Things to consider... when choosing a protein supplement include your
Think it over, what fits your needs the best? Supplements are not necessarily NEEDED for everyone. However, some people prefer a liquid to refuel with post exercise vs. a solid. Making a shake or consuming milk is not a bad option. ALWAYS remember to read labels. When using supplements, similar to the creatine article, there are no regulations on protein supplements either. Focus on purity and be sure to read the serving size indicating number of scoops, protein grams, calories, fat grams etc. Choosing your protein source is an excellent question for you to address with a Dietitian as well as discussing additional athletic and nutritional coaching.
Along with protein powders their are LOTS of protein and nutrtional bars, I was also recently asked about using protein supplements as a meal replacer. For the most part these items contain 150-400 calories with 15-60g protein. Be sure to see where the item fits within your daily calorie and nutritional needs but similar to the reasons above for why and how to choose a supplement should be applied. Hidden things to look for in specialty items are also sugars and fat. If it looks like a candy bar...tastes like a candy bar...is it a candy bar? Reading labels can be your best friend! (Perhaps the topic of next week?)
Protein and Student Athletes:
The NCAA supports the ADA’s statements of an endurance athlete with needs of 1.2-1.4g/kg body weight and strength training student athletes of 1.6-1.7g/kg. However, they state in their Nutrition and Performance Guidelines “Fortunately, the higher intakes recommended for athletes is easily achieved in a well-balanced diet without the use of additional supplements.” Overall, carbohydrates are the primary fuel for high intense activity. Protein assists with muscle repair while carbohydrates provide the energy to complete your training and performance needs.
Additional Resources
A protein is considered to have high biologic value (HBV) or be a complete protein when it meets all of our essential amino acid needs. These proteins include animal sources such as meat, poultry, fish, eggs, and dairy. A protein source is considered low biologic value (LBV) when it is missing one or more essential amino acids. Some LBV sources include vegetables, legumes (beans), grains, nuts, and seeds. Keep in mind just because a food is considered LBV this does not make it a poor food choice over all.
HBV
Protein Values in Grams(not all inclusive, these are general examples)
** Information from the Northwestern University Nutrition Fact Sheet and USDA Nutritional Database**
| Food |
Protein
(grams) |
Fat |
| Chicken
breast (3oz) |
19g |
3g |
| Beef
(3oz) |
27g |
15-25g |
| Salmon
(3oz) |
16.8g |
9g |
| Beans
(1/2C black/pinto/northern) |
7-10g |
0.5-1g |
| Milk
(1C) |
8.3g |
0.5-9g
(skim-whole) |
| Tofu (3oz) firm |
7g
(1 ounce = 2.3g)
|
7g |
| Egg (1
large) |
6g |
5g (0g in
the white) |
| Soy
beans (1/2C) |
14g |
|
| Pumpkin
Seeds (1/4C) |
8g |
|
| Peanut
butter (2Tbs) |
8.1g |
16g |
| Almonds
(1/4C) |
8g |
16g |
| Yogurt –
low fat (1C) |
10.7g |
4g |
| Turkey
Breast (3oz) |
25g |
5g |
A typical serving of meat starts at 3oz
(similar in size to a deck of cards)
**Just think about it, one 8oz portion of meat
will provide roughly 56g of protein**
The key is choosing good LEAN sources of
protein, low in fat.
 |
| oxygenmag.com |
Research among athletes indicates active people may require higher amounts of protein than the average person. Protein recommendations should be individualized based on the athletes training schedule (regular training, pre-season, post season, competition). Suggested amounts have been established based on nitrogen balance. Nitrogen is assessed due to being the byproduct of protein metabolism in our body. A positive nitrogen balance can indicate building and regeneration (also occurs during pregnancy). Negative balance can be indicative of infection or under nutrition. Equilibrium is a happy maintenance period for a healthy person.
The image below is posted by the American Dietetic Association. I added examples for amount of grams per kilogram of a couple body weights (1kg = 2.2lb).
Disclaimer: It is important to receive a nutrition assessment in regards to athletic goals for the best understanding of your protein needs.
Athlete Protein Requirements
American Dietetic Association Chart
| |
Active adults
|
0.8 - 1.0 g/kg (EX: 150lb 55g-68g,
200lb 73g-100g)
|
Endurance
|
1.2 - 1.4 g/kg (EX: 150lb 82g-95g,
200lb 110g-127g)
|
Ultra-endurance – (several hours or
consecutive days)
|
1.2 - 2.0 g/kg (EX: 150lb 82g-136g,
200lb 110g-182g)
|
Strength and power
|
1.2 - 1.7 g/kg (EX: 150lb 110g-115g,
200lb 145g-155g)
|
Keep in mind that some of these levels are high…and that most American’s actually consume way above and beyond their daily needs through diet alone. It can also be noted that as an athlete becomes increasingly well trained their requirements may decrease due to body adaptations and more efficient protein metabolism (ADA Nutrition Care Manual).
You can MEET your PROTEIN needs by FOOD:
 |
| www.choosemyplate.gov |
Breakfast: 8oz skim milk, Breakfast burrito – 3 egg
whites, mozzarella cheese, tortilla
Lunch: 4oz Chicken breast, rice pilaf, mixed greens w/ Italian
dressing
Dinner: 6oz Salmon, 2 medium red potato, baked asparagus
Snacks: 8oz chocolate milk, 2tbs peanut butter + apple
**This is menu is an example of ways to meat protein needs not necessarily calories**
**This is menu is an example of ways to meat protein needs not necessarily calories**
Protein as a Post Exercise Snack and its Effects on Performance:
Research has shown that 10-20g of high biologic value protein (check the HBV protein chart above) consumed within 30 minutes to 1 hour post exercise can stimulate muscle protein synthesis for hours after exercise. A recommended post exercise snack (Optimize in 45 – the phrase appropriately utilized by Lifetime Fitness) contains a 4:1 ratio of carbohydrate to protein. The best example being emphasized currently is chocolate milk. There have actually been recent studies indicating post exercise consumption of milk caused a greater increase in muscle mass over soy. With this being sad your post exercise snack should also be factored into your daily nutritional and calorie needs. Some people prefer a supplement shake, some actually wait to have one of their main meals of the day after a workout, and others may suit well with a yogurt or small munchy snack. Truly, the choice is yours.
Studies show if you go above 25-30g of protein per sitting (excess intake) the protein is not utilized for protein synthesis. Excess amounts are either broken down in metabolism or stored for energy as fat and can lead to weight gain similar to excess intake of any macronutrient. Health effects related to high protein diets remain unclear but current concerns include dehydration related to high urine output to rid of protein nitrogen and calcium leaching from bones (increased risk for osteoporosis). People with renal and diabetic nephropathy should meet with a Dietitian to discuss their needs in relation to their medical condition and their kidneys ability to process protein.
Types of Supplemental Protein:
There are soooooo many types of protein supplements on the shelves these days it is pretty mind boggling. On my way home from work today I stopped at the grocery store and found about 20 different protein powders and an aisle of nutritional supplement bars! Now that makes for a tough decision! Overall, the main types of protein supplements include whey, casein, soy, rice, or a mixed blend.
Whey
Protein (about 25g of protein per scoop):Think of curds and Whey. The whey is the liquid part of
separated milk and is considered an HBV protein. This is the most commonly used and highly recognized
supplement due to being rapidly digested and rich in leucine. The amino acid
leucine is emphasized due to its important role in protein synthesis.
Of course we
have to make this a bit more complicated…there are a couple kinds…
Whey
Protein Concentrate: Typically about
70-80% protein by weight and may include small
amounts of milk sugar and fat.
This is CHEAPER than isolate.
Whey Protein Isolate: About 90% protein by weight…pretty much ONLY protein. This is a beneficial product for those with lactose intolerance. It may be better tolerated.
Whey Protein Hydrolysate: “fast acting protein.” This form undergoes hydrolysis methods of filtration. The product is more expensive and supposedly more bitter tasting (I have not tried this myself) with an even more rapid digestion, absorption, and insulin response…however, these results are conflicting in comparison with isolate and concentrate on building lean muscle mass.
Casein
(about 15-20g per scoop): Casein is considered the “curd” in curds and whey and is
also an HBV protein. In an acidic environment the casein in milk will curdle
and clot. It is believed this
curdling in the acidic environment of the stomach slows digestion time and
delivery of amino acids throughout the body. This also comes in hydrolysates for increased absorption
rates (and cost).
**Studies are
showing this slower digestion process may aid in reducing muscle damage**
Soy
Protein (about 20-25g per scoop): Also considered an HBV protein. Soy is available as a concentrate,
isolate, and mixed blend commonly with whey. Soy protein is often cheaper than
whey and casein but has not been shown to increase muscle mass as much. However, this is still a great protein
source for active people because it is very low in fat and cholesterol.
Brown Rice
Protein (15g per scoop): This is a plant protein and therefore incomplete. Brown rice lacks the lysine amino acid
but can be mixed with soy or additional meat based protein to become complete.
Rice proteins are beneficial to those who experience gastrointestinal distress
from animal proteins, need something gluten free, and/or dairy free.
**In stopping at my local grocery store today…a typical whey concentrate ran from $14-$18 per container. A whey protein isolate ran about $18-$20. A mix blend of soy and whey concentrate was about $11-$14. A gallon of skim milk was $2.00. **
Things to consider... when choosing a protein supplement include your
- Training load
- Training goals
- Lifestyle
- Energy needs
- Meal plan
- Post exercise snack
- Budget.
Think it over, what fits your needs the best? Supplements are not necessarily NEEDED for everyone. However, some people prefer a liquid to refuel with post exercise vs. a solid. Making a shake or consuming milk is not a bad option. ALWAYS remember to read labels. When using supplements, similar to the creatine article, there are no regulations on protein supplements either. Focus on purity and be sure to read the serving size indicating number of scoops, protein grams, calories, fat grams etc. Choosing your protein source is an excellent question for you to address with a Dietitian as well as discussing additional athletic and nutritional coaching.
Protein and Student Athletes:
The NCAA supports the ADA’s statements of an endurance athlete with needs of 1.2-1.4g/kg body weight and strength training student athletes of 1.6-1.7g/kg. However, they state in their Nutrition and Performance Guidelines “Fortunately, the higher intakes recommended for athletes is easily achieved in a well-balanced diet without the use of additional supplements.” Overall, carbohydrates are the primary fuel for high intense activity. Protein assists with muscle repair while carbohydrates provide the energy to complete your training and performance needs.
Additional Resources
- Basic Protein Information http://www.cdc.gov/nutrition/everyone/basics/protein.html
- How To Choose a Healthy Protein http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein-full-story/index.html#protein_package
- Nutrient Database http://www.nal.usda.gov/fnic/foodcomp/search/
- Dietitians In the Press: ADA news bites http://www.theglobeandmail.com/life/health/ask-a-health-expert/ask-a-dietitian/are-protein-supplements-a-good-idea/article2203958/?utm_medium=Feeds%3A%20RSS%2FAtom&utm_source=Home&utm_content=2203958
- Sports Dietitians Australia http://www.sportsdietitians.com.au/home/
References
- European Food Information Council “What does HBV and LBV Mean” 10/11/2011 http://www.eufic.org/page/en/page/FAQ/faqid/biological-value-protein/
- SCAN, American Dietetic Association “Protein Timing” Sports Nutrition Care Manual http://www.nutritioncaremanual.org/content.cfm?ncm_content_id=92178&highlight=protein
- Sports Dietitians of Australia “Protein and Supplement Fact Sheet” http://www.sportsdietitians.com.au/home/
- Northwestern University “Nutrition Fact Sheet” 9/5/2002 http://nuinfo-proto4.northwestern.edu/nutrition/factsheets/protein.html
- USDA Nutrient Database http://www.nal.usda.gov/fnic/foodcomp/search/
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