UNIVERSITY Recovery Nutrition Protein Requirements, Performance, Timing and Sources Lesson Overview • • • • • • Basic Protein Metabolism Protein effects on Hypertrophy and Body Composition Protein Intake Recommendations Protein Meal Timing Protein Periodization Protein Safety Protein • • • • • • • Compromised of chains of amino acids Building blocks for bodily protein 20 amino acids compromise bodily tissues essential amino acids (BCAA: leucine, isoleucine, valine) 4kcal per gram Protein Turnover constant state Net Protein Balance: synthesis - degradation Proteins Effect on Hypertrophy • Protein alone causes a transient rise in protein synthesis, exercise potentiates this rise • Devoid of post exercise protein, protein balance remains negative • Anabolic sensitivity post training is elevated for 24hours post workout 5-6 hours post training greater sensitivity • Leucine is the trigger for mTOR activation, all aminos required for sustained elevation in protein synthesis • Leucine ”threshold” 2-3g , found in 20-40g high quality protein sources Body weight dependent • Protein is insulinogenic and insulin rise from protein alone can suppress protein degradation Protein on Body Composition • • • • Increased satiety Greater Thermic Effect of Food Increased partitioning of calories In a calorie surplus, elevated protein can enhance muscle mass and keep fat gain decreased • In a calorie deficit, elevated protein can cause greater fat loss Recommended Intakes Dosing based on volume of exercise, age, body composition, total energy intake and training status of the athlete 1.0 to 1.5 g/lb of body weight *amount to maximize MPS and body composition ~20-40g needed to maximize protein synthesis per meal ~70g needed to attenuate muscle protein break down PED usage still falls within this protein target range Higher intake may provide favorable body composition changes in reduction in fat mass Protein Meal Timing • MPS increase of 30-100% following protein meal with adequate EAA • Post meal consumption MPS elevated for 1-4 hours, then decreases (Positive Protein Balance) • Fasting state MPS decrease and Protein degradation increased • Protein pacing, evenly distributed protein feedings throughout day • 4-6 boluses ideal • Amino acid refractory period with too frequent of feedings • Sipping your aminos throughout day DON’T DO IT • Night-time protein feeding attenuates protein degradation 250g protein per day= 5-6 meals of 40-50g of protein, evenly spread 34 hours apart Protein Periodization Post Show • Hunger and food focus high • Propensity for fat gain high • Increase Protein intake to high end of range Offseason • Hunger low • Carbohydrate high and body fat high • Decrease protein intake for hunger issues • Body fat gain more liable protein can be increased Contest Prep • Initial phase of prep • • • • Increase in protein and decrease in carbs/fats Satiety Calorie Partitioning Muscle Retention • Late phase of prep • Decrease protein and allocate to carbohydrate for performance preservation Protein Safety High protein intakes in healthy individuals pose no health risk in the current literature Multiple studies over one year with protein intakes as high as 2g/kg/day of protein show no harmful effect on blood lipids, kidney function, liver function, or bone mineral density References Helms ER, Aragon AA, Fitschen PJ Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation J Int Soc Sports Nutr 2014;11:20 Published 2014 May 12 doi:10.1186/1550-2783-11-20 Iraki J, Fitschen P, Espinar S, Helms E Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review Sports (Basel) 2019;7(7):154 Published 2019 Jun 26 doi:10.3390/sports7070154 Schoenfeld B Science and Development of Muscle Hypertrophy Champaign, IL: Human Kinetics; 2021 Stipanuk M Biochemical, Physiological, and Molecular Aspects of Human Nutrition USA: Elsevier; 2013 ... • • • • • Basic Protein Metabolism Protein effects on Hypertrophy and Body Composition Protein Intake Recommendations Protein Meal Timing Protein Periodization Protein Safety Protein • • • •... synthesis - degradation Proteins Effect on Hypertrophy • Protein alone causes a transient rise in protein synthesis, exercise potentiates this rise • Devoid of post exercise protein, protein balance... protein synthesis • Leucine ”threshold” 2-3g , found in 20-40g high quality protein sources Body weight dependent • Protein is insulinogenic and insulin rise from protein alone can suppress protein