The Ultimate Macronutrient: New Thinking about the Role of ... · BODY PROTEIN REQUIREMENTS* RDA...
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The Ultimate Macronutrient: New Thinking about the Role of PROTEIN in Athletic Performance Robert Wildman PhD RD CISSN
Transcript of The Ultimate Macronutrient: New Thinking about the Role of ... · BODY PROTEIN REQUIREMENTS* RDA...
The Ultimate Macronutrient: New Thinking about the Role
of PROTEIN in Athletic Performance
Robert Wildman PhD RD CISSN
Robert Wildman PhD RD LD FISSChief Science & Nutrition Officer
POST ACTIVE NUTRITION
TheNutritionDocAuthor: Sport & Fitness Nutrition
The Nutritionist: Food, Nutrition & Optimal HealthAdvanced Human NutritionHandbook of Nutraceuticals & Functional Foods
University: Texas Woman’s University
ISSN: Fellow of the ISSN
Advisory Board
Creator: TheNutritionDr.com COM
Founder: INTERNATIONAL PROTEIN BOARD
Protein Momentum
• Better Protein Understandings
• More Functional Protein Ingredients
• Protein Fortification
• Protein Hydrolysis & Peptides
DIET MACROS
PROTEIN CARB FAT
Structural & Functional Roles
FUEL
Prebiotic & Digestive Health
Circulatory, Nervous Tissue, Immune System
PROTEIN REQUIREMENTS
IS MORE IS BETTER EXERCISERS?
• RDA is 46g & 56g or 0.8g/kg BW of generally lean adult
• Protein is then <10% of Daily Values for men and women
020002500
Daily ValueCalories
75%50%25%
35%10%Acceptable Dietary
Macronutrient Range
RDA
“EXERCISE CREATES THE STIMULUS OF PHYSICAL & PERFORMANCE CHANGES
WHILE NUTRITION ENABLES AND OPTIMIZES”
BODY PROTEIN REQUIREMENTS*RDA 0.8-0.85g/kg BW
• Global minimum level to reduce risk of dietary deficiency• Not applied to weight loss, exercise and sports, illness, etc.• Adequacy accuracy and methodology require reassessment
General Health 1.1-1.4g/kg BW• Increase over global requirements which might be inadequate and lead to
overemphasis of dietary carb and fat• Supports bodily systems for health and wellness
General Exercise & Fitness 1.4-1.8g/kg BW
• Increase in muscle protein production and balance• Supports increases in strength and exercise endurance• Supports leaner body composition• Reductions in body fat loss promoted by energy deficit created by exercise not
over-restriction
Healthier Weight Loss 1.4-1.6 g/kg BW
• Protein requirements increase as energy intake decreases• Minimizes body protein losses during weight loss• Supports hunger management• Supports metabolism retention
Healthy Aging 1.4-1.75 g/kg BW• Supports minimization in body protein loss• Covers reduced efficiency of protein nutrition
Advanced Sport Performance & Muscle Building
1.8 – 2.2 g/kg BW• Muscle mass and strength development• Endurance enhancement and increased use during performance
*Minimum intake levels for more desirable outcome*Body Weight (BW) are short-term target weight based on goal*Combination of applications can further enhance protein requirements further**Best outcomes will involve resistance exercise
MUSCLE
PROTEIN
BREAKDOWN
MUSCLE
PROTEIN
SYNTHESIS
DAILY MUSCLE PROTEIN
BALANCE
TRAINING
↑PROTEIN
MPS – MPB = net +ΔMuscle
Protein
24 Hour Training and Nutrition
DAY/WAKE
TRAIN
ACUTE RECOVERY & ADDITIVE ADAPTATIONPOST
EX
ON-GOING RECOVERY & ADAPTATION*
PWO
AM METABOLIC CONVERTOR
NIGHT/SLEEP
PM SUSTAINER
DIMINISHING ADAPTATION & PREPARATION
PREWORKOUT SUPPORT
POST WORKOUT SUPPORT
Muscle Fill
Workout
Protein Throughout Day
AAAAAAAA
AM
Total Calories 2400% Diet Calories Cal/g grams/d Meals g/meal
CHO 50% 1200 4 300 4 75
Protein 25% 600 4 150 4 38
Fat 25% 600 9 66 4 17
HOW MUCH PROTEIN PER MEAL?
Witard O C et al. Am J Clin Nutr 2014;99:86-95
Meal Thresholds are Important!
0
5
10
15
20
25
0g Protein 10g Protein 20g Protein 40g Protein
Whey Protein & Muscle Protein Production
NoExercise PostExercise
*
# #
*
0.044
0.046
0.048
0.05
0.052
0.054
0.056
0.058
0.06Muscle Protein Building
20 G WHEY 40 G WHEY
*
Protein is effectively digested and absorbed and stimulates MPS during sleep (Res et al MSSE 44(8): 1560-9, 2012; Groen et al AJP-EM 302(1): E52-60, 2012)
STEVE IS DREAMING
G
A
I
N
Z
Fat
Fat Release from Body Fat Fat Burning!!!
Dr Mike Ormsbee
PROTEIN BEFORE BED
TAKEAWAYS
• POSITIVE EFFECT ON MUSCLE PROTEIN BALANCE
• NOMINAL IF ANY IMPACT ON FAT RELEASE & FAT BURNING DURING THE NIGHT*
PROTEIN Anabolic Muscle Protein
Balance
MPS MPB
Catabolic Muscle Protein Balance
MPS MPB
FASTED
NO PROTEIN
Total Fat Burned
ANABOLIC SLEEP
BEFORE BED
FASTED SLEEP
*Based on research to date
DURING DAY DURING SLEEP
Anabolic Sleep vs Fasted Sleep
PROTEIN
NET MUSCLE PROTEIN BALANCE
MPS MPB
METABOLISM FUEL %
CARB FAT
Positive Muscle Protein Balance
MPS MPB
Negative Muscle Protein Balance
MPS MPB
FASTED
PROTEIN
PROTEIN BEFORE “FAT-BURNING” CARDIO:
TAKEAWAYS
• POSITIVE EFFECT ON MUSCLE PROTEIN BALANCE
• NO IMPACT ON TOTAL FAT BURNED
• POTENTIAL GREATER FAT BURNING AFTER
NO PROTEIN
Fit Cardio vs Fasted Cardio
Total Fat Burned
WAKING EARLY MORNINGSLEEP MORNING
Dr Chad Kerksick
Whey vs. Casein vs. Soy
Tang et al J Applied Physiol 107:987-992, 2009
Rested & Post Workout:
• Whey hydrolysate
• Casein
• Soy protein
(Each with 10 grams of EAA)
Mu
sc
le P
rote
in P
rod
uc
tio
n
(%/h
r.)
Leucine
Wilson et al, Strength & Conditioning Journal 34(4): 34-48, 2012
THE POWER OF HIGHER PROTEIN
Protein needs are more
than doubled for people
who exercise seriously
to improve muscle
strength & size and
fitness*
HUNGER FIGHTER
METABOLISM STOKER
BODY WEIGHT & COMPOSITION SUPPORT
MUSCLE & FITNESS BUILDER
High Protein
MealProtein
>25-30 g High Quality Protein at a Meal
+
Protein helps fight
hunger better than
calories derived
from carbohydrate
and fat
Protein increases
metabolism more than
the same calorie level
derived from either
carbohydrate or fat
Including more protein in
a calorie intake aligned
against weight
management goals can
support desirable
changes*
Higher protein intakes cause:
• Renal Failure
• Overtaxed liver
• Early Osteoporosis
PROVEN UNTRUE!!!
THE NONSENSE
PROTEIN SAFETY
Protein Momentum
• Better Protein Understandings
• More Functional Protein Ingredients
• Protein Fortification
• Protein Hydrolysis & Peptides
PROTEIN TYPES• DAIRY• WHEY & CASEIN • MEAT• EGG• FISH• CHICKEN• TURKEY• COLLAGEN• SOY• PEA• RICE • POTATO• HEMP• SACHA INCHI• INSECT
What are you looking at?! Mooove On!
PROTEIN QUALITY INDICIES: PDCAAS VS DIAAS
PLANT BASED PROTEINS HAVE BASE ESSENTIAL AMINO ACID COMPOSITION DIFFERENCES
0
10
20
30
40
50
60
IOM Complete Proteinmg/g of protein
Food Limited Amino Acid Complement
Beans Methionine Grains, nuts, seeds
Grains Lysine, threonine Legumes
Nuts/seeds Lysine Legumes
Vegetables Methionine Grains, nuts, seeds
Corn Tryptophan, lysine Legumes
COMPLETEing PROTEIN
• Can we fortify plant proteins with limiting
amino acids to make a complete protein?
• Can we blend plant proteins to make a
complete protein?
• What about %Daily Value (via PDCAAS)?
Protein Momentum
• Better Protein Understandings
• More Functional Protein Ingredients
• Protein Fortification
• Protein Hydrolysis & Peptides
Protein Food Fortification:
Does TOTAL protein have to do ALL the
heavy lifting?
Can we take the
most potent protein
and use less, but
fortify with most
potent Amino Acids?
6.25g WHEY
+ 4g LEU
+ 2g ALA/GLY
6.25g WHEY
+ 4g LEU
+1g ISO
+1g VAL
25g
WHEY
6.25g WHEY
+ 2g LEU
+ 4g ALA/GLY
6.25g WHEY
+ 3g ALA
+ 3g GLY
LEU Fortification
∑LEU = 0.75g ∑LEU = 3.0g ∑LEU = 3.0g ∑LEU = 5.0g ∑LEU = 5.0g
Key Points
• Leucine fortification
makes less whey
better
• BCAAs with same
level of LEU was not
better!
• Complete WHEY
protein was the
benchmark
Protein Momentum
• Better Protein Understandings
• More Functional Protein Ingredients
• Protein Fortification
• Protein Hydrolysis & Peptides
VALASP HISLEU LEU LYSGLY LEU ILE HISLEU ALA VAL LYS
= hydrolyzing ENZYME
VALASPLEU LEU ILE HISLEU
tripeptide polypeptide
HYDROLYZING PROTEINS CREATES
PEPTIDES & POLYPEPTIDES
LYSVALALAGLYLEUHIS LYS
dipeptide
Hydrolyzed protein for functional
advantages: More protein foods with
more protein!
Hydrolyzed protein for physiological
advantages: Faster Acting
PROTEIN SPEED
WHEY
OTHERS & BLENDS
CASEIN
Blood
AA
TIME
Solutions:
• Casein
• Casein Hydrolysates:
• 93% oligopeptides (avg 3.8 AAs)
• 7% free AAs
• 70% of skin • 30% of bone• 80% of tendons/ligaments
Also in eyes, ear/nose cartilage, teeth, hair ,lungs, blood vessels, muscles, gut…
Collagen…OF BODY’S TOTAL
PROTEIN CONTENT1/3
Collagen is
the building
block of our body
Collagen Protein Supplementation and Blood
AA Concentrations
Shaw et al. 2017
com
POTENTIAL ISSUES
• Applying the right protein factor(s)?
• Does fortifying proteins with AAs - to create
complete AA profile - increase protein claim?
• Ingredients (NF) and “below the line” (SF)?
• Addressing PDCAAS and %DV pitfalls
• Plant Proteins, Hydrolyzed Collagen, etc
POTENTIAL ISSUES
• Understanding Class I, II AND Third Group Nutrients
and Compliance!
• Class I – Dietary Ingredients & Nutrient Level (Matter
of Fact) callouts on PDP, etc (≥ 100% label claim)
• Class II – Collateral mandatory listed nutrient with
variability (±20%)
Protein Ingredient (X% N)
Kjehdal or LECO
Nitrogen (grams)
Est. Protein (grams)
Amino Acids,
Creatine, etc
POTENTIAL ISSUES
• THIRD GROUP nutrients – Calories, Total Fat,
Saturated Fat, Cholesterol, etc - Associated with
health promotion (≤120% NF/SF label claim)
• Amino Acid-based products with sig calorie levels
(≥5) need to claim calories as THIRD GROUP
POTENTIAL ISSUES
• Hydrolyzed protein adds water weight
• Splitting peptide bonds adds water weight (≈ 10%)
SOLVING ISSUES TOGETHER
Sports Nutrition Committee
www.internationalproteinboard.or
g
IG - internationalproteinboard
Twitter - proteinboard
www.internationalproteinboard.org
Robert Wildman PhD RD LD FISSChief Science & Nutrition Officer
POST ACTIVE NUTRITION
TheNutritionDocAuthor: Sport & Fitness Nutrition
The Nutritionist: Food, Nutrition & Optimal HealthAdvanced Human NutritionHandbook of Nutraceuticals & Functional Foods
University: Texas Woman’s University
ISSN: Fellow of the ISSN
Advisory Board
Creator: TheNutritionDr.com COM
Founder: INTERNATIONAL PROTEIN BOARD
