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Antonio J, Evans C, Ferrando AA, Stout JR, Antonio B, Cinteo H, Harty P, Arent SM, Candow DG, Forbes SC, Kerksick CM, Pereira F, Gonzalez D, Kreider RB. Common questions and misconceptions about protein supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr 2024; 21:2341903. [PMID: 38626029 PMCID: PMC11022925 DOI: 10.1080/15502783.2024.2341903] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 08/14/2023] [Accepted: 04/07/2024] [Indexed: 04/18/2024] Open
Abstract
Protein supplementation often refers to increasing the intake of this particular macronutrient through dietary supplements in the form of powders, ready-to-drink shakes, and bars. The primary purpose of protein supplementation is to augment dietary protein intake, aiding individuals in meeting their protein requirements, especially when it may be challenging to do so through regular food (i.e. chicken, beef, fish, pork, etc.) sources alone. A large body of evidence shows that protein has an important role in exercising and sedentary individuals. A PubMed search of "protein and exercise performance" reveals thousands of publications. Despite the considerable volume of evidence, it is somewhat surprising that several persistent questions and misconceptions about protein exist. The following are addressed: 1) Is protein harmful to your kidneys? 2) Does consuming "excess" protein increase fat mass? 3) Can dietary protein have a harmful effect on bone health? 4) Can vegans and vegetarians consume enough protein to support training adaptations? 5) Is cheese or peanut butter a good protein source? 6) Does consuming meat (i.e., animal protein) cause unfavorable health outcomes? 7) Do you need protein if you are not physically active? 8) Do you need to consume protein ≤ 1 hour following resistance training sessions to create an anabolic environment in skeletal muscle? 9) Do endurance athletes need additional protein? 10) Does one need protein supplements to meet the daily requirements of exercise-trained individuals? 11) Is there a limit to how much protein one can consume in a single meal? To address these questions, we have conducted a thorough scientific assessment of the literature concerning protein supplementation.
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Affiliation(s)
- Jose Antonio
- Nova Southeastern University, Department of Health and Human Performance, Davie, FL, USA
| | - Cassandra Evans
- Nova Southeastern University, Department of Health and Human Performance, Davie, FL, USA
| | - Arny A. Ferrando
- University of Arkansas for Medical Sciences, Department of Geriatrics, Little Rock, AR, USA
| | - Jeffrey R. Stout
- University of Central Florida, School of Kinesiology and Rehabilitation Science, Orlando, FL, USA
| | - Brandi Antonio
- University of Central Florida, School of Kinesiology and Rehabilitation Science, Orlando, FL, USA
| | - Harry Cinteo
- Lindenwood University, Exercise and Performance Nutrition Laboratory, St. Charles, MO, USA
| | - Patrick Harty
- Lindenwood University, Exercise and Performance Nutrition Laboratory, St. Charles, MO, USA
| | - Shawn M. Arent
- University of South Carolina, Department of Exercise Science, Arnold School of Public Health, Columbia, SC, USA
| | - Darren G. Candow
- University of Regina, Faculty of Kinesiology and Health Studies, Regina, Canada
| | - Scott C. Forbes
- Brandon University, Department of Physical Education, Faculty of Education, Brandon, MB, Canada
| | - Chad M. Kerksick
- Lindenwood University, Exercise and Performance Nutrition Laboratory, St. Charles, MO, USA
| | - Flavia Pereira
- Keiser University, Exercise and Sport Science, West Palm Beach Flagship Campus, West Palm Beach, FL, USA
| | - Drew Gonzalez
- Texas A&M University, Exercise & Sport Nutrition Lab, Human Clinical Research Facility, Department of Health & Kinesiology, College Station, TX, USA
| | - Richard B. Kreider
- Texas A&M University, Exercise & Sport Nutrition Lab, Human Clinical Research Facility, Department of Health & Kinesiology, College Station, TX, USA
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Fuchs CJ, Trommelen J, Weijzen MEG, Smeets JSJ, van Kranenburg J, Verdijk LB, van Loon LJC. Becoming a World Champion Powerlifter at 71 Years of Age: It Is Never Too Late to Start Exercising. Int J Sport Nutr Exerc Metab 2024; 34:223-231. [PMID: 38458181 DOI: 10.1123/ijsnem.2023-0230] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 10/26/2023] [Revised: 02/06/2024] [Accepted: 02/06/2024] [Indexed: 03/10/2024]
Abstract
This case study assessed body composition, muscle strength, cardiorespiratory fitness, and metabolic health of the present female world champion powerlifter in the 70+ age category who started resistance exercise training at 63 years of age with no prior experience with structured exercise training. Measures of body composition (magnetic resonance imaging, computed tomography, and dual-energy X-ray absorptiometry scanning, leg volume); strength (one-repetition maximum leg press and extension, maximum voluntary contraction, and handgrip strength); physical function (short physical performance battery); cardiorespiratory fitness (peak oxygen consumption); and metabolic health (oral glucose tolerance test) were assessed. In addition, a muscle biopsy was collected to assess muscle fiber type distribution and cross-sectional area (CSA). Where possible, data were compared with previously (un)published sex- and age-matched data using z scores. Skeletal muscle mass index was calculated by dividing limb muscle mass by height squared. Data from the control groups are expressed as mean ± 95% confidence interval. Our participant (age: 71 years; body mass: 64.5 kg; body mass index: 27.6 kg/m2) reported a good bone mineral density of 1.09 g/cm2 (T score between -1 and +1) and very low values of abdominal and organ body fat (i.e., between 20% and 70% lower compared with a reference group of postmenopausal women). In addition, she showed a 33% greater skeletal muscle mass index when compared with healthy, older female control subjects (7.9 vs. 5.9 [5.7-6.2] kg/m2; n = 61) as well as 37% greater muscle quadriceps CSA (63.8 vs. 46.6 [44.5-48.7] cm2; n = 48) and 46% greater Type II muscle fiber CSA (4,536 vs. 3,097 [2,707-3,488] μm2; n = 19). Absolute leg press muscle strength was 36% greater (190 vs. 140 [132-147] kg; n = 30) and handgrip strength was 33% greater (33 vs. 25 [23-26] kg; n = 48) when compared with healthy, age-matched controls. In conclusion, even for resistance exercise naïve individuals, starting exercise at an advanced age can lead to improvements in body composition and muscle strength allowing older adults to reduce the risk for developing metabolic syndrome, live independently, and even compete at a world class level.
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Affiliation(s)
- Cas J Fuchs
- Department of Human Biology, School of Nutrition and Translational Research in Metabolism (NUTRIM), Maastricht University Medical Center+ (MUMC+), Maastricht, the Netherlands
| | - Jorn Trommelen
- Department of Human Biology, School of Nutrition and Translational Research in Metabolism (NUTRIM), Maastricht University Medical Center+ (MUMC+), Maastricht, the Netherlands
| | - Michelle E G Weijzen
- Department of Human Biology, School of Nutrition and Translational Research in Metabolism (NUTRIM), Maastricht University Medical Center+ (MUMC+), Maastricht, the Netherlands
| | - Joey S J Smeets
- Department of Human Biology, School of Nutrition and Translational Research in Metabolism (NUTRIM), Maastricht University Medical Center+ (MUMC+), Maastricht, the Netherlands
| | - Janneau van Kranenburg
- Department of Human Biology, School of Nutrition and Translational Research in Metabolism (NUTRIM), Maastricht University Medical Center+ (MUMC+), Maastricht, the Netherlands
| | - Lex B Verdijk
- Department of Human Biology, School of Nutrition and Translational Research in Metabolism (NUTRIM), Maastricht University Medical Center+ (MUMC+), Maastricht, the Netherlands
| | - Luc J C van Loon
- Department of Human Biology, School of Nutrition and Translational Research in Metabolism (NUTRIM), Maastricht University Medical Center+ (MUMC+), Maastricht, the Netherlands
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Zare R, Devrim-Lanpir A, Guazzotti S, Ali Redha A, Prokopidis K, Spadaccini D, Cannataro R, Cione E, Henselmans M, Aragon AA. Effect of Soy Protein Supplementation on Muscle Adaptations, Metabolic and Antioxidant Status, Hormonal Response, and Exercise Performance of Active Individuals and Athletes: A Systematic Review of Randomised Controlled Trials. Sports Med 2023; 53:2417-2446. [PMID: 37603200 PMCID: PMC10687132 DOI: 10.1007/s40279-023-01899-w] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Accepted: 07/23/2023] [Indexed: 08/22/2023]
Abstract
BACKGROUND Protein supplements are important to maintain optimum health and physical performance, particularly in athletes and active individuals to repair and rebuild their skeletal muscles and connective tissues. Soy protein (SP) has gained popularity in recent years as an alternative to animal proteins. OBJECTIVES This systematic review evaluates the evidence from randomised controlled clinical trials of the effects of SP supplementation in active individuals and athletes in terms of muscle adaptations, metabolic and antioxidant status, hormonal response and exercise performance. It also explores the differences in SP supplementation effects in comparison to whey protein. METHODS A systematic search was conducted in PubMed, Embase and Web of Science, as well as a manual search in Google Scholar and EBSCO, on 27 June 2023. Randomised controlled trials that evaluated the applications of SPs supplementation on sports and athletic-related outcomes that are linked with exercise performance, adaptations and biomarkers in athletes and physically active adolescents and young adults (14 to 39 years old) were included, otherwise, studies were excluded. The risk of bias was assessed according to Cochrane's revised risk of bias tool. RESULTS A total of 19 eligible original research articles were included that investigated the effect of SP supplementation on muscle adaptations (n = 9), metabolic and antioxidant status (n = 6), hormonal response (n = 6) and exercise performance (n = 6). Some studies investigated more than one effect. SP was found to provide identical increases in lean mass compared to whey in some studies. SP consumption promoted the reduction of exercise-induced metabolic/blood circulating biomarkers such as triglycerides, uric acid and lactate. Better antioxidant capacity against oxidative stress has been seen with respect to whey protein in long-term studies. Some studies reported testosterone and cortisol fluctuations related to SP; however, more research is required. All studies on SP and endurance performance suggested the potential beneficial effects of SP supplementation (10-53.3 g) on exercise performance by improving high-intensity and high-speed running performance, enhancing maximal cardiac output, delaying fatigue and improving isometric muscle strength, improving endurance in recreational cyclists, increasing running velocity and decreasing accumulated lactate levels; however, studies determining the efficacy of soy protein on VO2max provided conflicted results. CONCLUSION It is possible to recommend SP to athletes and active individuals in place of conventional protein supplements by assessing their dosage and effectiveness in relation to different types of training. SP may enhance lean mass compared with other protein sources, enhance the antioxidant status, and reduce oxidative stress. SP supplementation had an inconsistent effect on testosterone and cortisol levels. SP supplementation may be beneficial, especially after muscle damage, high-intensity/high-speed or repeated bouts of strenuous exercise.
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Affiliation(s)
- Reza Zare
- Meshkat Sports Complex, Karaj, Alborz Province, Iran
- Arses Sports Complex, Karaj, Alborz Province, Iran
| | - Asli Devrim-Lanpir
- Department of Nutrition and Dietetics, Faculty of Health Sciences, Istanbul Medeniyet University, Istanbul, Turkey
- School of Health and Human Performance, Dublin City University, Dublin 9, D09 V209, Ireland
| | - Silvia Guazzotti
- Department of Translational Medicine (DiMeT), Center for Translational Research on Autoimmune and Allergic Diseases-CAAD, University of Piemonte Orientale, 28100, Novara, Italy
| | - Ali Ali Redha
- The Department of Public Health and Sport Sciences, University of Exeter Medical School, Faculty of Health and Life Sciences, University of Exeter, Exeter, EX1 2LU, UK.
- Centre for Nutrition and Food Sciences, Queensland Alliance for Agriculture and Food Innovation (QAAFI), The University of Queensland, Brisbane, QLD, 4072, Australia.
| | - Konstantinos Prokopidis
- Department of Musculoskeletal Biology, Institute of Life Course and Medical Sciences, University of Liverpool, Liverpool, L7 8TX, UK
- Society of Meta-Research and Biomedical Innovation, London, UK
| | - Daniele Spadaccini
- Department of Health Sciences, University of Piemonte Orientale, 28100, Novara, Italy
| | - Roberto Cannataro
- Department of Pharmacy, Health and Nutritional Sciences, University of Calabria, 87036, Rende, Italy
- GalaScreen Laboratory, Department of Pharmacy, Health and Nutritional Sciences, University of Calabria, 87036, Rende, Italy
| | - Erika Cione
- Department of Pharmacy, Health and Nutritional Sciences, University of Calabria, 87036, Rende, Italy
- GalaScreen Laboratory, Department of Pharmacy, Health and Nutritional Sciences, University of Calabria, 87036, Rende, Italy
| | - Menno Henselmans
- The International Scientific Research Foundation for Fitness and Nutrition, David Blesstraat 28HS, 1073 LC, Amsterdam, The Netherlands
| | - Alan A Aragon
- Department of Family and Consumer Sciences, California State University, Northridge, CA, USA
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Kaufman M, Nguyen C, Shetty M, Oppezzo M, Barrack M, Fredericson M. Popular Dietary Trends' Impact on Athletic Performance: A Critical Analysis Review. Nutrients 2023; 15:3511. [PMID: 37630702 PMCID: PMC10460072 DOI: 10.3390/nu15163511] [Citation(s) in RCA: 8] [Impact Index Per Article: 8.0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Grants] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 06/17/2023] [Revised: 07/30/2023] [Accepted: 08/02/2023] [Indexed: 08/27/2023] Open
Abstract
BACKGROUND Nutrition fuels optimal performance for athletes. With increased research developments, numerous diets available, and publicity from professional athletes, a review of dietary patterns impact on athletic performance is warranted. RESULTS The Mediterranean diet is a low inflammatory diet linked to improved power and muscle endurance and body composition. Ketogenic diets are restrictive of carbohydrates and proteins. Though both show no decrements in weight loss, ketogenic diets, which is a more restrictive form of low-carbohydrate diets, can be more difficult to follow. High-protein and protein-paced versions of low-carbohydrate diets have also shown to benefit athletic performance. Plant-based diets have many variations. Vegans are at risk of micronutrient deficiencies and decreased leucine content, and therefore, decreased muscle protein synthesis. However, the literature has not shown decreases in performance compared to omnivores. Intermittent fasting has many different versions, which may not suit those with comorbidities or specific needs as well as lead to decreases in sprint speed and worsening time to exhaustion. CONCLUSIONS This paper critically evaluates the research on diets in relation to athletic performance and details some of the potential risks that should be monitored. No one diet is universally recommend for athletes; however, this article provides the information for athletes to analyze, in conjunction with medical professional counsel, their own diet and consider sustainable changes that can help achieve performance and body habitus goals.
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Affiliation(s)
- Matthew Kaufman
- Department of Orthopaedic Surgery, Stanford University, Redwood City, CA 94063, USA
| | - Chantal Nguyen
- Department of Orthopaedic Surgery, Stanford University, Redwood City, CA 94063, USA
| | - Maya Shetty
- Department of Orthopaedic Surgery, Stanford University, Redwood City, CA 94063, USA
| | - Marily Oppezzo
- Prevention Research Center, Stanford University, Redwood City, CA 94063, USA
| | - Michelle Barrack
- Department of Family and Consumer Sciences, California State University, Long Beach, CA 90840, USA
| | - Michael Fredericson
- Department of Orthopaedic Surgery, Stanford University, Redwood City, CA 94063, USA
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López-Martínez MI, Miguel M, Garcés-Rimón M. Protein and Sport: Alternative Sources and Strategies for Bioactive and Sustainable Sports Nutrition. Front Nutr 2022; 9:926043. [PMID: 35782926 PMCID: PMC9247391 DOI: 10.3389/fnut.2022.926043] [Citation(s) in RCA: 6] [Impact Index Per Article: 3.0] [Reference Citation Analysis] [Abstract] [Grants] [Track Full Text] [Download PDF] [Journal Information] [Subscribe] [Scholar Register] [Received: 04/22/2022] [Accepted: 05/17/2022] [Indexed: 11/13/2022] Open
Abstract
Nutrition and sport play an important role in achieving a healthy lifestyle. In addition to the intake of nutrients derived from the normal diet, some sport disciplines require the consumption of supplements that contribute positively to improved athletic performance. Protein intake is important for many aspects related to health, and current evidence suggests that some athletes require increased amounts of this nutrient. On the other hand, society's demand for more environmentally friendly products, focus on the search for alternative food sources more sustainable. This review aims to summarize the latest research on novel strategies and sources for greener and functional supplementation in sport nutrition. Alternative protein sources such as insects, plants or mycoproteins have proven to be an interesting substrate due to their high added value in terms of bioactivity and sustainability. Protein hydrolysis has proven to be a very useful technology to revalue by-products, such as collagen, by producing bioactive peptides beneficial on athletes performance and sport-related complications. In addition, it has been observed that certain amino acids from plant sources, as citrulline or theanine, can have an ergogenic effect for this target population. Finally, the future perspectives of protein supplementation in sports nutrition are discussed. In summary, protein supplementation in sports nutrition is a very promising field of research, whose future perspective lies with the search for alternatives with greater bioactive potential and more sustainable than conventional sources.
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Affiliation(s)
- Manuel I. López-Martínez
- Departamento de Bioactividad y Análisis de Alimenos, Instituto de Investigación en Ciencias de la Alimentación (CIAL, Consejo Superior de Investigaciones Científicas-Universidad Autónoma de Madrid), Madrid, Spain
| | - Marta Miguel
- Departamento de Bioactividad y Análisis de Alimenos, Instituto de Investigación en Ciencias de la Alimentación (CIAL, Consejo Superior de Investigaciones Científicas-Universidad Autónoma de Madrid), Madrid, Spain
- *Correspondence: Marta Miguel
| | - Marta Garcés-Rimón
- Grupo de Investigación en Biotecnología Alimentaria, Universidad Francisco de Vitoria, Madrid, Spain
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Nunes EA, Colenso-Semple L, McKellar SR, Yau T, Ali MU, Fitzpatrick-Lewis D, Sherifali D, Gaudichon C, Tomé D, Atherton PJ, Robles MC, Naranjo-Modad S, Braun M, Landi F, Phillips SM. Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. J Cachexia Sarcopenia Muscle 2022; 13:795-810. [PMID: 35187864 PMCID: PMC8978023 DOI: 10.1002/jcsm.12922] [Citation(s) in RCA: 71] [Impact Index Per Article: 35.5] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Submit a Manuscript] [Subscribe] [Scholar Register] [Received: 06/13/2021] [Revised: 01/05/2022] [Accepted: 01/10/2022] [Indexed: 12/14/2022] Open
Abstract
We performed a systematic review, meta-analysis, and meta-regression to determine if increasing daily protein ingestion contributes to gaining lean body mass (LBM), muscle strength, and physical/functional test performance in healthy subjects. A protocol for the present study was registered (PROSPERO, CRD42020159001), and a systematic search of Medline, Embase, CINAHL, and Web of Sciences databases was undertaken. Only randomized controlled trials (RCT) where participants increased their daily protein intake and were healthy and non-obese adults were included. Research questions focused on the main effects on the outcomes of interest and subgroup analysis, splitting the studies by participation in a resistance exercise (RE), age (<65 or ≥65 years old), and levels of daily protein ingestion. Three-level random-effects meta-analyses and meta-regressions were conducted on data from 74 RCT. Most of the selected studies tested the effects of additional protein ingestion during RE training. The evidence suggests that increasing daily protein ingestion may enhance gains in LBM in studies enrolling subjects in RE (SMD [standardized mean difference] = 0.22, 95% CI [95% confidence interval] 0.14:0.30, P < 0.01, 62 studies, moderate level of evidence). The effect on LBM was significant in subjects ≥65 years old ingesting 1.2-1.59 g of protein/kg/day and for younger subjects (<65 years old) ingesting ≥1.6 g of protein/kg/day submitted to RE. Lower-body strength gain was slightly higher by additional protein ingestion at ≥1.6 g of protein/kg/day during RE training (SMD = 0.40, 95% CI 0.09:0.35, P < 0.01, 19 studies, low level of evidence). Bench press strength is slightly increased by ingesting more protein in <65 years old subjects during RE training (SMD = 0.18, 95% CI 0.03:0.33, P = 0.01, 32 studies, low level of evidence). The effects of ingesting more protein are unclear when assessing handgrip strength and only marginal for performance in physical function tests. In conclusion, increasing daily protein ingestion results in small additional gains in LBM and lower body muscle strength gains in healthy adults enrolled in resistance exercise training. There is a slight effect on bench press strength and minimal effect performance in physical function tests. The effect on handgrip strength is unclear.
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Affiliation(s)
- Everson A Nunes
- Exercise Metabolism Research Group, Department of Kinesiology, McMaster University, Hamilton, Ontario, Canada.,Laboratory of Investigation of Chronic Diseases, Department of Physiological Sciences, Federal University of Santa Catarina, Florianópolis, Brazil
| | - Lauren Colenso-Semple
- Exercise Metabolism Research Group, Department of Kinesiology, McMaster University, Hamilton, Ontario, Canada
| | - Sean R McKellar
- Exercise Metabolism Research Group, Department of Kinesiology, McMaster University, Hamilton, Ontario, Canada
| | - Thomas Yau
- Exercise Metabolism Research Group, Department of Kinesiology, McMaster University, Hamilton, Ontario, Canada
| | - Muhammad Usman Ali
- McMaster Evidence Review and Synthesis Centre, McMaster University, Hamilton, Ontario, Canada
| | - Donna Fitzpatrick-Lewis
- McMaster Evidence Review and Synthesis Centre, McMaster University, Hamilton, Ontario, Canada
| | - Diana Sherifali
- School of Nursing, Faculty of Health Sciences, McMaster University, Hamilton, Ontario, Canada
| | - Claire Gaudichon
- Université Paris-Saclay, AgroParisTech, INRAE, UMR PNCA, Paris, France
| | - Daniel Tomé
- Université Paris-Saclay, AgroParisTech, INRAE, UMR PNCA, Paris, France
| | - Philip J Atherton
- MRC Versus Arthritis Centre of Excellence for Musculoskeletal Ageing Research (CMAR), NIHR Biomedical Research Centre, School of Medicine, University of Nottingham, Nottingham, UK
| | | | | | - Michelle Braun
- International Flavors & Fragrances, Research and Development, St. Louis, MO, USA
| | - Francesco Landi
- Fondazione Policlinico Universitario A. Gemelli IRCCS, Rome, Italy
| | - Stuart M Phillips
- Exercise Metabolism Research Group, Department of Kinesiology, McMaster University, Hamilton, Ontario, Canada
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Lee MC, Hsu YJ, Yang LH, Huang CC, Ho CS. Ergogenic Effects of Green Tea Combined with Isolated Soy Protein on Increasing Muscle Mass and Exercise Performance in Resistance-Trained Mice. Nutrients 2021; 13:4547. [PMID: 34960099 PMCID: PMC8704395 DOI: 10.3390/nu13124547] [Citation(s) in RCA: 8] [Impact Index Per Article: 2.7] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Grants] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 12/02/2021] [Revised: 12/15/2021] [Accepted: 12/17/2021] [Indexed: 12/11/2022] Open
Abstract
It is well known that supplementation with high protein after exercise can effectively promote muscle synthesis and repair, while green tea is rich in catechins that have antioxidant effects. We aimed to explore the effects of green tea combined with isolated soy protein on increase muscle mass in resistance-trained mice. A total of 32 male ICR mice (8-weeks old) were divided into four groups (n = 8/group), sedentary control group (SC), isolated soy protein with green tea group (ISPG), resistance training group (RT), isolated soy protein and green tea combine with resistance training group (ISPG + RT). All mice received control or ISPG by oral gavage for four consecutive weeks. Forelimb grip and exhaustive swimming time were used for exercise performance evaluation. In biochemical profile, we analyzed lactate, ammonia, blood urea nitrogen (BUN), and glucose and muscle damage index creatine kinase (CK) after exercise as biochemical parameters of exercise fatigue. The grip strength, muscular endurance, and exhaustive swimming time of the ISPG + RT group were significantly increased than other groups (p < 0.05), and also significantly decreased in serum lactate and ammonia levels (p < 0.05, respectively). The ISP + RT group was not only increased in quadriceps weight, (p < 0.05) but also decreased EFP (p < 0.05). We recommend using a 4-week supplementation with ISPG, combined with RT, to increase muscle mass, exercise performance, glycogen storage, and reduce fatigue biochemical parameters after exercise. The benefits of long-term supplementation or application to human supplementation can be further explored in the future.
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Affiliation(s)
- Mon-Chien Lee
- Graduate Institute of Sports Science, National Taiwan Sport University, Taoyuan 33301, Taiwan; (M.-C.L.); (Y.-J.H.); (L.-H.Y.)
| | - Yi-Ju Hsu
- Graduate Institute of Sports Science, National Taiwan Sport University, Taoyuan 33301, Taiwan; (M.-C.L.); (Y.-J.H.); (L.-H.Y.)
| | - Li-Hsuan Yang
- Graduate Institute of Sports Science, National Taiwan Sport University, Taoyuan 33301, Taiwan; (M.-C.L.); (Y.-J.H.); (L.-H.Y.)
| | - Chi-Chang Huang
- Graduate Institute of Sports Science, National Taiwan Sport University, Taoyuan 33301, Taiwan; (M.-C.L.); (Y.-J.H.); (L.-H.Y.)
| | - Chun-Sheng Ho
- Division of Physical Medicine and Rehabilitation, Lo-Hsu Medical Foundation, Inc., Lotung Poh-Ai Hospital, Yilan 26546, Taiwan
- Department of Physical Therapy, College of Medical and Health Science, Asia University, Taichung 41354, Taiwan
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Jakše B. Placing a Well-Designed Vegan Diet for Slovenes. Nutrients 2021; 13:4545. [PMID: 34960098 PMCID: PMC8706043 DOI: 10.3390/nu13124545] [Citation(s) in RCA: 4] [Impact Index Per Article: 1.3] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 12/01/2021] [Revised: 12/14/2021] [Accepted: 12/17/2021] [Indexed: 02/06/2023] Open
Abstract
Interest in vegan diets has increased globally as well as in Slovenia. The quantity of new scientific data requires a thorough synthesis of new findings and considerations about the current reserved position of the vegan diet in Slovenia. There is frequently confusion about the benefits of vegetarian diets that are often uncritically passed on to vegan diets and vice versa. This narrative review aims to serve as a framework for a well-designed vegan diet. We present advice on how to maximize the benefits and minimize the risks associated with the vegan diet and lifestyle. We highlight the proper terminology, present the health effects of a vegan diet and emphasize the nutrients of concern. In addition, we provide guidance for implementing a well-designed vegan diet in daily life. We conducted a PubMed search, up to November 2021, for studies on key nutrients (proteins, vitamin B12, vitamin D, omega-3 long chain polyunsaturated fatty acids (eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)), calcium, iron, zinc, iodine and selenium) in vegan diets. Given the limited amount of scientific evidence, we focus primarily on the general adult population. A well-designed vegan diet that includes a wide variety of plant foods and supplementation of vitamin B12, vitamin D in the winter months and potentially EPA/DHA is safe and nutritionally adequate. It has the potential to maintain and/or to improve health. For physically active adult populations, athletes or individuals with fast-paced lifestyles, there is room for further appropriate supplementation of a conventional vegan diet according to individuals' health status, needs and goals without compromising their health. A healthy vegan lifestyle, as included in government guidelines for a healthy lifestyle, includes regular physical activity, avoidance of smoking, restriction of alcohol and appropriate sleep hygiene.
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Affiliation(s)
- Boštjan Jakše
- Department of Food Science, Biotechnical Faculty, University of Ljubljana, SI-1000 Ljubljana, Slovenia
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9
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Santos CS, Oliveira Júnior ES, Lopes de Sá MJ, Esteves EA. The anabolic role of plant-based proteins in response to chronic resistance exercise. REVISTA CIÊNCIAS EM SAÚDE 2021. [DOI: 10.21876/rcshci.v11i3.1135] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/03/2022] Open
Abstract
Proper maintenance of skeletal muscle mass is essential to prevent sarcopenia and ensure health and quality of life as aging progress. The two determinants of muscle protein synthesis are the increased load on skeletal muscle through resistance exercise and protein intake. For an effective result of maintaining or increasing muscle mass, it is relevant to consider the quantitative and adequate intake of protein, and the dietary source of protein since the plant-based protein has differences in comparison to animals that limit its anabolic capacity. Given the increase in vegetarianism and the elderly population, which consumes fewer food sources of animal protein, the importance of understanding how protein of plant-based protein can sustain muscle protein synthesis in the long term when associated with resistance exercise is justified, as well as the possibilities of dietary adequacy in the face of this demand.
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10
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Plant Proteins and Exercise: What Role Can Plant Proteins Have in Promoting Adaptations to Exercise? Nutrients 2021; 13:nu13061962. [PMID: 34200501 PMCID: PMC8230006 DOI: 10.3390/nu13061962] [Citation(s) in RCA: 20] [Impact Index Per Article: 6.7] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Journal Information] [Subscribe] [Scholar Register] [Received: 04/24/2021] [Revised: 06/02/2021] [Accepted: 06/05/2021] [Indexed: 01/10/2023] Open
Abstract
Adequate dietary protein is important for many aspects of health with current evidence suggesting that exercising individuals need greater amounts of protein. When assessing protein quality, animal sources of protein routinely rank amongst the highest in quality, largely due to the higher levels of essential amino acids they possess in addition to exhibiting more favorable levels of digestibility and absorption patterns of the amino acids. In recent years, the inclusion of plant protein sources in the diet has grown and evidence continues to accumulate on the comparison of various plant protein sources and animal protein sources in their ability to stimulate muscle protein synthesis (MPS), heighten exercise training adaptations, and facilitate recovery from exercise. Without question, the most robust changes in MPS come from efficacious doses of a whey protein isolate, but several studies have highlighted the successful ability of different plant sources to significantly elevate resting rates of MPS. In terms of facilitating prolonged adaptations to exercise training, multiple studies have indicated that a dose of plant protein that offers enough essential amino acids, especially leucine, consumed over 8–12 weeks can stimulate similar adaptations as seen with animal protein sources. More research is needed to see if longer supplementation periods maintain equivalence between the protein sources. Several practices exist whereby the anabolic potential of a plant protein source can be improved and generally, more research is needed to best understand which practice (if any) offers notable advantages. In conclusion, as one considers the favorable health implications of increasing plant intake as well as environmental sustainability, the interest in consuming more plant proteins will continue to be present. The evidence base for plant proteins in exercising individuals has seen impressive growth with many of these findings now indicating that consumption of a plant protein source in an efficacious dose (typically larger than an animal protein) can instigate similar and favorable changes in amino acid update, MPS rates, and exercise training adaptations such as strength and body composition as well as recovery.
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11
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Comparison of the effect of soya protein and whey protein on body composition: a meta-analysis of randomised clinical trials. Br J Nutr 2021; 127:885-895. [PMID: 33971994 DOI: 10.1017/s0007114521001550] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/06/2022]
Abstract
Essential amino acids (EAA) promote the process of regulating muscle synthesis. Thus, whey protein that contains higher amounts of EAA can have a considerable effect on modifying muscle synthesis. However, there is insufficient evidence regarding the effect of soya and whey protein supplementation on body composition. Thus, we sought to perform a meta-analysis of published randomised clinical trials that examined the effect of whey protein supplementation and soya protein supplementation on body composition (lean body mass, fat mass, body mass and body fat percentage) in adults. We searched PubMed, Scopus and Google Scholar, up to August 2020, for all relevant published articles assessing soya protein supplementation and whey protein supplementation on body composition parameters. We included all randomised clinical trials that investigated the effect of whey protein supplementation and soya protein supplementation on body composition in adults. Pooled means and standard deviations were calculated using random effects models. Subgroup analysis was applied to discern possible sources of heterogeneity. After excluding non-relevant articles, ten studies, with 596 participants, remained in this study. We found a significant increase in lean body mass after whey protein supplementation (weighted mean difference (WMD: 0·91; 95 % CI 0·15, 1·67; P = 0·019). We observed no significant change between whey protein supplementation and body mass, fat mass and body fat percentage. We found no significant change between soya protein supplementation and body composition parameters. Whey protein supplementation significantly improved body composition via increases in lean body mass, without influencing fat mass, body mass and body fat percentage.
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12
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Reed KE, Camargo J, Hamilton-Reeves J, Kurzer M, Messina M. Neither soy nor isoflavone intake affects male reproductive hormones: An expanded and updated meta-analysis of clinical studies. Reprod Toxicol 2020; 100:60-67. [PMID: 33383165 DOI: 10.1016/j.reprotox.2020.12.019] [Citation(s) in RCA: 16] [Impact Index Per Article: 4.0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 07/24/2020] [Revised: 11/25/2020] [Accepted: 12/21/2020] [Indexed: 12/22/2022]
Abstract
Concerns that the phytoestrogens (isoflavones) in soy may feminize men continue to be raised. Several studies and case-reports describing feminizing effects including lowering testosterone levels and raising estrogen levels in men have been published. For this reason, the clinical data were meta-analyzed to determine whether soy or isoflavone intake affects total testosterone (TT), free testosterone (FT), estradiol (E2), estrone (E1), and sex hormone binding globulin (SHBG). PubMed and CAB Abstracts databases were searched between 2010 and April 2020, with use of controlled vocabulary specific to the databases. Peer-reviewed studies published in English were selected if (1) adult men consumed soyfoods, soy protein, or isoflavone extracts (from soy or red clover) and [2] circulating TT, FT, SHBG, E2 or E1 was assessed. Data were extracted by two independent reviewers. With one exception, studies included in a 2010 meta-analysis were included in the current analysis. A total of 41 studies were included in the analyses. TT and FT levels were measured in 1753 and 752 men, respectively; E2 and E1 levels were measured in 1000 and 239 men, respectively and SHBG was measured in 967 men. Regardless of the statistical model, no significant effects of soy protein or isoflavone intake on any of the outcomes measured were found. Sub-analysis of the data according to isoflavone dose and study duration also showed no effect. This updated and expanded meta-analysis indicates that regardless of dose and study duration, neither soy protein nor isoflavone exposure affects TT, FT, E2 or E1 levels in men.
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Affiliation(s)
- Katharine E Reed
- School of Sport, Rehabilitation and Exercise Sciences, University of Essex, ESA.3.11, Colchester Campus, Wivenhoe Park, Colchester, CO4 3SQ, United Kingdom.
| | - Juliana Camargo
- University of Kansas Medical Center, Department of Dietetics & Nutrition, 3901 Rainbow Blvd, MS 4013, Kansas City, KS, 66160, United States.
| | - Jill Hamilton-Reeves
- Kansas University Department of Urology and Department of Dietetics & Nutrition, University of Kansas Medical Center, Mail Stop 3016, 3901 Rainbow Blvd., Kansas City, KS, 66160, United States.
| | - Mindy Kurzer
- Dept. of Food Science and Nutrition, University of Minnesota, 1334 Eckles Ave, St. Paul, MN, 55108, United States.
| | - Mark Messina
- Nutrition Matters, Inc. 26 Spadina Parkway, Pittsfield, MA, 01201, United States.
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13
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Nutrient-dense protein as a primary dietary strategy in healthy ageing: please sir, may we have more? Proc Nutr Soc 2020; 80:264-277. [PMID: 33050965 DOI: 10.1017/s0029665120007892] [Citation(s) in RCA: 6] [Impact Index Per Article: 1.5] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 02/07/2023]
Abstract
A progressive decrement in muscle mass and muscle function, sarcopoenia, accompanies ageing. The loss of skeletal muscle mass and function is the main feature of sarcopoenia. Preventing the loss of muscle mass is relevant since sarcopoenia can have a significant impact on mobility and the quality of life of older people. Dietary protein and physical activity have an essential role in slowing muscle mass loss and helping to maintain muscle function. However, the current recommendations for daily protein ingestion for older persons appear to be too low and are in need of adjustment. In this review, we discuss the skeletal muscle response to protein ingestion, and review the data examining current dietary protein recommendations in the older subjects. Furthermore, we review the concept of protein quality and the important role that nutrient-dense protein (NDP) sources play in meeting overall nutrient requirements and improving dietary quality. Overall, the current evidence endorses an increase in the daily ingestion of protein with emphasis on the ingestion of NDP choices by older adults.
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14
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Animal, Plant, Collagen and Blended Dietary Proteins: Effects on Musculoskeletal Outcomes. Nutrients 2020; 12:nu12092670. [PMID: 32883033 PMCID: PMC7551889 DOI: 10.3390/nu12092670] [Citation(s) in RCA: 14] [Impact Index Per Article: 3.5] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 07/27/2020] [Revised: 08/26/2020] [Accepted: 08/29/2020] [Indexed: 02/06/2023] Open
Abstract
Dietary protein is critical for the maintenance of musculoskeletal health, where appropriate intake (i.e., source, dose, timing) can mitigate declines in muscle and bone mass and/or function. Animal-derived protein is a potent anabolic source due to rapid digestion and absorption kinetics stimulating robust increases in muscle protein synthesis and promoting bone accretion and maintenance. However, global concerns surrounding environmental sustainability has led to an increasing interest in plant- and collagen-derived protein as alternative or adjunct dietary sources. This is despite the lower anabolic profile of plant and collagen protein due to the inferior essential amino acid profile (e.g., lower leucine content) and subordinate digestibility (versus animal). This review evaluates the efficacy of animal-, plant- and collagen-derived proteins in isolation, and as protein blends, for augmenting muscle and bone metabolism and health in the context of ageing, exercise and energy restriction.
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15
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Huecker M, Sarav M, Pearlman M, Laster J. Protein Supplementation in Sport: Source, Timing, and Intended Benefits. Curr Nutr Rep 2020; 8:382-396. [PMID: 31713177 DOI: 10.1007/s13668-019-00293-1] [Citation(s) in RCA: 14] [Impact Index Per Article: 3.5] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 01/14/2023]
Abstract
PURPOSE OF REVIEW The purpose of this review is to provide background on the present literature regarding the utility and effectiveness of protein supplements, including protein source and nutrient timing. RECENT FINDINGS In the setting of adequate dietary protein consumption, research suggests some benefit particularly in sport or exercise activities. Protein supplements command a multi-billion-dollar market with prevalent use in sports. Many individuals, including athletes, do not consume optimal dietary protein on a daily basis. High-protein diets are remarkably safe in healthy subjects, especially in the short term. Some objective outcomes are physiologic and may not translate to clinically relevant outcomes. Athletes should, however, consider long-term implications when consuming high quantities of protein in dietary or supplement form.
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Affiliation(s)
- Martin Huecker
- Dept of Emergency Medicine, University of Louisville School of Medicine, 530 S Jackson St C1H17, Louisville, KY, 40202, USA.
| | - Menaka Sarav
- Division of Nephrology and Hypertension, NorthShore University HealthSystem-University of Chicago, Pritzker School of Medicine, Chicago, IL, USA
| | - Michelle Pearlman
- Department of Medicine, Division of Gastroenterology & Hepatology, University of Miami Health Systems, Miller School of Medicine, Miami, FL, USA
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16
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Yasuda J, Tomita T, Arimitsu T, Fujita S. Evenly Distributed Protein Intake over 3 Meals Augments Resistance Exercise-Induced Muscle Hypertrophy in Healthy Young Men. J Nutr 2020; 150:1845-1851. [PMID: 32321161 PMCID: PMC7330467 DOI: 10.1093/jn/nxaa101] [Citation(s) in RCA: 17] [Impact Index Per Article: 4.3] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 10/08/2019] [Revised: 11/14/2019] [Accepted: 03/23/2020] [Indexed: 12/17/2022] Open
Abstract
BACKGROUND Although daily protein intake (PI) has been reported to be essential for regulating muscle mass, the distribution of daily PI in individuals is typically the lowest at breakfast and skewed toward dinner. Skewed protein intake patterns and inadequate PI at breakfast were reported to be negative factors for muscle maintenance. OBJECTIVES This study examined whether a protein-enriched meal at breakfast is more effective for muscle accretion compared with the typical skewed PI pattern. METHODS This 12-wk, parallel-group, randomized clinical trial included 26 men (means ± SEs; age: 20.8 ± 0.4 y; BMI: 21.8 ± 0.4 kg/m2). The "high breakfast" (HBR) group (n = 12) consumed a protein-enriched meal at breakfast providing a PI of 0.33 g/kg body weight (BW); their PI at lunch (0.46 g/kg BW) and dinner (0.48 g/kg BW) provided an adequate overall daily PI (1.30 g/kg BW/d). The "low breakfast" (LBR) group (n = 14) consumed 0.12 g protein/kg BW at breakfast; intakes at lunch (0.45 g/kg BW) and dinner (0.83 g/kg BW) yielded the same daily PI as in the HBR group. The participants performed supervised resistance training (RT) 3 times per week (75-80% 1-repetition maximum; 3 sets × 10 repetitions). DXA was used to measure the primary outcome variable, that is, total lean soft tissue mass (LTM). RESULTS The total LTM at baseline did not differ between the HBR (52.4 ± 1.3 kg) and LBR (53.4 ± 1.2 kg) groups. After the intervention, increases in total LTM were significant in both groups, with that in the HBR group (2.5 ± 0.3 kg) tending to be greater than that in the LBR group (1.8 ± 0.3 kg) (P = 0.06), with a large effect size (Cohen d = 0.795). CONCLUSIONS For RT-induced muscle hypertrophy in healthy young men, consuming a protein-enriched meal at breakfast and less protein at dinner while achieving an adequate overall PI is more effective than consuming more protein at dinner.This study was registered at University hospital Medical Information Network (UMIN) Clinical Trials Registry as UMIN000037583 (https://upload.umin.ac.jp/cgi-open-bin/ctr_e/ctr_view.cgi?recptno=R000042763).
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Affiliation(s)
- Jun Yasuda
- Faculty of Sport and Health Science, Ritsumeikan University, Nojihigashi, Kusatsu, Shiga, Japan
| | - Toshiki Tomita
- Faculty of Sport and Health Science, Ritsumeikan University, Nojihigashi, Kusatsu, Shiga, Japan
| | - Takuma Arimitsu
- Faculty of Sport and Health Science, Ritsumeikan University, Nojihigashi, Kusatsu, Shiga, Japan
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Lopez DS, Wulaningsih W, Tsilidis KK, Baillargeon J, Williams SB, Urban R, Rohrmann S. Environment-wide association study to comprehensively test and validate associations between nutrition and lifestyle factors and testosterone deficiency: NHANES 1988-1994 and 1999-2004. Hormones (Athens) 2020; 19:205-214. [PMID: 32077039 PMCID: PMC7323003 DOI: 10.1007/s42000-020-00179-w] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Grants] [Track Full Text] [Journal Information] [Submit a Manuscript] [Subscribe] [Scholar Register] [Received: 07/24/2019] [Accepted: 02/03/2020] [Indexed: 10/25/2022]
Abstract
PURPOSE Testosterone (T) plays an important role in men's health and its deficiency is linked with poorer health. However, the role of nutritional and lifestyle factors in T regulation and production remains unclear. The objectives are to comprehensively test the cross-sectional associations of nutritional and lifestyle factors with T deficiency and to validate the associations in the NHANES survey. METHODS We performed weighted multivariable logistic regression analysis to examine the association of 173 nutritional and lifestyle factors with T deficiency (total testosterone ≤ 3.5 ng/mL) in NHANES III as the discovery set (mean age 41). We controlled for multiple comparisons with a false discovery rate (FDR) < 5% and replicated in NHANES 1999-2004 (mean age 44). RESULTS We identified seven nutritional factors as being inversely associated with T deficiency in NHANES 1999-2004, namely dietary intake of vitamin A, protein, saturated fatty acids, monounsaturated fatty acids, total fats, saturated fatty acid 16:0, and phosphorus. In a multivariable model, only vitamin A intake remained significantly associated with T deficiency (OR 0.97, 95% CI 0.94-0.99). Principal component analysis suggested that the two principal components, (1) dietary fats, protein, and phosphorous and (2) total vitamin A, may be associated with T deficiency. CONCLUSION Our systematic evaluation provided new insight into the modifiable factors that could play a role in the regulation of T production. This study has the potential to contribute to the current body of literature which seeks to formulate a clinical definition of T deficiency after taking into account nutritional and lifestyle factors.
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Affiliation(s)
- D S Lopez
- Deparment of Preventive Medicine and Community Health, University of Texas Medical Branch, 301 University Blvd, Galveston, TX, USA.
| | - W Wulaningsih
- Cancer Epidemiology Group, Division of Cancer Studies, King's College London, London, UK
- MRC Unit for Lifelong Health and Ageing, University College London, London, UK
| | - K K Tsilidis
- Department of Hygiene and Epidemiology, University of Ioannina School of Medicine, Ioannina, Greece
- Department of Epidemiology and Biostatistics, School of Public Health, Imperial College London, London, UK
| | - J Baillargeon
- Deparment of Preventive Medicine and Community Health, University of Texas Medical Branch, 301 University Blvd, Galveston, TX, USA
| | - S B Williams
- Deparment of Surgery, Division of Urology, University of Texas Medical Branch, Galveston, TX, USA
| | - R Urban
- Department of Internal Medicine, University of Texas Medical Branch, Galveston, TX, USA
| | - S Rohrmann
- Division of Chronic Disease Epidemiology; Epidemiology, Biostatistics and Preventive Institute (EBPI), University of Zurich, Zurich, Switzerland
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18
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Wirth J, Hillesheim E, Brennan L. The Role of Protein Intake and its Timing on Body Composition and Muscle Function in Healthy Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. J Nutr 2020; 150:1443-1460. [PMID: 32232404 DOI: 10.1093/jn/nxaa049] [Citation(s) in RCA: 26] [Impact Index Per Article: 6.5] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 12/12/2019] [Revised: 01/16/2020] [Accepted: 02/12/2020] [Indexed: 12/25/2022] Open
Abstract
BACKGROUND Increased protein intake has been suggested to improve gains in muscle mass and strength in adults. Furthermore, the timing of protein intake has been discussed as a margin of opportunity for improved prevention measures. OBJECTIVE This systematic review investigated the effect of protein supplementation on body composition and muscle function (strength and synthesis) in healthy adults, with an emphasis on the timing of protein intake. METHODS Randomized controlled trials were identified using PubMed, Web of Science, CINAHL, and Embase, up to March 2019. For meta-analyses, data on lean body mass (LBM), handgrip strength, and leg press strength were pooled by age group (mean age 18-55 or >55 y) and timing of protein intake. The quality of evidence was assessed using the Grading of Recommendations, Assessment, Development and Evaluations approach. RESULTS Data from 65 studies with 2907 participants (1514 men and 1380 women, 13 unknown sex) were included in the review. Twenty-six, 8, and 24 studies were used for meta-analysis on LBM, handgrip strength, and leg press strength, respectively. The protein supplementation was effective in improving (mean difference; 95% CI) LBM in adults (0.62 kg; 0.36, 0.88) and older adults (0.46 kg; 0.23, 0.70), but not handgrip strength (older adults: 0.26 kg; -0.51, 1.04) and leg press strength (adults: 5.80 kg; -0.33, 11.93; older adults: 1.97 kg; -2.78, 6.72). Sensitivity analyses removing studies without exercise training had no impact on the outcomes. Data regarding muscle synthesis were scarce and inconclusive. Subgroup analyses showed no beneficial effect of a specific timing of protein intake on LBM, handgrip strength, and leg press strength. CONCLUSION Overall, the results support the positive impact of protein supplementation on LBM of adults and older adults, independently of intake timing. Effects on muscle strength and synthesis are less clear and need further investigation. This systematic review was registered on PROSPERO as CRD42019126742.
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Affiliation(s)
- Janine Wirth
- Institute of Food and Health, School of Agriculture and Food Science, University College Dublin, Belfield, Dublin, Ireland.,Conway Institute of Biomolecular and Biomedical Research, University College Dublin, Belfield, Dublin, Ireland
| | - Elaine Hillesheim
- Institute of Food and Health, School of Agriculture and Food Science, University College Dublin, Belfield, Dublin, Ireland.,Conway Institute of Biomolecular and Biomedical Research, University College Dublin, Belfield, Dublin, Ireland
| | - Lorraine Brennan
- Institute of Food and Health, School of Agriculture and Food Science, University College Dublin, Belfield, Dublin, Ireland.,Conway Institute of Biomolecular and Biomedical Research, University College Dublin, Belfield, Dublin, Ireland
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19
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Lynch HM, Buman MP, Dickinson JM, Ransdell LB, Johnston CS, Wharton CM. No Significant Differences in Muscle Growth and Strength Development When Consuming Soy and Whey Protein Supplements Matched for Leucine Following a 12 Week Resistance Training Program in Men and Women: A Randomized Trial. INTERNATIONAL JOURNAL OF ENVIRONMENTAL RESEARCH AND PUBLIC HEALTH 2020; 17:ijerph17113871. [PMID: 32486007 PMCID: PMC7312446 DOI: 10.3390/ijerph17113871] [Citation(s) in RCA: 27] [Impact Index Per Article: 6.8] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Download PDF] [Figures] [Subscribe] [Scholar Register] [Received: 04/23/2020] [Revised: 05/19/2020] [Accepted: 05/25/2020] [Indexed: 02/08/2023]
Abstract
There are conflicting reports regarding the efficacy of plant versus animal-derived protein to support muscle and strength development with resistance training. The purpose of this study was to determine whether soy and whey protein supplements matched for leucine would comparably support strength increases and muscle growth following 12 weeks of resistance training. Sixty-one untrained young men (n = 19) and women (n = 42) (18–35 year) enrolled in this study, and 48 completed the trial (17 men, 31 women). All participants engaged in supervised resistance training 3×/week and consumed 19 grams of whey protein isolate or 26 grams of soy protein isolate, both containing 2 g (grams) of leucine. Multi-level modeling indicated that total body mass (0.68 kg; 95% CI: 0.08, 1.29 kg; p < 0.001), lean body mass (1.54 kg; 95% CI: 0.94, 2.15 kg; p < 0.001), and peak torque of leg extensors (40.27 Nm; 95% CI: 28.98, 51.57 Nm, p < 0.001) and flexors (20.44 Nm; 95% CI: 12.10, 28.79 Nm; p < 0.001) increased in both groups. Vastus lateralis muscle thickness tended to increase, but this did not reach statistical significance (0.12 cm; 95% CI: −0.01, 0.26 cm; p = 0.08). No differences between groups were observed (p > 0.05). These data indicate that increases in lean mass and strength in untrained participants are comparable when strength training and supplementing with soy or whey matched for leucine.
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Affiliation(s)
- Heidi M. Lynch
- Department of Kinesiology, Point Loma Nazarene University, San Diego, CA 92106, USA
- Correspondence:
| | - Matthew P. Buman
- College of Health Solutions, Arizona State University, Phoenix, AZ 85004, USA; (M.P.B.); (C.S.J.); (C.M.W.)
| | - Jared M. Dickinson
- Health Sciences, Central Washington University, Ellensburg, WA 98926, USA;
| | - Lynda B. Ransdell
- College of Health and Human Services, Northern Arizona University, Flagstaff, AZ 86011, USA;
| | - Carol S. Johnston
- College of Health Solutions, Arizona State University, Phoenix, AZ 85004, USA; (M.P.B.); (C.S.J.); (C.M.W.)
| | - Christopher M. Wharton
- College of Health Solutions, Arizona State University, Phoenix, AZ 85004, USA; (M.P.B.); (C.S.J.); (C.M.W.)
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20
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Duarte NM, Cruz AL, Silva DC, Cruz GM. Intake of whey isolate supplement and muscle mass gains in young healthy adults when combined with resistance training: a blinded randomized clinical trial (pilot study). J Sports Med Phys Fitness 2019; 60:75-84. [PMID: 31565912 DOI: 10.23736/s0022-4707.19.09741-x] [Citation(s) in RCA: 1] [Impact Index Per Article: 0.2] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
Abstract
BACKGROUND Whey protein is consumed worldwide by athletes due to its alleged benefits on muscle mass and strength. Because of its rich branched chain amino acids content, namely leucine, whey appears to favor muscle protein synthesis through the mTOR pathway in combination with resistance training, when taken after exercise in sufficient amounts. METHODS In the present study resistance trained (≥3 months) participants (men and women) between the age of 18 and 30 years old were randomized in a blinded fashion to whey protein isolate (N.=4) and an isocaloric placebo (N.=4) groups. Both groups were subjected to a 12-week RT protocol designed to increase muscle mass and strength. Muscle thickness of the biceps brachii (BB) at 67% of its length and quadriceps muscles, vastus lateralis (VL); vastus intermidius (VI) and rectus femoris (R.F.) at 30% and 50% of its length were assessed using ultrasound technique. Muscle strength was assessed using an isokinetic protocol at angular velocities of 60º.s-1 (5 repetitions) and 180º.s-1 (10 repetitions) with a range of motion of 0º to 100º on a dynamometer to determine peak torque (PT). Lean body mass (LBM) and body fat percentage (%BF) were assessed using a body composition analyzer through segmental multi-frequency bioelectrical impedance method. All variables were assessed before and after interventions. RESULTS Results show an increase in muscle thickness of all muscles from RT except for V.L. and RF at 30% (P>0.05) with an increase in VI at 50% (P=0.045) and a trend in VI at 30% (P=0.075) related to whey protein intake. PT increased with RT for all knee flexors/extensors (P<0.05) and for elbow flexors/extensors at 60º extension and 180º flexion (P<0.05) with no effect from whey. LBM increased with RT (P=0.015) and %BF was maintained during the trial (P>0.05). No interactions were found between training and supplementation. CONCLUSIONS Supplementation with whey protein, combined with RT can increase muscle mass with no effects on muscle strength. Whey protein supplementation may alter body composition in favor of additional fat free mass with no significant changes in body fat.
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Affiliation(s)
- Nuno M Duarte
- CISA, Health and Environment Research Center, School of Health, Polytechnic Institute of Porto, Porto, Portugal -
| | - Agostinho L Cruz
- CISA, Health and Environment Research Center, School of Health, Polytechnic Institute of Porto, Porto, Portugal
| | - Diogo C Silva
- CIR, Center for Rehabilitation Research, School of Health, Polytechnic Institute of Porto, Porto, Portugal
| | - Graça M Cruz
- CISA, Health and Environment Research Center, School of Health, Polytechnic Institute of Porto, Porto, Portugal
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21
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A Castro LH, S de Araújo FH, M Olimpio MY, B de B Primo R, T Pereira T, F Lopes LA, B S de M Trindade E, Fernandes R, A Oesterreich S. Comparative Meta-Analysis of the Effect of Concentrated, Hydrolyzed, and Isolated Whey Protein Supplementation on Body Composition of Physical Activity Practitioners. Nutrients 2019; 11:nu11092047. [PMID: 31480653 PMCID: PMC6769754 DOI: 10.3390/nu11092047] [Citation(s) in RCA: 11] [Impact Index Per Article: 2.2] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 07/19/2019] [Revised: 08/22/2019] [Accepted: 08/22/2019] [Indexed: 12/18/2022] Open
Abstract
Whey protein (WP) is a dairy food supplement and, due to its effects on fat-free mass (FFM) gain and fat mass (FM) loss, it has been widely consumed by resistance training practitioners. This review analyzed the impact of WP supplementation in its concentrated (WPC), hydrolyzed (WPH) and isolated (WPI) forms, comparing it exclusively to isocaloric placebos. Random effect meta-analyses were performed from the final and initial body composition values of 246 healthy athletes undergoing 64.5 ± 15.3 days of training in eight randomized clinical trials (RCT) collected systematically from five scientific databases. The weighted mean difference (WMD) was statistically significant for FM loss (WMD = −0.96, 95% CI = −1.37, −0.55, p < 0.001) and, in the analysis of subgroups, this effect was maintained for the WPC (WMD = −0.63, 95% CI = −1.19, −0.06, p = 0.030), with protein content between 51% and 80% (WMD = −1.53; 95% CI = −2.13, −0.93, p < 0.001), and only for regular physical activity practitioners (WMD = −0.95; 95% CI = −1.70, −0.19, p = 0.014). There was no significant effect on FFM in any of the scenarios investigated (p > 0.05). Due to several and important limitations, more detailed analyses are required regarding FFM gain.
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Affiliation(s)
- Luis Henrique A Castro
- Graduate Program in Health Sciences-Federal University of Grande Dourados (UFGD), Dourados 79804-970, Brazil.
| | - Flávio Henrique S de Araújo
- Graduate Program in Health Sciences-Federal University of Grande Dourados (UFGD), Dourados 79804-970, Brazil
| | - Mi Ye M Olimpio
- Graduate Program in Health Sciences-Federal University of Grande Dourados (UFGD), Dourados 79804-970, Brazil
| | - Raquel B de B Primo
- Graduate Program in Health Sciences-Federal University of Grande Dourados (UFGD), Dourados 79804-970, Brazil
| | - Thiago T Pereira
- Graduate Program in Health Sciences-Federal University of Grande Dourados (UFGD), Dourados 79804-970, Brazil
| | - Luiz Augusto F Lopes
- Faculty of Health Sciences-Federal University of Grande Dourados/Universitary Hospital of Federal University of Grande Dourados, Dourados 79823-501, Brazil
| | - Erasmo B S de M Trindade
- Graduate Program in Nutrition-Federal University of Santa Catarina (UFSC), Santa Catarina 88040-970, Brazil
| | - Ricardo Fernandes
- Graduate Program in Food, Nutrition and Health-Federal University of Grande Dourados (UFGD), Dourados 79804-970, Brazil
| | - Silvia A Oesterreich
- Graduate Program in Health Sciences-Federal University of Grande Dourados (UFGD), Dourados 79804-970, Brazil
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Berrazaga I, Micard V, Gueugneau M, Walrand S. The Role of the Anabolic Properties of Plant- versus Animal-Based Protein Sources in Supporting Muscle Mass Maintenance: A Critical Review. Nutrients 2019; 11:E1825. [PMID: 31394788 PMCID: PMC6723444 DOI: 10.3390/nu11081825] [Citation(s) in RCA: 175] [Impact Index Per Article: 35.0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 07/17/2019] [Revised: 08/02/2019] [Accepted: 08/05/2019] [Indexed: 02/06/2023] Open
Abstract
Plant-sourced proteins offer environmental and health benefits, and research increasingly includes them in study formulas. However, plant-based proteins have less of an anabolic effect than animal proteins due to their lower digestibility, lower essential amino acid content (especially leucine), and deficiency in other essential amino acids, such as sulfur amino acids or lysine. Thus, plant amino acids are directed toward oxidation rather than used for muscle protein synthesis. In this review, we evaluate the ability of plant- versus animal-based proteins to help maintain skeletal muscle mass in healthy and especially older people and examine different nutritional strategies for improving the anabolic properties of plant-based proteins. Among these strategies, increasing protein intake has led to a positive acute postprandial muscle protein synthesis response and even positive long-term improvement in lean mass. Increasing the quality of protein intake by improving amino acid composition could also compensate for the lower anabolic potential of plant-based proteins. We evaluated and discussed four nutritional strategies for improving the amino acid composition of plant-based proteins: fortifying plant-based proteins with specific essential amino acids, selective breeding, blending several plant protein sources, and blending plant with animal-based protein sources. These nutritional approaches need to be profoundly examined in older individuals in order to optimize protein intake for this population who require a high-quality food protein intake to mitigate age-related muscle loss.
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Affiliation(s)
- Insaf Berrazaga
- UNH, Unité de Nutrition Humaine, CRNH, Université Clermont Auvergne, INRA, Auvergne, 63000 Clermont-Ferrand, France
- IATE Agropolymer Engineering and Emerging Technologies, Univ. Montpellier, INRA, CIRAD, Montpellier SupAgro, 34060 Montpellier, France
| | - Valérie Micard
- IATE Agropolymer Engineering and Emerging Technologies, Univ. Montpellier, INRA, CIRAD, Montpellier SupAgro, 34060 Montpellier, France
| | - Marine Gueugneau
- UNH, Unité de Nutrition Humaine, CRNH, Université Clermont Auvergne, INRA, Auvergne, 63000 Clermont-Ferrand, France
| | - Stéphane Walrand
- UNH, Unité de Nutrition Humaine, CRNH, Université Clermont Auvergne, INRA, Auvergne, 63000 Clermont-Ferrand, France.
- Service de Nutrition Clinique, Centre Hospitalier Universitaire (CHU) Gabriel Montpied, 63000 Clermont-Ferrand, France.
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Alamri MS, Waked IS, Amin FM, Al-Quliti KW, Manzar MD. Effectiveness of an early mobility protocol for stroke patients in Intensive Care Unit. ACTA ACUST UNITED AC 2019; 24:81-88. [PMID: 31056538 PMCID: PMC8015460 DOI: 10.17712/nsj.2019.2.20180004] [Citation(s) in RCA: 4] [Impact Index Per Article: 0.8] [Reference Citation Analysis] [Abstract] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 01/15/2023]
Abstract
Objectives: To evaluate the effectiveness of an early mobility protocol for stroke patients in the intensive care unit. Methods: Participants were patients with first or recurrent stroke (n=60, age=49.02±6.36 years, body mass index=32.95±5.67 kg/m2) admitted to the intensive care stroke unit in general hospitals, Riyadh during October and December 2016. Single group pretest-posttest design involving an early mobility protocol was started within first 24 hours admission. Pre and post measurements of muscle strength, pulmonary function and quality of life were carried out. Results: There were significant improvements in muscle strength of upper and lower extremities´ muscles after treatment (p<0.05), pulmonary functions including Forced Vital Capacity, Forced Expiratory Volume 1 (p<0.05) and quality of life, namely, Barthel Index and modified Rankin Scale (p<0.01). Conclusion: This study demonstrates that initiating an early mobility protocol is safe and effective for intensive care unit stroke patients and supports introducing the current protocol as a standard protocol in neurogenic Intensive Care Units.
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Affiliation(s)
- Majed S Alamri
- Department of Nursing, College of Applied Medical Sciences, Majmaah University, Majmaah, Kingdom of Saudi Arabia. E-mail:
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Graber TG, Fandrey KR, Thompson LV. Novel individualized power training protocol preserves physical function in adult and older mice. GeroScience 2019; 41:165-183. [PMID: 31076998 PMCID: PMC6544743 DOI: 10.1007/s11357-019-00069-z] [Citation(s) in RCA: 14] [Impact Index Per Article: 2.8] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Grants] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 02/12/2019] [Accepted: 04/16/2019] [Indexed: 11/27/2022] Open
Abstract
Sarcopenia, the age-related loss of muscle mass and strength, contributes to frailty, functional decline, and reduced quality of life in older adults. Exercise is a recognized therapy for sarcopenia and muscle dysfunction, though not a cure. Muscle power declines at an increased rate compared to force, and force output declines earlier than mass. Thus, there is a need for research of exercise focusing on improving power output and functionality in older adults. Our primary purpose was proof-of-concept that a novel individualized power exercise modality would induce positive adaptations in adult mice, before the exercise program was applied to an aged cohort. We hypothesized that after following our protocol, both adult and older mice would show improved function, though there would be evidence of anabolic resistance in the older mice. Male C57BL/6 mice (12 months of age at study conclusion) were randomized into control (n = 9) and exercise (n = 6) groups. The trained group used progressive resistance (with a weighted harness) and intensity (~ 4-10 rpm) on a custom motorized running wheel. The mice trained similarly to a human workout regimen (4-5 sets/session, 3 sessions/week, for 12 weeks). We determined significant (p < 0.05) positive adaptations post-intervention, including: neuromuscular function (rotarod), strength/endurance (inverted cling grip test), training physiology (force/power output per session), muscle size (soleus mass), and power/velocity of contraction (in vitro physiology). Secondly, we trained a cohort of older male mice (28 months old at conclusion): control (n = 12) and exercised (n = 8). While the older exercised mice did preserve function and gain benefits, they also demonstrated evidence of anabolic resistance.
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Affiliation(s)
- Ted G. Graber
- Department of Nutrition and Metabolism, Division of Rehabilitation Science, University of Texas Medical Branch, Galveston, TX USA
| | - Katie R. Fandrey
- Program in Physical Therapy, University of Minnesota-Twin Cities, Minneapolis, MN USA
| | - LaDora V. Thompson
- Department of Physical Therapy & Athletic Training, Boston University, Boston, MA USA
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Li M, Liu F. Effect of whey protein supplementation during resistance training sessions on body mass and muscular strength: a meta-analysis. Food Funct 2019; 10:2766-2773. [DOI: 10.1039/c9fo00182d] [Citation(s) in RCA: 7] [Impact Index Per Article: 1.4] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/21/2022]
Abstract
This study evaluates the effect of whey protein (WP) supplementation with resistance training (RT) on body mass and muscular strength through randomized controlled trials (RCTs).
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Affiliation(s)
- Meng Li
- The Speed Skating Department
- The Winter Sports Management Center
- The General Administration of Sport of China
- Beijing 100044
- China
| | - Feng Liu
- Scientific Research Department
- Beijing Fresta Medical Research Center
- Beijing 100031
- China
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Lynch H, Johnston C, Wharton C. Plant-Based Diets: Considerations for Environmental Impact, Protein Quality, and Exercise Performance. Nutrients 2018; 10:E1841. [PMID: 30513704 PMCID: PMC6316289 DOI: 10.3390/nu10121841] [Citation(s) in RCA: 84] [Impact Index Per Article: 14.0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Download PDF] [Journal Information] [Subscribe] [Scholar Register] [Received: 10/31/2018] [Revised: 11/23/2018] [Accepted: 11/27/2018] [Indexed: 12/19/2022] Open
Abstract
Plant-based diets provide well-established physical and environmental health benefits. These benefits stem in part from the degree of restriction of animal-derived foods. Historically, meat and other animal-derived proteins have been viewed as an integral component of athletes' diets, leading some to question the adequacy of vegetarian or vegan diets for supporting athletic performance. The purpose of this review is to examine the impact of plant-based diets on human physical health, environmental sustainability, and exercise performance capacity. Based on currently available literature, it is unlikely that plant-based diets provide advantages, but do not suffer from disadvantages, compared to omnivorous diets for strength, anaerobic, or aerobic exercise performance. However, plant-based diets typically reduce the risk of developing numerous chronic diseases over the lifespan and require fewer natural resources for production compared to meat-containing diets. As such, plant-based diets appear to be viable options for adequately supporting athletic performance while concurrently contributing to overall physical and environmental health. Given the sparse literature comparing omnivore, vegetarian, and vegan athletes, particularly at the elite level, further research is warranted to ascertain differences that might appear at the highest levels of training and athletic performance.
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Affiliation(s)
- Heidi Lynch
- Point Loma Nazarene University, San Diego, CA 92106, USA.
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No Difference Between the Effects of Supplementing With Soy Protein Versus Animal Protein on Gains in Muscle Mass and Strength in Response to Resistance Exercise. Int J Sport Nutr Exerc Metab 2018; 28:674-685. [DOI: 10.1123/ijsnem.2018-0071] [Citation(s) in RCA: 35] [Impact Index Per Article: 5.8] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/18/2022]
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Dato S, Hoxha E, Crocco P, Iannone F, Passarino G, Rose G. Amino acids and amino acid sensing: implication for aging and diseases. Biogerontology 2018; 20:17-31. [DOI: 10.1007/s10522-018-9770-8] [Citation(s) in RCA: 24] [Impact Index Per Article: 4.0] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 06/09/2018] [Accepted: 09/16/2018] [Indexed: 11/30/2022]
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Protein Supplementation During a 6-Month Concurrent Training Program: Effect on Body Composition and Muscular Strength in Sedentary Individuals. Int J Sport Nutr Exerc Metab 2018; 28:619-628. [PMID: 29485324 DOI: 10.1123/ijsnem.2018-0036] [Citation(s) in RCA: 16] [Impact Index Per Article: 2.7] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/18/2022]
Abstract
We examined the effect of a protein supplement on muscular strength and body composition during 6 months of a 5 days/week concurrent strength and endurance training program. Sedentary males (n = 26) and females (n = 25), 18-25 years, were randomly assigned to receive a protein (PRO, 42 g/serving) or carbohydrate (CON) supplement twice daily. Strength and body composition (dual-energy X-ray absorptiometry) were assessed at baseline, 3 (3M), and 6 (6M) months. Protein intake was higher in PRO (PRO: 2.2 g/kg; CON: 1.1 g/kg; p < .001). Females in both groups gained similar strength at 3M and 6M in bench press and hip sled. Males in PRO gained more bench press strength at 3M (PRO: 24.6 ± 3.2 kg; CON: 14.3 ± 3.8 kg; p = .06) and 6M (PRO: 34.4 ± 4.3 kg; CON: 18.7 ± 5.1 kg; p = .03) and hip sled strength at 3M (PRO: 67.7 ± 9.2 kg; CON: 40.8 ± 10.8 kg, p = .07) and 6M (PRO: 94.0 ± 10.6 kg; CON: 65.1 ± 12.4 kg; p = .09) compared with CON. Females in PRO experienced a greater reduction in fat mass over the course of the study (6M) than CON (PRO: -1.7 ± 0.5 kg; CON: 0.1 ± 0.5 kg; p = .06). Changes in lean mass were similar for females in PRO and CON. Loss in fat mass was similar for males in PRO and CON at 3M and 6M. Males in PRO gained more lean mass at 3M compared with CON (PRO: 3.2 ± 0.3 kg; CON: 2.2 ± 0.4 kg; p = .1) but similar gains at 6M (PRO: 2.6 ± 0.4 kg; CON: 2.2 ± 0.5 kg; p = .6). The results of this study demonstrate that PRO used during a concurrent training program may augment positive changes in body composition in young sedentary males and females, and strength gains in males.
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Protein content and amino acid composition of commercially available plant-based protein isolates. Amino Acids 2018; 50:1685-1695. [PMID: 30167963 PMCID: PMC6245118 DOI: 10.1007/s00726-018-2640-5] [Citation(s) in RCA: 422] [Impact Index Per Article: 70.3] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 03/19/2018] [Accepted: 08/24/2018] [Indexed: 12/16/2022]
Abstract
The postprandial rise in essential amino acid (EAA) concentrations modulates the increase in muscle protein synthesis rates after protein ingestion. The EAA content and AA composition of the dietary protein source contribute to the differential muscle protein synthetic response to the ingestion of different proteins. Lower EAA contents and specific lack of sufficient leucine, lysine, and/or methionine may be responsible for the lower anabolic capacity of plant-based compared with animal-based proteins. We compared EAA contents and AA composition of a large selection of plant-based protein sources with animal-based proteins and human skeletal muscle protein. AA composition of oat, lupin, wheat, hemp, microalgae, soy, brown rice, pea, corn, potato, milk, whey, caseinate, casein, egg, and human skeletal muscle protein were assessed using UPLC–MS/MS. EAA contents of plant-based protein isolates such as oat (21%), lupin (21%), and wheat (22%) were lower than animal-based proteins (whey 43%, milk 39%, casein 34%, and egg 32%) and muscle protein (38%). AA profiles largely differed among plant-based proteins with leucine contents ranging from 5.1% for hemp to 13.5% for corn protein, compared to 9.0% for milk, 7.0% for egg, and 7.6% for muscle protein. Methionine and lysine were typically lower in plant-based proteins (1.0 ± 0.3 and 3.6 ± 0.6%) compared with animal-based proteins (2.5 ± 0.1 and 7.0 ± 0.6%) and muscle protein (2.0 and 7.8%, respectively). In conclusion, there are large differences in EAA contents and AA composition between various plant-based protein isolates. Combinations of various plant-based protein isolates or blends of animal and plant-based proteins can provide protein characteristics that closely reflect the typical characteristics of animal-based proteins.
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Roberts MD, Romero MA, Mobley CB, Mumford PW, Roberson PA, Haun CT, Vann CG, Osburn SC, Holmes HH, Greer RA, Lockwood CM, Parry HA, Kavazis AN. Skeletal muscle mitochondrial volume and myozenin-1 protein differences exist between high versus low anabolic responders to resistance training. PeerJ 2018; 6:e5338. [PMID: 30065891 PMCID: PMC6065464 DOI: 10.7717/peerj.5338] [Citation(s) in RCA: 27] [Impact Index Per Article: 4.5] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 05/14/2018] [Accepted: 07/09/2018] [Indexed: 12/22/2022] Open
Abstract
Background We sought to examine how 12 weeks of resistance exercise training (RET) affected skeletal muscle myofibrillar and sarcoplasmic protein levels along with markers of mitochondrial physiology in high versus low anabolic responders. Methods Untrained college-aged males were classified as anabolic responders in the top 25th percentile (high-response cluster (HI); n = 13, dual x-ray absorptiometry total body muscle mass change (Δ) = +3.1 ± 0.3 kg, Δ vastus lateralis (VL) thickness = +0.59 ± 0.05 cm, Δ muscle fiber cross sectional area = +1,426 ± 253 μm2) and bottom 25th percentile (low-response cluster (LO); n = 12, +1.1 ± 0.2 kg, +0.24 ± 0.07 cm, +5 ± 209 μm2; p < 0.001 for all Δ scores compared to HI). VL muscle prior to (PRE) and following RET (POST) was assayed for myofibrillar and sarcoplasmic protein concentrations, myosin and actin protein content, and markers of mitochondrial volume. Proteins related to myofibril formation, as well as whole lysate PGC1-α protein levels were assessed. Results Main effects of cluster (HI > LO, p = 0.018, Cohen’s d = 0.737) and time (PRE > POST, p = 0.037, Cohen’s d = −0.589) were observed for citrate synthase activity, although no significant interaction existed (LO PRE = 1.35 ± 0.07 mM/min/mg protein, LO POST = 1.12 ± 0.06, HI PRE = 1.53 ± 0.11, HI POST = 1.39 ± 0.10). POST myofibrillar myozenin-1 protein levels were up-regulated in the LO cluster (LO PRE = 0.96 ± 0.13 relative expression units, LO POST = 1.25 ± 0.16, HI PRE = 1.00 ± 0.11, HI POST = 0.85 ± 0.12; within-group LO increase p = 0.025, Cohen’s d = 0.691). No interactions or main effects existed for other assayed markers. Discussion Our data suggest myofibrillar or sarcoplasmic protein concentrations do not differ between HI versus LO anabolic responders prior to or following a 12-week RET program. Greater mitochondrial volume in HI responders may have facilitated greater anabolism, and myofibril myozenin-1 protein levels may represent a biomarker that differentiates anabolic responses to RET. However, mechanistic research validating these hypotheses is needed.
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Affiliation(s)
| | | | | | | | | | - Cody T Haun
- School of Kinesiology, Auburn University, Auburn, AL, USA
| | | | | | | | - Rory A Greer
- School of Kinesiology, Auburn University, Auburn, AL, USA
| | | | - Hailey A Parry
- School of Kinesiology, Auburn University, Auburn, AL, USA
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Krause Neto W, de Assis Silva W, Polican Ciena A, Bocalini D, Aparecido Baptista Nucci R, Alberto Anaruma C, Florencio Gama E. Total training load may explain similar strength gains and muscle hypertrophy seen in aged rats submitted to resistance training and anabolic steroids. Aging Male 2018; 21:65-76. [PMID: 28817355 DOI: 10.1080/13685538.2017.1365832] [Citation(s) in RCA: 9] [Impact Index Per Article: 1.5] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Journal Information] [Submit a Manuscript] [Subscribe] [Scholar Register] [Indexed: 01/30/2023] Open
Abstract
This study aimed to quantify training parameters and analyze the morphological response of aged muscles submitted to resistance training and anabolic steroids. Aged Wistar rats were divided into groups: C - initial control; CF - final control; CAS - control with anabolic steroid, RT - resistance training, and RTA - resistance training with anabolic steroid. Maximum carried load, absolute and relative loads increased significantly in RT and RTA. RTA demonstrated greater relative load than RT. Average total volume, total climbing volume, relative total volume, relative total climbing volume, and mean climbing volume were similar between groups RT and RTA. For soleus, CAS, RT, and RTA enlarged cross-sectional area of type I fibers and nuclear ratio. As for type II fibers, RTA was higher than C and CF. For plantaris, RT and RTA showed significant increases in myofibers type I compared to C and CF. For type II fibers, RTA showed a significant increase compared to C and CF. Regarding the nuclear ratio, RT and RTA showed a higher ratio than C, CF, and CAS. Our results demonstrated that both RT and RTA were not different among the analyzed morphological parameters. This fact can be explained by the absence of differences found in the training variables analyzed.
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Affiliation(s)
- Walter Krause Neto
- a Department of Physical Education, Laboratory of Morphoquantitative Studies and Immunohistochemistry , São Judas Tadeu University , São Paulo , Brazil
| | - Wellington de Assis Silva
- a Department of Physical Education, Laboratory of Morphoquantitative Studies and Immunohistochemistry , São Judas Tadeu University , São Paulo , Brazil
| | - Adriano Polican Ciena
- b Department of Physical Education, Laboratory of Morphology and Physical Activity , São Paulo State University "Júlio de Mesquita Filho" , Rio Claro , Brazil
| | - Danilo Bocalini
- c Translational Physiology Laboratory, Physical Education and Aging Science Program , São Judas Tadeu University , São Paulo , Brazil
| | - Ricardo Aparecido Baptista Nucci
- a Department of Physical Education, Laboratory of Morphoquantitative Studies and Immunohistochemistry , São Judas Tadeu University , São Paulo , Brazil
| | - Carlos Alberto Anaruma
- b Department of Physical Education, Laboratory of Morphology and Physical Activity , São Paulo State University "Júlio de Mesquita Filho" , Rio Claro , Brazil
| | - Eliane Florencio Gama
- a Department of Physical Education, Laboratory of Morphoquantitative Studies and Immunohistochemistry , São Judas Tadeu University , São Paulo , Brazil
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Jang J, Park HY, Yoo C, Park Y, Kim J, Lim K. The synergistic effect of protein complex supplementation combined with 12 weeks of resistance training on isokinetic muscular function in untrained young males. J Exerc Nutrition Biochem 2017; 21:27-36. [PMID: 29370671 PMCID: PMC5772071 DOI: 10.20463/jenb.2017.0036] [Citation(s) in RCA: 1] [Impact Index Per Article: 0.1] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Journal Information] [Subscribe] [Scholar Register] [Received: 12/07/2017] [Accepted: 01/02/2018] [Indexed: 11/22/2022] Open
Abstract
PURPOSE Resistance exercise training (RET) and an additional intake of dietary protein supplements may improve muscle mass and muscular function, and reduce inflammatory markers. The types, amount, and timing of dietary protein supplements are important for the synergistic effects of resistance training and dietary protein supplements. We hypothesized that a 25.1 g protein complex supplement taken for 12 weeks, immediately before and after resistance exercise, would enhance fat free mass and isokinetic muscular function in young untrained males. METHODS Eighteen participants were randomly assigned to a placebo (n=8) or protein complex supplement groups (n=10). The RET was a supervised progressive program, 3 times per week for 12-weeks, and was performed progressing 80% of their one repetition maximum (1-RM). Body composition, blood pressure, plasma inflammatory markers, lipid level and isokinetic muscular function were assessed before and after the study period. RESULTS There was a significant interaction effect in C-reactive protein (CRP) (p =0.044) among blood vessel inflammatory markers. The protein complex supplement group had shown more effective improvement at 12 weeks intervention compared to the placebo group in isokinetic muscular function. There was a significant interaction effect in peak torque at 60 degrees/sec leg extension (p =0.044), total work at 240 degrees/sec leg extension (p =0.025), and total work at 240 degrees/sec leg flexion (p =0.011). CONCLUSION Protein complex supplementation during RET appears more effective than RET alone in improving isokinetic muscular function for 12 weeks in untrained young men.
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Reidy PT, Fry CS, Igbinigie S, Deer RR, Jennings K, Cope MB, Mukherjea R, Volpi E, Rasmussen BB. Protein Supplementation Does Not Affect Myogenic Adaptations to Resistance Training. Med Sci Sports Exerc 2017; 49:1197-1208. [PMID: 28346813 DOI: 10.1249/mss.0000000000001224] [Citation(s) in RCA: 28] [Impact Index Per Article: 4.0] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/16/2022]
Abstract
It has been proposed that protein supplementation during resistance exercise training enhances muscle hypertrophy. The degree of hypertrophy during training is controlled in part through the activation of satellite cells and myonuclear accretion. PURPOSE This study aimed to determine the efficacy of protein supplementation (and the type of protein) during traditional resistance training on myofiber cross-sectional area, satellite cell content, and myonuclear addition. METHODS Healthy young men participated in supervised whole-body progressive resistance training 3 d·wk for 12 wk. Participants were randomized to one of three groups ingesting a daily 22-g macronutrient dose of soy-dairy protein blend (PB, n = 22), whey protein isolate (WP, n = 15), or an isocaloric maltodextrin placebo (MDP, n = 17). Lean mass, vastus lateralis myofiber-type-specific cross-sectional area, satellite cell content, and myonuclear addition were assessed before and after resistance training. RESULTS PB and the pooled protein treatments (PB + WP = PRO) exhibited a greater whole-body lean mass %change compared with MDP (P = 0.057 for PB) and (P = 0.050 for PRO), respectively. All treatments demonstrated similar leg muscle hypertrophy and vastus lateralis myofiber-type-specific cross-sectional area (P < 0.05). Increases in myosin heavy chain I and II myofiber satellite cell content and myonuclei content were also detected after exercise training (P < 0.05). CONCLUSION Protein supplementation during resistance training has a modest effect on whole-body lean mass as compared with exercise training without protein supplementation, and there was no effect on any outcome between protein supplement types (blend vs whey). However, protein supplementation did not enhance resistance exercise-induced increases in myofiber hypertrophy, satellite cell content, or myonuclear addition in young healthy men. We propose that as long as protein intake is adequate during muscle overload, the adaptations in muscle growth and function will not be influenced by protein supplementation.
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Affiliation(s)
- Paul T Reidy
- 1Division of Rehabilitation Sciences, University of Texas Medical Branch, Galveston, TX; 2Department of Nutrition and Metabolism, University of Texas Medical Branch, Galveston, TX; 3School of Medicine, University of Texas Medical Branch, Galveston, TX; 4Sealy Center on Aging, University of Texas Medical Branch, Galveston, TX; 5Department of Preventive Medicine and Community Health, University of Texas Medical Branch, Galveston, TX; 6DuPont Nutrition and Health, St. Louis, MO
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Mitchell CJ, D'Souza RF, Mitchell SM, Figueiredo VC, Miller BF, Hamilton KL, Peelor FF, Coronet M, Pileggi CA, Durainayagam B, Fanning AC, Poppitt SD, Cameron-Smith D. Impact of dairy protein during limb immobilization and recovery on muscle size and protein synthesis; a randomized controlled trial. J Appl Physiol (1985) 2017; 124:717-728. [PMID: 29122965 DOI: 10.1152/japplphysiol.00803.2017] [Citation(s) in RCA: 24] [Impact Index Per Article: 3.4] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/15/2022] Open
Abstract
Muscle disuse results in the loss of muscular strength and size, due to an imbalance between protein synthesis (MPS) and breakdown (MPB). Protein ingestion stimulates MPS, although it is not established if protein is able to attenuate muscle loss with immobilization (IM) or influence the recovery consisting of ambulatory movement followed by resistance training (RT). Thirty men (49.9 ± 0.6 yr) underwent 14 days of unilateral leg IM, 14 days of ambulatory recovery (AR), and a further six RT sessions over 14 days. Participants were randomized to consume an additional 20 g of dairy protein or placebo with a meal during the intervention. Isometric knee extension strength was reduced following IM (-24.7 ± 2.7%), partially recovered with AR (-8.6 ± 2.6%), and fully recovered after RT (-0.6 ± 3.4%), with no effect of supplementation. Thigh muscle cross-sectional area decreased with IM (-4.1 ± 0.5%), partially recovered with AR (-2.1 ± 0.5%), and increased above baseline with RT (+2.2 ± 0.5%), with no treatment effect. Myofibrillar MPS, measured using deuterated water, was unaltered by IM, with no effect of protein. During AR, MPS was increased only with protein supplementation. Protein supplementation did not attenuate the loss of muscle size and function with disuse or potentiate recovery but enhanced myofibrillar MPS during AR. NEW & NOTEWORTHY Twenty grams of daily protein supplementation does not attenuate the loss of muscle size and function induced by 2 wk of muscle disuse or potentiate recovery in middle-age men. Average mitochondrial but not myofibrillar muscle protein synthesis was attenuated during immobilization with no effect of supplementation. Protein supplementation increased myofibrillar protein synthesis during a 2-wk period of ambulatory recovery following disuse but without group differences in phenotype recovery.
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Affiliation(s)
| | - Randall F D'Souza
- Liggins Institute, The University of Auckland , Auckland , New Zealand
| | - Sarah M Mitchell
- Liggins Institute, The University of Auckland , Auckland , New Zealand
| | | | - Benjamin F Miller
- Department of Health and Exercise Science, Colorado State University , Fort Collins, Colorado
| | - Karyn L Hamilton
- Department of Health and Exercise Science, Colorado State University , Fort Collins, Colorado
| | - Fredrick F Peelor
- Department of Health and Exercise Science, Colorado State University , Fort Collins, Colorado
| | - Marcelli Coronet
- Liggins Institute, The University of Auckland , Auckland , New Zealand
| | - Chantal A Pileggi
- Liggins Institute, The University of Auckland , Auckland , New Zealand
| | | | - Aaron C Fanning
- Fonterra Research and Development Centre , Palmerston North , New Zealand
| | - Sally D Poppitt
- School of Biological Sciences, The University of Auckland , Auckland , New Zealand
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Effects of Whey, Soy or Leucine Supplementation with 12 Weeks of Resistance Training on Strength, Body Composition, and Skeletal Muscle and Adipose Tissue Histological Attributes in College-Aged Males. Nutrients 2017; 9:nu9090972. [PMID: 28869573 PMCID: PMC5622732 DOI: 10.3390/nu9090972] [Citation(s) in RCA: 63] [Impact Index Per Article: 9.0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 08/21/2017] [Revised: 08/31/2017] [Accepted: 09/01/2017] [Indexed: 12/26/2022] Open
Abstract
We sought to determine the effects of L-leucine (LEU) or different protein supplements standardized to LEU (~3.0 g/serving) on changes in body composition, strength, and histological attributes in skeletal muscle and adipose tissue. Seventy-five untrained, college-aged males (mean ± standard error of the mean (SE); age = 21 ± 1 years, body mass = 79.2 ± 0.3 kg) were randomly assigned to an isocaloric, lipid-, and organoleptically-matched maltodextrin placebo (PLA, n = 15), LEU (n = 14), whey protein concentrate (WPC, n = 17), whey protein hydrolysate (WPH, n = 14), or soy protein concentrate (SPC, n = 15) group. Participants performed whole-body resistance training three days per week for 12 weeks while consuming supplements twice daily. Skeletal muscle and subcutaneous (SQ) fat biopsies were obtained at baseline (T1) and ~72 h following the last day of training (T39). Tissue samples were analyzed for changes in type I and II fiber cross sectional area (CSA), non-fiber specific satellite cell count, and SQ adipocyte CSA. On average, all supplement groups including PLA exhibited similar training volumes and experienced statistically similar increases in total body skeletal muscle mass determined by dual X-ray absorptiometry (+2.2 kg; time p = 0.024) and type I and II fiber CSA increases (+394 μm2 and +927 μm2; time p < 0.001 and 0.024, respectively). Notably, all groups reported increasing Calorie intakes ~600–800 kcal/day from T1 to T39 (time p < 0.001), and all groups consumed at least 1.1 g/kg/day of protein at T1 and 1.3 g/kg/day at T39. There was a training, but no supplementation, effect regarding the reduction in SQ adipocyte CSA (−210 μm2; time p = 0.001). Interestingly, satellite cell counts within the WPC (p < 0.05) and WPH (p < 0.05) groups were greater at T39 relative to T1. In summary, LEU or protein supplementation (standardized to LEU content) does not provide added benefit in increasing whole-body skeletal muscle mass or strength above PLA following 3 months of training in previously untrained college-aged males that increase Calorie intakes with resistance training and consume above the recommended daily intake of protein throughout training. However, whey protein supplementation increases skeletal muscle satellite cell number in this population, and this phenomena may promote more favorable training adaptations over more prolonged periods.
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Characterising the muscle anabolic potential of dairy, meat and plant-based protein sources in older adults. Proc Nutr Soc 2017; 77:20-31. [DOI: 10.1017/s002966511700194x] [Citation(s) in RCA: 102] [Impact Index Per Article: 14.6] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/18/2022]
Abstract
The age-related loss of skeletal muscle mass and function is caused, at least in part, by a reduced muscle protein synthetic response to protein ingestion. The magnitude and duration of the postprandial muscle protein synthetic response to ingested protein is dependent on the quantity and quality of the protein consumed. This review characterises the anabolic properties of animal-derived and plant-based dietary protein sources in older adults. While approximately 60 % of dietary protein consumed worldwide is derived from plant sources, plant-based proteins generally exhibit lower digestibility, lower leucine content and deficiencies in certain essential amino acids such as lysine and methionine, which compromise the availability of a complete amino acid profile required for muscle protein synthesis. Based on currently available scientific evidence, animal-derived proteins may be considered more anabolic than plant-based protein sources. However, the production and consumption of animal-derived protein sources is associated with higher greenhouse gas emissions, while plant-based protein sources may be considered more environmentally sustainable. Theoretically, the lower anabolic capacity of plant-based proteins can be compensated for by ingesting a greater dose of protein or by combining various plant-based proteins to provide a more favourable amino acid profile. In addition, leucine co-ingestion can further augment the postprandial muscle protein synthetic response. Finally, prior exercise or n-3 fatty acid supplementation have been shown to sensitise skeletal muscle to the anabolic properties of dietary protein. Applying one or more of these strategies may support the maintenance of muscle mass with ageing when diets rich in plant-based protein are consumed.
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Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med 2017; 52:376-384. [PMID: 28698222 PMCID: PMC5867436 DOI: 10.1136/bjsports-2017-097608] [Citation(s) in RCA: 570] [Impact Index Per Article: 81.4] [Reference Citation Analysis] [Abstract] [Key Words] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Accepted: 05/31/2017] [Indexed: 12/15/2022]
Abstract
OBJECTIVE We performed a systematic review, meta-analysis and meta-regression to determine if dietary protein supplementation augments resistance exercise training (RET)-induced gains in muscle mass and strength. DATA SOURCES A systematic search of Medline, Embase, CINAHL and SportDiscus. ELIGIBILITY CRITERIA Only randomised controlled trials with RET ≥6 weeks in duration and dietary protein supplementation. DESIGN Random-effects meta-analyses and meta-regressions with four a priori determined covariates. Two-phase break point analysis was used to determine the relationship between total protein intake and changes in fat-free mass (FFM). RESULTS Data from 49 studies with 1863 participants showed that dietary protein supplementation significantly (all p<0.05) increased changes (means (95% CI)) in: strength-one-repetition-maximum (2.49 kg (0.64, 4.33)), FFM (0.30 kg (0.09, 0.52)) and muscle size-muscle fibre cross-sectional area (CSA; 310 µm2 (51, 570)) and mid-femur CSA (7.2 mm2 (0.20, 14.30)) during periods of prolonged RET. The impact of protein supplementation on gains in FFM was reduced with increasing age (-0.01 kg (-0.02,-0.00), p=0.002) and was more effective in resistance-trained individuals (0.75 kg (0.09, 1.40), p=0.03). Protein supplementation beyond total protein intakes of 1.62 g/kg/day resulted in no further RET-induced gains in FFM. SUMMARY/CONCLUSION Dietary protein supplementation significantly enhanced changes in muscle strength and size during prolonged RET in healthy adults. Increasing age reduces and training experience increases the efficacy of protein supplementation during RET. With protein supplementation, protein intakes at amounts greater than ~1.6 g/kg/day do not further contribute RET-induced gains in FFM.
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Affiliation(s)
- Robert W Morton
- Department of Kinesiology, McMaster University, Hamilton, Canada
| | - Kevin T Murphy
- Department of Kinesiology, McMaster University, Hamilton, Canada
| | - Sean R McKellar
- Department of Kinesiology, McMaster University, Hamilton, Canada
| | - Brad J Schoenfeld
- Department of Health Sciences, Lehman College of CUNY, Bronx, New York, USA
| | | | - Eric Helms
- Sport Performance Research Institute New Zealand, AUT University, Auckland, New Zealand
| | - Alan A Aragon
- California State University, Northridge, California, USA
| | | | - Laura Banfield
- Health Sciences Library, McMaster University, Hamilton, Canada
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Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE, Stout JR, Arciero PJ, Ormsbee MJ, Taylor LW, Wilborn CD, Kalman DS, Kreider RB, Willoughby DS, Hoffman JR, Krzykowski JL, Antonio J. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr 2017; 14:20. [PMID: 28642676 PMCID: PMC5477153 DOI: 10.1186/s12970-017-0177-8] [Citation(s) in RCA: 326] [Impact Index Per Article: 46.6] [Reference Citation Analysis] [Abstract] [MESH Headings] [Track Full Text] [Download PDF] [Journal Information] [Subscribe] [Scholar Register] [Received: 06/03/2017] [Accepted: 06/05/2017] [Indexed: 01/03/2023] Open
Abstract
The International Society of Sports Nutrition (ISSN) provides an objective and critical review related to the intake of protein for healthy, exercising individuals. Based on the current available literature, the position of the Society is as follows:An acute exercise stimulus, particularly resistance exercise, and protein ingestion both stimulate muscle protein synthesis (MPS) and are synergistic when protein consumption occurs before or after resistance exercise.For building muscle mass and for maintaining muscle mass through a positive muscle protein balance, an overall daily protein intake in the range of 1.4-2.0 g protein/kg body weight/day (g/kg/d) is sufficient for most exercising individuals, a value that falls in line within the Acceptable Macronutrient Distribution Range published by the Institute of Medicine for protein.Higher protein intakes (2.3-3.1 g/kg/d) may be needed to maximize the retention of lean body mass in resistance-trained subjects during hypocaloric periods.There is novel evidence that suggests higher protein intakes (>3.0 g/kg/d) may have positive effects on body composition in resistance-trained individuals (i.e., promote loss of fat mass).Recommendations regarding the optimal protein intake per serving for athletes to maximize MPS are mixed and are dependent upon age and recent resistance exercise stimuli. General recommendations are 0.25 g of a high-quality protein per kg of body weight, or an absolute dose of 20-40 g.Acute protein doses should strive to contain 700-3000 mg of leucine and/or a higher relative leucine content, in addition to a balanced array of the essential amino acids (EAAs).These protein doses should ideally be evenly distributed, every 3-4 h, across the day.The optimal time period during which to ingest protein is likely a matter of individual tolerance, since benefits are derived from pre- or post-workout ingestion; however, the anabolic effect of exercise is long-lasting (at least 24 h), but likely diminishes with increasing time post-exercise.While it is possible for physically active individuals to obtain their daily protein requirements through the consumption of whole foods, supplementation is a practical way of ensuring intake of adequate protein quality and quantity, while minimizing caloric intake, particularly for athletes who typically complete high volumes of training. Rapidly digested proteins that contain high proportions of essential amino acids (EAAs) and adequate leucine, are most effective in stimulating MPS. Different types and quality of protein can affect amino acid bioavailability following protein supplementation. Athletes should consider focusing on whole food sources of protein that contain all of the EAAs (i.e., it is the EAAs that are required to stimulate MPS). Endurance athletes should focus on achieving adequate carbohydrate intake to promote optimal performance; the addition of protein may help to offset muscle damage and promote recovery. Pre-sleep casein protein intake (30-40 g) provides increases in overnight MPS and metabolic rate without influencing lipolysis.
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Affiliation(s)
| | - Chad M. Kerksick
- Exercise and Performance Nutrition Laboratory, School of Health Sciences, Lindenwood University, St. Charles, MO USA
| | - Bill I. Campbell
- Performance & Physique Enhancement Laboratory, University of South Florida, Tampa, FL USA
| | - Paul J. Cribb
- Metabolic Precision Certifications, Queensland, Australia
| | | | | | | | | | - Arny A. Ferrando
- Department of Geriatrics, University of Arkansas for Medical Sciences, Little Rock, AR USA
| | - Shawn M. Arent
- IFNH Center for Health & Human Performance, Department of Kinesiology & Health, Rutgers, the State University of New Jersey, New Brunswick, New Jersey USA
| | - Abbie E. Smith-Ryan
- Applied Physiology Laboratory, Department of Exercise and Sport Science, University of North Carolina, Chapel Hill, NC USA
| | - Jeffrey R. Stout
- Institute of Exercise Physiology and Wellness, University of Central Florida, Orlando, FL USA
| | - Paul J. Arciero
- Human Nutrition and Metabolism Laboratory, Health and Exercise Sciences Department, Skidmore College, Saratoga Springs, NY 12866 USA
| | - Michael J. Ormsbee
- Department of Nutrition, Food and Exercise Sciences, Institute of Sport Sciences and Medicine, Florida State University, Tallahassee, USA
- Biokinetics, Exercise and Leisure Studies, University of KwaZulu-Natal, Durban, 4000 South Africa
| | - Lem W. Taylor
- Human Performance Laboratory, University of Mary Hardin-Baylor UMHB, Belton, TX 76513 USA
| | - Colin D. Wilborn
- Human Performance Laboratory, University of Mary Hardin-Baylor UMHB, Belton, TX 76513 USA
| | - Doug S. Kalman
- Department of Nutrition & Endocrinology, QPS, Miami, FL USA
| | - Richard B. Kreider
- Exercise & Sport Nutrition Lab, Human Clinical Research Facility, Department of Health & Kinesiology, Texas A&M University, College Station, TX USA
| | - Darryn S. Willoughby
- Exercise and Biochemical Nutrition Laboratory, Department of Health, Human Performance, and Recreation, Baylor University, Waco, TX USA
| | - Jay R. Hoffman
- Institute of Exercise Physiology and Wellness, University of Central Florida, Orlando, FL USA
| | | | - Jose Antonio
- Department of Health and Human Performance, Nova Southeastern University, Davie, FL USA
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Counts BR, Buckner SL, Mouser JG, Dankel SJ, Jessee MB, Mattocks KT, Loenneke JP. Muscle growth: To infinity and beyond? Muscle Nerve 2017; 56:1022-1030. [DOI: 10.1002/mus.25696] [Citation(s) in RCA: 29] [Impact Index Per Article: 4.1] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 12/27/2016] [Revised: 05/18/2017] [Accepted: 05/21/2017] [Indexed: 12/13/2022]
Affiliation(s)
- Brittany R. Counts
- Integrative Muscle Biology Laboratory, Department of Exercise Science; University of South Carolina; Columbia South Carolina USA
| | - Samuel L. Buckner
- Department of Health, Exercise Science, and Recreation Management, Kevser Ermin Applied Physiology Laboratory; The University of Mississippi; PO Box 1848, University Mississippi 38677 USA
| | - J. Grant Mouser
- Department of Health, Exercise Science, and Recreation Management, Kevser Ermin Applied Physiology Laboratory; The University of Mississippi; PO Box 1848, University Mississippi 38677 USA
| | - Scott J. Dankel
- Department of Health, Exercise Science, and Recreation Management, Kevser Ermin Applied Physiology Laboratory; The University of Mississippi; PO Box 1848, University Mississippi 38677 USA
| | - Matthew B. Jessee
- Department of Health, Exercise Science, and Recreation Management, Kevser Ermin Applied Physiology Laboratory; The University of Mississippi; PO Box 1848, University Mississippi 38677 USA
| | - Kevin T. Mattocks
- Department of Health, Exercise Science, and Recreation Management, Kevser Ermin Applied Physiology Laboratory; The University of Mississippi; PO Box 1848, University Mississippi 38677 USA
| | - Jeremy P. Loenneke
- Department of Health, Exercise Science, and Recreation Management, Kevser Ermin Applied Physiology Laboratory; The University of Mississippi; PO Box 1848, University Mississippi 38677 USA
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Messina M. Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature. Nutrients 2016; 8:E754. [PMID: 27886135 PMCID: PMC5188409 DOI: 10.3390/nu8120754] [Citation(s) in RCA: 229] [Impact Index Per Article: 28.6] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Download PDF] [Journal Information] [Subscribe] [Scholar Register] [Received: 10/05/2016] [Revised: 11/17/2016] [Accepted: 11/18/2016] [Indexed: 01/10/2023] Open
Abstract
Soyfoods have long been recognized as sources of high-quality protein and healthful fat, but over the past 25 years these foods have been rigorously investigated for their role in chronic disease prevention and treatment. There is evidence, for example, that they reduce risk of coronary heart disease and breast and prostate cancer. In addition, soy alleviates hot flashes and may favorably affect renal function, alleviate depressive symptoms and improve skin health. Much of the focus on soyfoods is because they are uniquely-rich sources of isoflavones. Isoflavones are classified as both phytoestrogens and selective estrogen receptor modulators. Despite the many proposed benefits, the presence of isoflavones has led to concerns that soy may exert untoward effects in some individuals. However, these concerns are based primarily on animal studies, whereas the human research supports the safety and benefits of soyfoods. In support of safety is the recent conclusion of the European Food Safety Authority that isoflavones do not adversely affect the breast, thyroid or uterus of postmenopausal women. This review covers each of the major research areas involving soy focusing primarily on the clinical and epidemiologic research. Background information on Asian soy intake, isoflavones, and nutrient content is also provided.
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Affiliation(s)
- Mark Messina
- Nutrition Matters, Inc., 26 Spadina Parkway, Pittsfield, MA 01201, USA.
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