Protein before bed

This looks interesting

Protein Ingestion Prior To Sleep Improves Post-Exercise Overnight Recovery

INTRODUCTION:
The role of nutrition in modulating post-exercise overnight recovery remains to be elucidated. We assessed the impact of protein ingestion immediately prior to sleep on digestion and absorption kinetics and protein metabolism during overnight recovery from a single bout of resistance type exercise.
METHODS:
16 healthy young males performed a single bout of resistance type exercise in the evening (20:00) after a full day of dietary standardisation. All subjects were provided with appropriate recovery nutrition (20 g protein, 60 g carbohydrate) immediately after exercise (21:00). Thereafter, 30 min prior to sleep (23:30 h) subjects ingested a beverage with (PRO) or without (PLA) 40 g specifically produced intrinsically [1-C]phenylalanine labeled casein protein. Continuous intravenous infusions with [ring-H5]phenylalanine and [ring-H2]tyrosine were applied with blood and muscle samples collected to assess protein digestion and absorption kinetics, whole-body protein balance and mixed muscle protein synthesis rates throughout the night (7.5 h).
RESULTS:
During sleep casein protein was effectively digested and absorbed resulting in a rapid rise in circulating amino acid levels which were sustained throughout the remainder of the night. Protein ingestion prior to sleep increased whole-body protein synthesis rates (311±8 vs 246±9 ∼mol·kg·7.5 h ) and improved net protein balance (61±5 vs -11±6 μmol·kg·7.5 h ) in the PRO vs PLA experiment, respectively; P<0.01). Mixed muscle protein synthesis rates were ∼22% higher in the PRO vs PLA experiment, which reached borderline significance (0.059±0.005 vs 0.048±0.004 %·h; P=0.05).
CONCLUSION:
This is the first study to show that protein ingested immediately prior to sleep is effectively digested and absorbed, thereby stimulating muscle protein synthesis and improving whole-body protein balance during post-exercise, overnight recovery.

Not my definition of protein rich

This raised a smile!

Researchers are recommending a protein rich breakfast for a range of reasons

"Incorporating a healthy breakfast containing protein-rich foods can be a simple strategy for people to stay satisfied longer, and therefore, be less prone to snacking," Leidy said. "People reach for convenient snack foods to satisfy their hunger between meals, but these foods are almost always high in sugar and fat and add a substantial amount of calories to the diet. These findings suggest that a protein-rich breakfast might be an effective strategy to improve appetite control and prevent overeating in young people."

however, their definition of protein rich is a bit strange:

For three weeks, the teens either continued to skip breakfast or consumed 500-calorie breakfast meals containing cereal and milk (which contained normal quantities of protein) or higher protein meals prepared as Belgium waffles, syrup and yogurt.

The abstract is here

Sort out the diets of the elderly

I am increasingly aware of how poor (according to my standards) the diet of lots of old people is. The ones I know seem to take in too much cake, bread, pasta, biscuits, sweets, soups and too little meat, eggs and dairy. They have been brainwashed by too much conventional wisdom to avoid fat and therefore they are getting too little protein and fat.

There is an interesting report here that old people who consume a higher level of dietary protein are less likely to suffer hip fractures than those whose daily dietary protein intake is less.

In addition to increased dietary protein, Dr. Hannan says regular exercise to build stronger muscles and better balance, as well as other falls prevention strategies, such as reducing hazards in the home, can help protect seniors against falls and hip fractures.

Protein during workouts?

I said the other day that people tend to obsess about pre / post / during workout nutrition. Good video from Brad of Eat Stop Eat

He is following up on a post he did last year: Drinking Protein During Workouts

It doesn't matter when you take that protein shake.....or even if you take one!

So it looks like taking protein helps but it doesn't matter when you take it..... (UPDATE - as Jeremy points out in the comments, you can also read this as saying that the supplement doesn't make any difference at all.....)

Effect of protein-supplement timing on strength, power, and body-composition changes in resistance-trained men.

The effect of 10 wk of protein-supplement timing on strength, power, and body composition was examined in 33 resistance-trained men. Participants were randomly assigned to a protein supplement either provided in the morning and evening (n = 13) or provided immediately before and immediately after workouts (n = 13). In addition, 7 participants agreed to serve as a control group and did not use any protein or other nutritional supplement. During each testing session participants were assessed for strength (one-repetition-maximum [1RM] bench press and squat), power (5 repetitions performed at 80% of 1RM in both the bench press and the squat), and body composition. A significant main effect for all 3 groups in strength improvement was seen in 1RM bench press (120.6 +/- 20.5 kg vs. 125.4 +/- 16.7 at Week 0 and Week 10 testing, respectively) and 1RM squat (154.5 +/- 28.4 kg vs. 169.0 +/- 25.5 at Week 0 and Week 10 testing, respectively). However, no significant between-groups interactions were seen in 1RM squat or 1RM bench press. Significant main effects were also seen in both upper and lower body peak and mean power, but no significant differences were seen between groups. No changes in body mass or percent body fat were seen in any of the groups. Results indicate that the time of protein-supplement ingestion in resistance-trained athletes during a 10-wk training program does not provide any added benefit to strength, power, or body-composition changes.

low-fat, high-protein vs low fat high-carbohydrate

High Protein beats High Carb?

(but where is the fat?)



Background: High-protein (HP) diets are often advocated for weight reduction and weight loss maintenance.
Objective: The aim was to compare the effect of low-fat, high-carbohydrate (HC) and low-fat, HP ad libitum diets on weight maintenance after weight loss induced by a very low-calorie diet, and on metabolic and cardiovascular risk factors in healthy obese subjects.
Design: Forty-eight subjects completed the study that consisted of an energy restriction period of 5–6 weeks followed by a weight maintenance period of 12 weeks. During weight maintenance subjects received maltodextrin (HC group) or protein (HP group) (casein (HPC subgroup) or whey (HPW subgroup)) supplements (2 25 g per day), respectively and consumed a low-fat diet.
Results: Subjects in the HP diet group showed significantly better weight maintenance after weight loss (2.3 kg difference, P=0.04) and fat mass reduction (2.2 kg difference, P=0.02) than subjects in the HC group. Triglyceride (0.6 mm difference, P=0.01) and glucagon (9.6 pg ml-1 difference, P=0.02) concentrations increased more in the HC diet group, while glucose (0.3 mm difference, P=0.02) concentration increased more in the HP diet group. Changes in total cholesterol, low-density lipoprotein-cholesterol, high-density lipoprotein-cholesterol, insulin, HOMAir index, HbA1c, leptin and adiponectin concentrations did not differ between the diets. No differences were found between the casein- or whey-supplemented HP groups.
Conclusions: These results show that low-fat, high-casein or whey protein weight maintenance diets are more effective for weight control than low-fat, HC diets and do not adversely affect metabolic and cardiovascular risk factors in weight-reduced moderately obese subjects without metabolic or cardiovascular complications.

Protein for breakfast

I thought this was moderately interesting....

There is already a fair bit of research abotu protein being the most satiating nutrient - it makes you feel full. This one says that eating it at breakfast is even more effective at making you feel full (when on a diet) than at other meals


Increased dietary protein consumed at breakfast leads to an initial and sustained feeling of fullness during energy restriction compared to other meal times.

The objective of the study was to assess whether the timing of increased dietary protein throughout the day influences the feelings of fullness during energy balance (EB) and restriction (ER). Nine men (age 48 (sem 6) years; BMI 32.7 (sem 0.7) kg/m2) randomly completed five controlled feeding trials, each consisting of 3 d of EB, followed by 3 d of ER of a 3138 kJ/d (750 kcal/d) reduction). The diet was composed of a normal amount of protein (NP) (0.8 g protein/kg per d), or an additional amount of protein (HP) (+0.6 g protein/kg per d) given at breakfast (HP-B), lunch (HP-L), dinner (HP-D) or equally divided among all meals (HP-E). Meal-related (3 h postprandial) and overall (15 h composite) feelings of fullness were assessed from thirteen-point, numbered, linear category scale questionnaires (reported as arbitrary units (au)). When comparing HP treatments, the data are presented as difference from NP. No differences in meal-related or overall fullness were observed among HP treatments during EB. During ER, the HP-B led to greater meal-related fullness (+137 (sem 44) au x 180 min) compared to HP-D ( -1 (sem 37) au x 180 min; P = 0.003), but not for HP-L (+62 (sem 53) au x 180 min; P = 0.188) or HP-E-B (+92 (sem 85) au x 180 min; P = 0.587). HP-B also led to greater overall (15 h) fullness (+404 (sem 162) au x 900 min) v. HP-L (+33 (sem 162) au x 900 min; P = 0.009) and HP-D ( -60 (sem 132) au x 900 min; P = 0.05), but not HP-E (+274 (sem 165) au x 900 min; P = 0.188). The initial and sustained feelings of fullness following protein consumption at breakfast suggests that the timing of protein intake differentially influences satiety during ER.

Which diet is best?

Diet composition does matter after all ?

According to a new study, diets with reduced carbs and higher protein are more effective.

The low carb blogs have been alight in the last few days with deconstructions of a recent study from the New England Journal of Medicine. It purports to show that:

Reduced-calorie diets result in clinically meaningful weight loss regardless of which macronutrients they emphasize.

So it doesn't matter what your diet is as long as you cut calories. The composition of the diet - protein%, carb%, fat% doesn't matter....

Well the study was picked up by the media - but has been well and truly demolished by some very capable doctors and bloggers. e.g. Dr Briffa, Dr Eades and Eugene. At the most basic level it is worth noting that the low carb diet was not low carb. As Dr Briffa says:

Because the diets were so similar in composition, it seems inappropriate to use it to vindicate the ‘calorie is a calorie’ concept.

And what this study certainly can’t be used for (though some have tried) is to suggest that low-carb diets have no particular merit.

One reason for this is that diet 4 - the ‘low-carb’ diet – was most certainly not low in carb. Individuals in this group were getting about 43 per cent of their calories from carb. Let’s for argument sake say a low-carb diet contains no more than 40 g of carb a day (the induction phase of the Atkins diet allows just half this amount). This 40 g equates to about 10 per cent of calorie intake. That’s less than a quarter of the percentage of calories contributed by carb in diet 4.

Also, those eating diet 4 were consuming, on average, 152 grams of carbohydrate a day (almost four times as much as someone eating a true low-carb diet containing 40 g of carb a day).

While the authors of this study mention low-carb diets several times, it seems they were not necessarily keen to test the effectiveness of such a diet. If they had been, then they would have done well to include a diet that was actually low in carb.

However there is a new study that says that diet composition does matter.

Here is the abstract: A Moderate-Protein Diet Produces Sustained Weight Loss and Long-Term Changes in Body Composition and Blood Lipids in Obese Adults

There is a commentary here too with some interesting points:

"The additional protein helped dieters preserve muscle. That's important for long-term weight loss because muscle burns calories—if you lose muscle, and you used to be able to consume 2,000 calories without gaining weight, you'll find that now you can only eat, say, 1,800 calories without weight gain," he said.

This is the first study to show that short-term changes in LDL cholesterol are not maintained with long-term weight loss. Most scientists believe that high cholesterol is more a factor of genetics than of diet," he said.

But the moderate-protein diet had by far the bigger effect on lowering triglycerides, and that lasted as long as individuals remained on the diet, he said.

"Of the two types of lipid problems, high triglycerides pose a greater risk for heart disease. Approximately twice as many people have high triglycerides, and people with this condition are approximately four times more likely to die from heart disease," the scientist said.

The protein diet was easier to follow and maintain long-term, with 64 percent of the moderate-protein dieters completing the study compared to 45 percent of dieters using the high-carbohydrate diet, Layman said.

"Subjects on the moderate-protein diet reported that they weren't as interested in snacks or desserts, and they didn't have food cravings. When you eat protein, you feel full longer," he said.

(Just to be fair before someone points this out....the study was funded by the National Cattlemen's Beef Association, The Beef Checkoff, and Kraft Foods.)

Anyone got any Leucine?

Leucine for retention of lean mass on a hypocaloric diet

ABSTRACT As obesity rates continue to climb, there is a pressing need for novel weight loss techniques. However, the energy-restricted diets recommended for weight loss typically result in significant amounts of lean tissue loss, in addition to the desired body fat loss. Leucine, a supported anticatabolic agent, has shown promise in research at many levels. First, leucine is known to stimulate the mammalian target of rapomycin pathway, which initiates translation and protein synthesis in muscle cells. Furthermore, leucine may help to regulate blood glucose levels by promoting gluconeogenesis. Finally, several recent studies provide evidence that leucine aids in the retention of lean mass in a hypocaloric state. The aim of this paper is to review relevant leucine research in the three areas described and assess its potential as supplement for obese individuals.

Carbs and Protein during recovery

Carbs may be controversial to we paleo types - (I'm not that paleo actually - I like my cream and the odd spud!) - but here are a couple of new studies indicating that carbs plus protein after exercise benefits recovery:


Co-ingestion of protein with carbohydrate during recovery from endurance exercise stimulates skeletal muscle protein synthesis in humans.

Effects of an amino Acid carbohydrate drink on exercise performance after consecutive-day exercise bouts.

The case for a protein supplement

Here are a couple of new studies which give support to the use of protein supplements for athletes and also for those sick and maybe needing bed rest.

Coingestion of Carbohydrate and Protein Hydrolysate Stimulates Muscle Protein Synthesis during Exercise in Young Men, with No Further Increase during Subsequent Overnight Recovery

We investigated the effect of carbohydrate and protein hydrolysate ingestion on whole-body and muscle protein synthesis during a combined endurance and resistance exercise session and subsequent overnight recovery. Twenty healthy men were studied in the evening after consuming a standardized diet throughout the day. Subjects participated in a 2-h exercise session during which beverages containing both carbohydrate (0.15 g·kg–1·h–1) and a protein hydrolysate (0.15 g·kg–1·h–1) (C+P, n = 10) or water only (W, n = 10) were ingested. Participants consumed 2 additional beverages during early recovery and remained overnight at the hospital. Continuous i.v. infusions with L-[ring-13C6]-phenylalanine and L-[ring-2H2]-tyrosine were applied and blood and muscle samples were collected to assess whole-body and muscle protein synthesis rates. During exercise, whole-body and muscle protein synthesis rates increased by 29 and 48% with protein and carbohydrate coingestion (P < 0.05). Fractional synthetic rates during exercise were 0.083 ± 0.011%/h in the C+P group and 0.056 ± 0.003%/h in the W group, (P < 0.05). During subsequent overnight recovery, whole-body protein synthesis was 19% greater in the C+P group than in the W group (P < 0.05). However, mean muscle protein synthesis rates during 9 h of overnight recovery did not differ between groups and were 0.056 ± 0.004%/h in the C+P group and 0.057 ± 0.004%/h in the W group (P = 0.89). We conclude that, even in a fed state, protein and carbohydrate supplementation stimulates muscle protein synthesis during exercise. Ingestion of protein with carbohydrate during and immediately after exercise improves whole-body protein synthesis but does not further augment muscle protein synthesis rates during 9 h of subsequent overnight recovery.


Whey Protein Ingestion Enhances Postprandial Anabolism during Short-Term Bed Rest in Young Men

We tested the relative ability of rapidly digested whey and slowly digested casein to stimulate net whole-body protein synthesis during prolonged physical inactivity. We studied 8 young male volunteers after they consumed isonitrogenous casein or whey mixed meals on d 12 or d 14 of experimental bed rest. Rates of phenylalanine hydroxylation were measured by primed-constant oral administration of L[2-2H2]tyrosine and L[ring-2H5]phenylalanine for 3 h in the postabsorptive state and 6 h after an isonitrogenous bolus meal containing sucrose (0.27 g/kg) and casein or whey (0.40 g/kg). Net protein synthesis in the fed state was calculated during the first 6 h postmeal as the difference between phenylalanine hydroxylation and phenylalanine content in the ingested casein or whey. In the fed state, the integrated changes in phenylalanine hydroxylation were lower (P < 0.05) after whey (–2 ± 8 µmol·kg–1·6 h–1) than after casein ingestion (34 ± 7 µmol·kg–1·6 h–1). During bed rest, net postprandial protein synthesis was greater (P < 0.05) after whey (96 ± 8 µmol phenylalanine·kg–1·6 h–1) than after casein ingestion (82 ± 7 µmol phenylalanine·kg–1·6 h–1). The rapidly digested whey protein was more efficient than the slowly digested casein in increasing postprandial net protein synthesis during short-term bed rest.

Eggs.....

First the abstract, then the commentary:

Egg breakfast enhances weight loss

Objective: To test the hypotheses that an egg breakfast, in contrast to a bagel breakfast matched for energy density and total energy, would enhance weight loss in overweight and obese participants while on a reduced-calorie weight loss diet.
Subjects: Men and women (n=152), age 25–60 years, body mass index (BMI) 25 and 50 kg m-2.
Design: Otherwise healthy overweight or obese participants were assigned to Egg (E), Egg Diet (ED), Bagel (B) or Bagel Diet (BD) groups, based on the prescription of either an egg breakfast containing two eggs (340 kcal) or a breakfast containing bagels matched for energy density and total energy, for at least 5 days per week, respectively. The ED and BD groups were suggested a 1000 kcal energy-deficit low-fat diet, whereas the B and E groups were asked not to change their energy intake.
Results: After 8 weeks, in comparison to the BD group, the ED group showed a 61% greater reduction in BMI (-0.950.82 vs -0.590.85, P<0.05), a 65% greater weight loss (-2.632.33 vs –1.592.38 kg, P<0.05), a 34% greater reduction in waist circumference (P<0.06) and a 16% greater reduction in percent body fat (P=not significant). No significant differences between the E and B groups on the aforementioned variables were obtained. Further, total cholesterol, high-density lipoprotein cholesterol, low-density lipoprotein cholesterol and triglycerides, did not differ between the groups.
Conclusions: The egg breakfast enhances weight loss, when combined with an energy-deficit diet, but does not induce weight loss in a free-living condition. The inclusion of eggs in a weight management program may offer a nutritious supplement to enhance weight loss.
Comment

I saw this today in a press release.

A study published online today in the International Journal of Obesity shows that eating two eggs for breakfast, as part of a reduced-calorie diet, helps overweight adults lose more weight and feel more energetic than those who eat a bagel breakfast of equal calories. [1] This study supports previous research, published in the Journal of the American College of Nutrition, which showed that people who ate eggs for breakfast felt more satisfied and ate fewer calories at the following meal. [2]

"People have a hard time adhering to diets and our research shows that choosing eggs for breakfast can dramatically improve the success of a weight loss plan," said Nikhil V. Dhurandhar, Ph.D., lead researcher and associate professor in the laboratory of infection and obesity at Pennington Biomedical Research Center, a campus of the Louisiana State University system. "Apparently, the increased satiety and energy due to eggs helps people better comply with a reduced-calorie diet."

Sounds great and it is consistent with other research out there which identifies protein as the most satiating macro-nutrient.

There are some other interesting points:

• Cholesterol - The researchers also found that blood lipids were not impacted during the two month study. They found that blood levels of HDL and LDL cholesterol, as well as triglycerides, did not vary compared to baseline cholesterol blood levels in subjects who ate either the bagel or egg breakfasts. These findings add to more than 30 years of research that conclude that healthy adults can enjoy eggs without significantly impacting their risk of heart disease.

• This study adds to the growing body of research which supports the importance of high-quality protein in the diet. The American Journal of Clinical Nutrition (AJCN) published a special issue in May 2008, which contains nine articles that focus on the value of high-quality protein in the American diet. A major finding was that not getting enough high-quality protein may contribute to obesity, muscle wasting (loss) and increased risk of chronic disease.

Note also that Calories Count in this study. Eggs are not magic. If you want to lose weight then you need to cut calories. However, eating eggs makes this easier.

I was also amused by the fact that the press release referred to the American Egg Board (AEB) and the Egg Nutrition Center (ENC) the assumption being that these fine organiations have sponsored the study. Not that such funding invalidates the study, just that it gives you something to be aware of.

Interestingly there is also a specialist blog out there looking at ....... the nutritious egg! Unscrambling the science

Eating round your workout.

There seems to be increasing evidence - incidentally detail in Lyle McDonald's Protein book - that ingesting protein around a workout has benefits.

This is a new study indicating that some protein immediately before and immediately after a workout increase muscle growth and "turn on" the genes related to muscle growth.

I've recently begun to pay more attention to proper pre and post-workout nutrition after consulting with Martin

Acute and long-term effects of resistance exercise with or without protein ingestion on muscle hypertrophy and gene expression.

.......Protein intake increased ........ Resistance Training -induced muscle cross-sectional area enlargement and cell-cycle kinase cdk2 mRNA expression in the vastus lateralis muscle suggesting higher proliferating cell activation response with protein supplementation. Moreover, protein intake seemed to prevent 1 h post-RE decrease in myostatin and myogenin mRNA expression but did not affect activin receptor IIb, p21, FLRG, MAFbx or MyoD expression. In conclusion, protein intake close to resistance exercise workout may alter mRNA expression in a manner advantageous for muscle hypertrophy.

Metabolic advantage.....

This seems to be about high protein rather than low carb....

Effects of two energy-restricted diets differing in the carbohydrate/protein ratio on weight loss and oxidative changes of obese men.

Introduction Low-carbohydrate, high-protein diets are a current challenge in the nutritional treatment of obesity.
Objective To compare the effect of a low-carbohydrate high-protein diet with a traditional hypocaloric diet on weight loss and mitochondrial oxidative metabolism. Subjects and methods Nineteen obese men (age 36+/-6 years; body mass index 34+/-2 kg/m(2)) were randomized to follow one of the two diets-control diet (15% protein; 30% lipids; 55% carbohydrates) or high-protein diet (30% protein; 30% lipids; 40% carbohydrates)-over an 8-week period. Anthropometry, biochemical variables, resting energy expenditure and mitochondrial oxidation were measured at the start and at the end of the intervention.
Results The high-protein diet produced a greater weight loss (-8.3+/-1.2% versus -5.5+/-2.5%, P=0.012) than the control diet. Interestingly, an activation in the mitochondrial oxidation was found in the high-protein-fed group. This stimulation was positively correlated with the final resting energy expenditure and negatively associated with the final fat mass content.
Conclusion Low-carbohydrate high-protein diets could involve specific changes in mitochondrial oxidation that could be related to a higher weight loss.

Eat more protein.....

Is it time to revisit the current protein recommendations? Many Americans may benefit from eating a higher-protein diet, says a summit of protein experts

Interesting press release.

What is funny though is that they give a quote:

How to Get More Protein - and the Best Kind

Protein supports growth and repair of muscle, bone and other body tissues and can help to promote satiety. While looking for protein choices, it's important to know that animal sources of protein, such as dairy, meat, eggs, poultry and fish, are defined as high-quality or "complete" proteins because they contain the right proportion of amino acids essential for the body's functioning. One easy way to increase protein intake - and high-quality protein intake at that - is to eat the recommended 3 servings or more of dairy products like milk, cheese or yogurt each day.

"Taking simple steps such as choosing a glass of low-fat or fat-free milk at a meal, or eating a piece of low-fat cheese with fruit as a snack, will help increase protein in the diet which may lead to a reduced risk of heart disease, diabetes, obesity and osteoporosis."

So drink milk, eat cheese and yoghurt. Who is telling us this?



Greg Miller, Ph.D., M.A.C.N., executive vice president of research, regulatory and scientific affairs at the National Dairy Council® and Protein Summit participant.



......it is the guy from the dairy council!

Nutrient Administration and Resistance Training

Again the full text of this one is available and - if you are interested in this topic then I would suggest you read the whole thing.

Here is the summary:

The impact of resistance training on muscle hypertrophy is well known. For years, resistance training athletes have been interested in identifying which forms of nutritional supplementation will provide the greatest support in an effort to maximize the training adaptations from resistance training. Many findings and suggestions have been reported in this regard and are outlined below:

• Resistance training modestly stimulates protein synthesis and further stimulates protein breakdown resulting an overall negative protein balance after exercise.

• As the training status of an individual progresses, the magnitude of changes seen in protein synthesis and breakdown diminishes after each exercise bout as well as a diminished increase of protein synthesis after each subsequent exercise bout.

• Infusion or ingestion of amino acids is an effective way to increase amino acid concentrations at rest or after resistance exercise.

• Availability of amino acids after resistance exercise increases protein synthesis.

• Essential amino acids do appear to play a primary role in protein synthesis and adding carbohydrate to them may enhance this effect.

• Ingestion of carbohydrate alone after resistance exercise causes marginal improvements in overall protein synthesis while maintaining a negative net protein balance. No studies have found carbohydrate to be detrimental and it may be useful to enhance palatability; however the additional caloric burden may not be desired.

• A small dose of essential amino acids after resistance exercise has been found to stimulate protein synthesis to a similar degree when compared to studies that used much larger doses of both amino acids (EAA, NEAA, or both) or that were combined with carbohydrate.

• Ingestion of amino acids after resistance exercise has been shown at many different time points in several studies to stimulate increases in muscle protein synthesis, cause minimal changes in protein breakdown and increase overall protein balance. It has not been conclusively determined what time point is optimal. Similar changes have been found for studies that have administered amino acids alone or with carbohydrate immediately upon completion of an acute exercise bout, 1 h after completion, 2 h after completion and 3 h after completion. Interestingly, ingesting nutrients before the exercise bout may have the most benefit of all the time points.

• It is possible for the mechanisms involving amino acid transport and protein synthesis to be overwhelmed with extremely high, continuous levels of amino acids. The likelihood of this occurring is rare even upon considering the highest of protein intakes among individuals.

• An optimal dosage in which to ingest amino acids at this time does not exist. Studies using similar techniques while resistance training have used 6 g EAA only, 6 g EAA + 6 g NEAA, 12 g EAA only, 17.5 g whey protein, 20 g casein protein, 20 g whey protein, 40 g mixed amino acid, 40 g EAA only all with similar increases in protein synthesis and protein balance. Athletes who desire to increase muscle mass or are involved in power sports should consider consuming protein supplements that will provide amino acids in similar amounts used in these studies.

• Intact proteins or combinations of them that are commonly used in popular protein supplements appear to elicit similar increases in protein balance after resistance training as compared to other studies using free amino acids.

From these primary findings, it is our hope that athletes, coaches, nutritionists and researchers will be able to provide clearer advice and recommendations when consulting themselves, their players, clients, or research participants in regards to optimal administration of nutrients while participating in a resistance training program.

Some protein research

Spotted a couple of interesting protein studies today, both of which seem to indicate that moderate protein intake is enough.......

Moderate protein intake improves total and regional body composition and insulin sensitivity in overweight adults.

A high protein intake (~40% of energy intake) combined with aerobic and resistance exercise training is more closely associated with improved body composition and cardiovascular risk profile than a traditional protein intake (~15% of intake) combined with moderate-intensity aerobic exercise. However, there is concern that such high-protein diets may adversely affect health. We therefore tested the hypothesis that moderate protein intake (~25% of energy intake) would elicit similar benefits on body composition and metabolic profile as high protein intake. Twenty-four overweight/obese men and women (body mass index [BMI] = 32.2 +/- 3.4, percentage of body fat [%BF] = 37.3 +/- 8.0) were matched for BMI and %BF and randomly assigned to one of 3 groups for a 3-month nutrition/exercise training intervention: (1) high-protein diet (~40% of energy intake) and combined high-intensity resistance and cardiovascular training (HPEx, n = 8, 5 female and 3 male), (2) moderate-protein diet (~25% of energy intake) and combined high-intensity resistance and cardiovascular training (MPEx, n = 8, 5 female and 3 male), or (3) high-protein diet only (HPNx, n = 8, 5 female and 3 male). Total and regional body composition (dual-energy x-ray absorptiometry), insulin sensitivity (insulin sensitivity index to the oral glucose tolerance test), insulin-like growth factor-1 (IGF-1), IGF binding protein-1 (IGFBP-1), IGF binding protein-3 (IGFBP-3), and blood lipids were measured at baseline and after the intervention. All groups experienced significant (P < .05) and similar losses of body weight, BMI, and total and abdominal %BF, and similar improvements in insulin sensitivity (HPEx, 6.3 +/- 1.2 vs 9.5 +/- 0.98; MPEx, 6.2 +/- 1.4 vs 8.4 +/- 1.6; HPNx, 3.7 +/- 1.1 vs 7.0 +/- 1.1; insulin sensitivity index to the oral glucose tolerance test; P < .05) and leptin levels. Furthermore, the HPEx group demonstrated decreases in total cholesterol (TC) and triglycerides, and increases in IGF-1 and IGFBP-1. The MPEx group experienced decreases in TC, whereas the HPNx group had increases in high-density lipoprotein cholesterol, TC to high-density lipoprotein, IGF-1, and IGFBP-1. In conclusion, moderate protein intake elicits similar benefits in body composition and insulin sensitivity as a high-protein diet. These findings may have practical implications for individuals interested in diets containing elevated dietary protein.

Effect of protein intake on strength, body composition and endocrine changes in strength/power athletes. FULL TEXT HERE

ABSTRACT : Comparison of protein intakes on strength, body composition and hormonal changes were examined in 23 experienced collegiate strength/power athletes participating in a 12-week resistance training program. Subjects were stratified into three groups depending upon their daily consumption of protein; below recommended levels (BL; 1.0 - 1.4 g.kg-1.day-1; n = 8), recommended levels (RL; 1.6 - 1.8 g.kg-1.day-1; n = 7) and above recommended levels (AL; > 2.0 g.kg-1.day-1; n = 8). Subjects were assessed for strength [one-repetition maximum (1-RM) bench press and squat] and body composition. Resting blood samples were analyzed for total testosterone, cortisol, growth hormone, and insulin-like growth factor. No differences were seen in energy intake (3,171 +/- 577 kcal) between the groups, and the energy intake for all groups were also below the recommended levels for strength/power athletes. No significant changes were seen in body mass, lean body mass or fat mass in any group. Significant improvements in 1-RM bench press and 1-RM squat were seen in all three groups, however no differences between the groups were observed. Subjects in AL experienced a 22% and 42% greater change in Delta 1-RM squat and Delta 1-RM bench press than subjects in RL, however these differences were not significant. No significant changes were seen in any of the resting hormonal concentrations. The results of this study do not provide support for protein intakes greater than recommended levels in collegiate strength/power athletes for body composition improvements, or alterations in resting hormonal concentrations.

the benefits of protein

Protein, weight management, and satiety

Obesity, with its comorbidities such as metabolic syndrome and cardiovascular diseases, is a major public health concern. To address this problem, it is imperative to identify treatment interventions that target a variety of short- and long-term mechanisms. Although any dietary or lifestyle change must be personalized, controlled energy intake in association with a moderately elevated protein intake may represent an effective and practical weight-loss strategy. Potential beneficial outcomes associated with protein ingestion include the following:

• 1) increased satiety—protein generally increases satiety to a greater extent than carbohydrate or fat and may facilitate a reduction in energy consumption under ad libitum dietary conditions;
• 2) increased thermogenesis—higher-protein diets are associated with increased thermogenesis, which also influences satiety and augments energy expenditure (in the longer term, increased thermogenesis contributes to the relatively low-energy efficiency of protein); and
• 3) maintenance or accretion of fat-free mass—in some individuals, a moderately higher protein diet may provide a stimulatory effect on muscle protein anabolism, favoring the retention of lean muscle mass while improving metabolic profile. Nevertheless, any potential benefits associated with a moderately elevated protein intake must be evaluated in the light of customary dietary practices and individual variability.