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TheUseofProteinExtractsinAthletes:
SupplementsorHigh-QualityFoods?
Article·July2016
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The Use of Protein Extracts in Athletes:
Supplements or High-Quality Foods?
By Dr. Fernando Naclerio
Dr Fernando Naclerio is Principal Lecturer in in Strength Training and Sport Nutrition
and Programme Leader of MSc Strength and Conditioning at the Department of Life
and Sports Science, University of Greenwich (UK). He is a Strength and Conditioning
Coach (CSCS-NSCA) and a Certified International Society Sport Nutritionist (CISSN).
Dr. Naclerio has over 30 years of experience working as a coach, consultant or
academic in countries across Europe and South America. Dr. Naclerio’s research
currently focuses on the effects of resistance training and nutrition strategies (diets
natural supplements) on performance, injury prevention, muscle structure and morphology.
The constituents of milk have become
recognised as functional foods with
direct impact on human health (Cruzat
et al. 2014). Whole milk is
approximately 87% water, with the
remaining 13% solids. The 13% solids
are composed of 30% fat, 37% lactose,
27% protein, and 6% minerals. Thus,
the total amount of protein in milk
represents the 27% of the total solids
and around 3.5% of total milk.
Additionally, milk proteins are further
divided into two high-quality protein
sources: whey and casein that
respectively represents 20% and 80%
of the total protein included in milk
(Naclerio et al. 2013). During the
cheese making process, whey is
separated out into a transparent liquid
fraction that has been shown to be a
good high-quality protein source. To
date, whey protein based supplements
have been postulated as an optimal
protein source to maximise training
outcomes and recovery after exercise
in athletes (Battermann 1986).
Similar to whey, beef is a nutrient-rich,
high-quality protein containing all the
essential amino acids (EAA). However,
the transit time associated with
digestion slows amino acid absorption
and limits the acute bioavailability
during the post-training period
(Pennings et al. 2013). Nonetheless,
beef is now available in powderhydrolysed form with the potential to
be easily and rapidly absorbed when
ingested in liquid form. Several studies
have reported positive effects of highquality protein extract including whey
(Naclerio & Larumbe-Zabala 2016),
casein (Snijders et al. 2015), or beef
(Negro et al. 2014), either ingested
alone or combined with other
nutrients such as carbohydrates
(Kreider et al. 2007) in various
populations such as young (Hulmi et al.
2010), trained (Naclerio & LarumbeZabala
2016)
and
non-trained
individuals (Miller et al. 2014). The
benefits of high-quality protein
extracts have been attributed to their
rapid digestion and absorption
capacity that leads to a state of postworkout hyperaminoacidemia (Miller
et al. 2014). The appropriate content
of EAA including the branched-chain
amino acids (BCAA), valine, isoleucine,
and leucine, make milk and beef
optimal food sources for maximising
muscle protein synthesis (Koopman et
al. 2007) and attenuate muscle protein
breakdown at rest as well as following
physical training (Naclerio & LarumbeZabala 2016). Leucine is a key amino
acid which stimulates muscle protein
synthesis at rest and hastens the
recovery process after resistance
exercise (Dideriksen et al. 2013). It has
been estimated that 17 to 20g of highquality protein providing 8 to 10g of
EAA (90-110mg/kg-1) and about 2g
leucine (20-25mg/kg-1) consumed after
exercise may optimise the protein
synthetic response regardless of what
source of protein is consumed (Moore
et al. 2009; Tang et al. 2007). However,
in addition to the amino acid profile,
other factors such as the nutrient
density [amount of minerals (iron, zinc,
etc); vitamins (e.g. B group) and
essential fatty acid per gram of food]
along with the estimated faster
absorption of high-quality protein
extracts would create an ideal synergic
effect
at
supporting
exercise
adaptations (Phillips 2012).
Consequently, even though milk,
including whey or casein, as well as
beef protein extracts, are commonly
considered as nutritional supplements,
their nutrient composition is very
similar to that found in the original
sources. Furthermore the amino acid
profile close to that presented by the
human skeletal muscles (Chernoff
2004; Cruzat et al. 2014), providing
almost all of the amino acids in
approximate proportion to their ratios
(Cruzat et al. 2014). Hence, provided
these
products
are
properly
integrated into the habitual diet,
protein extracts, including whey and
beef powder, would be more likely
considered as high-quality foods than
mere supplements.
References:
Battermann W. Whey protein for athletes Deutsche
Milchwirtschaft. 1986: 37: 1010–1012.
Chernoff R. Protein and older adults. J Am Coll Nutr. 2004:
23: 627S-630S.
Cruzat VF, Krause M, Newsholme P. Amino acid
supplementation and impact on immune function in the
context of exercise. J Int Soc Sports Nutr. 2014: 11: 61.
Dideriksen K, Reitelseder S, Holm L. Influence of amino
acids, dietary protein, and physical activity on muscle mass
development in humans. Nutrients. 2013: 5: 852-876.
Farnfield MM, Breen L, Carey KA, Garnham A, CameronSmith D. Activation of mTOR signalling in young and old
human skeletal muscle in response to combined resistance
exercise and whey protein ingestion. Appl Physiol Nutr
Metab. 2012: 37: 21-30.
Hulmi JJ, Lockwood CM, Stout JR. Effect of protein/essential
amino acids and resistance training on skeletal muscle
hypertrophy: A case for whey protein. Nutr Metab (Lond).
2010: 7: 51.
Koopman R, Saris WH, Wagenmakers AJ, van Loon LJ.
Nutritional interventions to promote post-exercise muscle
protein synthesis. Sports Med. 2007: 37: 895-906.
Kreider RB, Earnest CP, Lundberg J, Rasmussen C,
Greenwood M, Cowan P, Almada AL. Effects of ingesting
protein with various forms of carbohydrate following
resistance-exercise on substrate availability and markers of
anabolism, catabolism, and immunity. J Int Soc Sports Nutr.
2007: 4: 18.
Kreider RB, Wilborn CD, Taylor L, Campbell B, Almada AL,
Collins R, Cooke M, Earnest CP, Greenwood M, Kalman DS,
Kerksick CM, Kleiner SM, Leutholtz B, Lopez H, Lowery LM,
Mendel R, Smith A, Spano M, Wildman R, Willoughby DS,
Ziegenfuss TN, Antonio J. ISSN exercise & sport nutrition
review: research & recommendations. J Int Soc Sports Nutr.
2010: 7: 7.
Miller PE, Alexander DD, Perez V. Effects of whey protein
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2014: 33: 163-175.
Moore RD, Robinson MJ, Fry JL, Tang JE, Glover EI,
Wilkinson SB, Prior T, Tarnopolsky MA, Phillips SM.
Ingested protein dose response of muscle and albumin
protein synthesis after resistance exercise in young men.
Am J Clin Nutr. 2009: 89: 161-168.
Naclerio F, Alkhatib A, Jimenez A. Effectiveness of Whey
Protein Supplement in Resistance Trained Individuals. J
Sports Med Doping Stud. 2013: 3: 2161-0673.
Naclerio F, Larumbe-Zabala E. Effects of Whey Protein
Alone or as Part of a Multi-ingredient Formulation on
Strength, Fat-Free Mass, or Lean Body Mass in ResistanceTrained Individuals: A Meta-analysis. Sports Med. 2016: 46:
125-137.
Negro M, Vandoni M, Ottobrini S, Codrons E, Correale L,
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Pennings B, Groen BB, van Dijk JW, de Lange A, Kiskini A,
Kuklinski M, Senden JM, van Loon LJ. Minced beef is more
rapidly digested and absorbed than beef steak, resulting in
greater postprandial protein retention in older men. Am J
Clin Nutr. 2013: 98: 121-128.
Phillips SM. Nutrient-rich meat proteins in offsetting agerelated muscle loss. Meat Sci. 2012: 92: 174-178.
Robinson MJ, Burd NA, Breen L, Rerecich T, Yang Y, Hector
AJ, Baker SK, Phillips SM. Dose-dependent responses of
myofibrillar protein synthesis with beef ingestion are
enhanced with resistance exercise in middle-aged men.
Appl Physiol Nutr Metab. 2013: 38: 120-125.
Snijders T, Res PT, Smeets JS, van Vliet S, van Kranenburg J,
Maase K, Kies AK, Verdijk LB, van Loon LJ. Protein Ingestion
before Sleep Increases Muscle Mass and Strength Gains
during Prolonged Resistance-Type Exercise Training in
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Presentations
At every sporting level, what you eat affects performance. Optimum sports nutrition is important from pre-exercise to
recovery. The scientific evidence base illustrating this is extensive. Research has also shown how valuable milk and dairy
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