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Seediscussions,stats,andauthorprofilesforthispublicationat:https://www.researchgate.net/publication/304897032 TheUseofProteinExtractsinAthletes: SupplementsorHigh-QualityFoods? Article·July2016 CITATIONS READS 0 1,010 1author: FernandoNaclerio UniversityofGreenwich 96PUBLICATIONS401CITATIONS SEEPROFILE Someoftheauthorsofthispublicationarealsoworkingontheserelatedprojects: Effectsofproteinadministrationonbodycomposition,strength,musclestructure,immunological andhaematologicalmarkersinathletesViewproject TheuseoftheperceivedexertionforcontrolingresistancetrainingViewproject AllcontentfollowingthispagewasuploadedbyFernandoNaclerioon06July2016. Theuserhasrequestedenhancementofthedownloadedfile.Allin-textreferencesunderlinedinblueareaddedtotheoriginaldocument andarelinkedtopublicationsonResearchGate,lettingyouaccessandreadthemimmediately. 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 and resistance exercise on body composition: a metaanalysis of randomized controlled trials. J Am Coll Nutr. 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, Buonocore D, Marzatico F. Protein supplementation with low fat meat after resistance training: effects on body composition and strength. Nutrients. 2014: 6: 3040-3049. 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 Healthy Young Men. J Nutr. 2015: 145: 1178-1184. Stark M, Lukaszuk J, Prawitz A, Salacinski A. Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training. J Int Soc Sports Nutr. 2012: 9: 54. Symons TB, Sheffield-Moore M, Mamerow MM, Wolfe RR, Paddon-Jones D. The anabolic response to resistance exercise and a protein-rich meal is not diminished by age. J Nutr Health Aging. 2011: 15: 376-381. Tang JE, Manolakos JJ, Kujbida GW, Lysecki PJ, Moore DR, Phillips SM. Minimal whey protein with carbohydrate stimulates muscle protein synthesis following resistance exercise in trained young men. Appl Physiol Nutr Metab. 2007: 32: 1132-1138. 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 products are in sport, and The Dairy Council has worked closely with several sports nutritionists and elite athletes in the past on this topic. The Dairy Council offers free sports nutrition and healthy eating talks and workshops. If you work in the sports sector or an educational setting and are interested in organising a presentation from our Sports Nutritionist for your department, school or sports club, please contact us at [email protected]. Contact us: Web: www.milk.co.uk @TheDairyCouncil DairyGB The Dairy Council Get in touch! The Dairy Council 6th Floor 210 High Holborn London WC1V 7EP If you have any comments or suggestions, or would like to contribute to future issues of the newsletter please contact: [email protected] 020 7025 0563 This newsletter is intended for nutrition and sports professionals’ use only. While every reasonable effort has been made to ensure that the information provided in this newsletter is accurate and up to date, TDC accepts no legal responsibility for any errors, omissions or misleading statements. The individual views expressed in this newsletter are not necessarily the views of TDC. 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