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Comparison of Supplemental Protein vs Dietary Proteins in Resistance Training Andrea Beidelman Lauren Skogerbo Alli Streed Introduction 2 Literature Review 3 Dietary Proteins 4 Supplemental Proteins 5 Whey 6 Bovine Colostrum 6 Soy Protein 7 Case Studies 7 Conclusion 8 References 9 1 burpees, and planks. The goal of resistance training is to build muscle and help burn more calories using body weight or free Today’s society is beginning to show weights that are found in a gym. Resistance an increased interest in making health and exercises boost the amount of calories fitness a priority in daily life. Especially burned, and can result in fat loss if properly among athletes and frequent gym users, the creating a calorie deficit, or burning more goal is to become the strongest, fastest, and calories than you take in (Ballor et al. best conditioned. Resistance training 1988). This type of training also provides regimens are beginning to replace hours adaptations in the muscle and nervous spent on the track or elliptical. However, systems resulting in greater muscular these experienced athletes and trainees seem strength. to think that resistance training alone will not be enough to attain their goals. Protein and other amino acids are being implemented into every day diets to help provide the extra building blocks that aid the growth of muscles and other important body tissues. Protein is one of the six essential nutrients needed for the body, and is found in many different sources of food. To be able to build up more muscle than is already used in daily life, a person needs to make Those who participate in resistance training sure they have a balanced protein with intention to increase their muscle mass intake. This is especially important when may choose to incorporate supplemental one is participating in resistance proteins, such as Whey protein, in with their training. Resistance training is defined as a everyday diet. Although, protein voluntary muscle contraction while supplementation can aid in increased muscle providing a greater force than daily tasks. growth, it is important to consider that the Common examples of resistance training amount of protein needed in the body for exercises include: squats, bench press, optimal performance. Performance varies 2 for each individual based on age, frequency using a biopsy needle, extracting a small of exercise, intensity of exercise, and many amount of muscle tissue, and analyzing it other factors. The relationship between underneath a microscope (Andersen et al. recommended intake and resistance exercise 2005). is becoming a popular topic for research. Although there are many variables to be considered when analyzing this relationship, it is a growing interest among researchers in the sports and health field in attempt to gain a better understanding of how protein can affect athletic performance, as well as personal resistance training. Muscle biopsies were generally taken prior to training as well as post training to be able As protein intake and resistance to analyze the effects that the different training become a topic of interest, the treatments had on subjects (Andersen et al, question arises “Is dietary protein enough, or 2005). Another common technique was to as beneficial as supplemental protein?” standardize diets given to the subjects. Clear According to the Institute of Medicine, the results were displayed in groups who were recommended daily allowance for the given strict well rounded diets with average sedentary person is 0.8 kilograms emphasis on extra or supplemental proteins; per kilogram of body weight (Coleman, however, others expressed their findings 2007). Although the intake to training ratio through the effects of muscle gains with varies per individual, researchers agree that high protein diets in comparison to high in general, protein aids in muscle carbohydrate diets (Layman et al. 2005). growth. Many studies that examine the Researchers were also consistent in relationship between the amount and type of administering similar resistance training protein intake alongside muscle growth regimens. Each study examined changes in involve analyzing muscle samples. Studies major muscle groups such as the leg, and will use a muscle biopsy to analyze such chest muscles. Common pre- and post- relationships. A muscle biopsy is performed protocol exercises within these muscle 3 groups included leg press and bench press the idea that protein diets have a significant performed at a one repetition max (1RM) effect on muscular growth and performance. (Tipton et al., n.d). Experiments with both male and female subjects show similar results with a general increase in muscular gains, but had minor differences in regards to age, frequency, and intensity of exercise. The main theme that remains constant within this field of research is that protein plays a key role in building and maintaining muscle tissue. Protein is an essential nutrient 1RM is the maximum amount of weight a needed for optimal health and physical subject can lift in one maximal contraction. performance. It forms the structure of body Results common among researchers suggest tissues and hormones which maintain that an increase in muscle growth and metabolism and in some cases can be used exercise performance was seen similarly in as an energy source. A protein is made up men and women when a protein of a complex chemical structure containing supplementation was combined with amino carbon, hydrogen, oxygen and also acid supplements (Antonio et al. 2001; nitrogen. All of these elements combine Colker et al. 2000; Kerksick et al. 2006; together to make an amino acid. Amino Layman et al. 2005). Minor increases in acids are the building blocks of protein. muscular growth and performance were There are twenty amino acids; however, six shown in cases where supplemental proteins of them are essential to the body (arginine, including: whey protein, soy protein, and cysteine, glycine, glutamine, proline and bovine colostrum were given to the subjects tyrosine), meaning they cannot be without additional amino acid synthesized by the body, so they must be supplementation (Antonia et al. 2001; implemented into one's diet. Different Colker et al. 2000). Research methods and varieties of dietary protein sources vary in results have a lot in common in supporting composition and nutritional value, and also 4 provide the ability to support growth, maintenance, and repair. There are two Table 1. Protein content in different foods. Food Amount Protein (g) Milk 1 cup 8 Cheese 1 oz 7 contains the nine essential amino acids that Eggs 1 7 support both life and growth. Whereas, an Chicken Breast 1 oz 8 Broccoli ½ cup 2 Banana 1 1 types of proteins, incomplete or low-quality proteins, and complete or high-quality proteins. A complete protein is a food that incomplete protein has fewer than nine essential amino acids, and are not able to support both life and growth. The recommend dietary protein intake varies from the different stages of life from infancy to late adolescence. As an infant and young child, protein intake is at a high demand and begins to level off at an adequate amount. The RDA for protein is based upon the body weight and age. For a person who is involved in resistance Proteins can be found in plant training, an increase of 1.5 to 1.8 grams of products as well as animal products. Dairy protein per kilogram of body weight is and meat groups are the main sources of recommended to help aid in increased protein from animal products, and are muscle mass. considered high-quality proteins. Fruits, vegetables, and grains are protein products, but are lower in protein value. Starch products, such as, beans and peas contain higher values of protein (Table 1). There are many different kinds of proteins that consumers use. Although many people stick to dietary proteins, or protein sources found in foods, some opt for protein supplements as a meal replacement or post5 workout source. Three common protein protein products such as sports drinks and supplements include whey protein, bovine energy bars (NDC, 2014). Whey protein is colostrum, and soy protein, which come in commonly found in a powder that is mixed powder form. Protein supplements taken with water or milk. A whey protein shake after resistance exercise have been shown to can be beneficial in muscle growth and increase muscle growth by improving repair if taken less than thirty minutes after a protein oxidation, as well as increase workout (NDC, 2014). Along with recovery essential amino acid levels in the blood and maintaining lean muscle, whey protein (Natural Standard, 2014). However, each supplements are also beneficial in curbing protein supplement has its own hunger. This comes from the high level of characteristics on how it affects growth and protein which helps the consumer feel fuller body composition. longer (NDC, 2014). Whey Protein Bovine Colostrum According to the National Dairy Council, Bovine Colostrum is a substance whey protein is a product of cheese found in the breast of mammals that is production. After enzymes that help produce similar to a milky fluid (WebMD, 2014). curds are added to the milk, there is a liquid Most people use this product to obtain lean protein substance left behind, known to muscle and to increase overall athletic consumers as whey. performance, usually after high-intensity training or performance. The whey is then pasteurized and made into a powder, which is then used to make 6 Taking bovine colostrum is thought to help people boost their immune system, repair nerve damage and gastrointestinal integrity We interviewed a twenty one year (PubMed, 2014). Taking this supplement old female measuring at a height five feet can also increase defense against diarrhea, seven inches with a body weight of sixty especially in children. Bovine is typically four kilograms. A typical three course meal taken by mouth as a pill or powder. for this female includes: five to seven eggs Soy Protein whites for breakfast, four ounces of tilapia, Soy Protein is produced from or chicken, and half a cup of rice and zucchini for lunch, and four ounces of tilapia soybeans and is typically found in common or chicken and half a sweet potato and foods such as salad dressings, meats, and asparagus for dinner. Her pre-workout meal pastas (Wikipedia, 2014). Soy protein has is a four ounce piece of chicken and half a become increasingly popular as it has been cup of rice. She then also has a post- replacing casein protein in the athletic realm workout meal which contains one cup of egg as a cheaper protein supplement. People whites and half a cup of oats. She does use have been known to take this product to help protein shake supplements after lifting as lower cardiac levels, which would be well as branch chained amino acids to help beneficial for people who perform exercise with her bodybuilding preparation. After activity (PubMed, 2014). one month of her dietary protein and supplemental protein intakes during resistance training, she has gained lean muscle and has lost fat. We also interviewed a twenty nine year old male measuring at a height of five feet ten inches and has a body weight of eighty nine kilograms. He has a smaller portion meal six to eight times a day instead Soy Protein is extracted from soybeans and of three large meals throughout the then turned into powder form when taken by day. The meals vary from chicken, rice, supplement. oatmeal, eggs, bagels, cereal, and other 7 foods. He eats fats and proteins during the day, and does not consume any carbs until after 5:00 p.m. Protein is an essential nutrient in the body that is utilized for many functions. The percent of protein intake varies for each individual, and can be determined through DRI standards. Protein and its’ building blocks, amino acids, are key in helping build, maintain, and repair skeletal muscle. Although protein requirements can be met while consuming foods rich in protein, such as lean meats and dairy, some opt for additional protein supplements to boost He does not have any specific foods that are consumed before or after a training session besides carbohydrate intake after 5:00 p.m. He uses whey protein supplements once a day, which is normally consumed during supper and branched-chained amino acids as well as creatine, which is consumed in the morning. These supplements are taken for his bodybuilding preparation. After one month of dietary and supplemental protein intakes during resistance training, he has gained lean muscle mass. muscular gains. Resistance training is becoming a very popular way to build and increase muscle mass, tone, and lose fat. As previously stated, the recommended protein intake for a sedentary adult is 0.8 kilograms per kilogram of body weight. An increase in protein intake of 1.2 to 1.8 grams for every kilogram of body weight will be beneficial to resistance trainers. Studies show, that increased protein intake, paired with resistance training; result in muscular gains and improved muscular performance. Incorporating a combination of dietary protein, supplemental proteins, and amino acids help attain an individual’s recommended protein intake, and is significantly beneficial for gaining muscle. 8 References Andersen, L. L., Tufekovic, G., Zebis, M. K., Crameri, R. M., Verlaan, G., Kjær, M., Aagaard, P. (2005). The effect of resistance training combined with timed ingestion of protein on muscle fiber size and muscle strength. Metabolism, 54(2), 151-156. Antonio, J., Sanders, M. S., & Van Gammeren, D. (2001). The effects of bovine colostrum supplementation on body composition and exercise performance in active men and women.Nutrition, 17(3), 243-247. Ballor, D.L., Katch, V.L., Bacque, D.M., Marks, C.R., (1988). 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