Scribd Logo
Upload

Welcome to Scribd!

  • 77 views

    Exercise and Protein Nutrition Efficacy and Consequences of Very-High-Protein Diets For Athletes and Exercisers

    Uploaded by

    api-94973820
    This document discusses the efficacy and consequences of very high-protein diets for athletes and exercisers. It concludes that while muscle mass and strength can be gained with a wide range of protein intake, there is little evidence that very high intakes above 2g/kg are necessary. During energy restriction, higher protein intake seems to protect muscle mass. There may be some situations where high-protein diets are beneficial for athletes, but risks are minimal for healthy individuals if protein supplants other macronutrients like carbohydrates that are important for training. Overall protein requirements are complex and depend on multiple factors, and intakes above 1.5-2.0g/kg are generally not necessary.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd

    Exercise and Protein Nutrition Efficacy and Consequences of Very-High-Protein Diets For Athletes and Exercisers

    Uploaded by

    api-94973820
    77 views2 pages
    This document discusses the efficacy and consequences of very high-protein diets for athletes and exercisers. It concludes that while muscle mass and strength can be gained with a wide range of protein intake, there is little evidence that very high intakes above 2g/kg are necessary. During energy restriction, higher protein intake seems to protect muscle mass. There may be some situations where high-protein diets are beneficial for athletes, but risks are minimal for healthy individuals if protein supplants other macronutrients like carbohydrates that are important for training. Overall protein requirements are complex and depend on multiple factors, and intakes above 1.5-2.0g/kg are generally not necessary.

    Original Title

    Untitled

    Copyright

    © Attribution Non-Commercial (BY-NC)

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document discusses the efficacy and consequences of very high-protein diets for athletes and exercisers. It concludes that while muscle mass and strength can be gained with a wide range of protein intake, there is little evidence that very high intakes above 2g/kg are necessary. During energy restriction, higher protein intake seems to protect muscle mass. There may be some situations where high-protein diets are beneficial for athletes, but risks are minimal for healthy individuals if protein supplants other macronutrients like carbohydrates that are important for training. Overall protein requirements are complex and depend on multiple factors, and intakes above 1.5-2.0g/kg are generally not necessary.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    77 views2 pages

    Exercise and Protein Nutrition Efficacy and Consequences of Very-High-Protein Diets For Athletes and Exercisers

    Uploaded by

    api-94973820
    This document discusses the efficacy and consequences of very high-protein diets for athletes and exercisers. It concludes that while muscle mass and strength can be gained with a wide range of protein intake, there is little evidence that very high intakes above 2g/kg are necessary. During energy restriction, higher protein intake seems to protect muscle mass. There may be some situations where high-protein diets are beneficial for athletes, but risks are minimal for healthy individuals if protein supplants other macronutrients like carbohydrates that are important for training. Overall protein requirements are complex and depend on multiple factors, and intakes above 1.5-2.0g/kg are generally not necessary.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    Exercise and protein nutrition Efcacy and consequences of very-high-protein diets for athletes and Exercisers.

    Proceedings of the Nutrition Society (2011), 70, 205214 Kevin Tipton. Conclusion: Athletes and exercisers consume high-protein diets for a number of reasons. Probably, the most prevalent reason for high protein intake is to enhance gains of strength and mass with resistance training. Muscle mass and strength can be gained on a wide range of protein intakes, from as little as the RDA up to very large amounts. There is little support for the necessity of very high amounts, e.g. >2 g protein/kg body mass per d, for optimal muscle hypertrophy during energy balance or excess. On the other hand, during energy restriction, increased protein intake, i.e. the maintenance of protein intake in the face of decreased energy leading to a relative increase, seems to increase loss of mass, in obese individuals, and protects muscle mass, in both athletic and obese populations. There seems to be preliminary evidence that high protein intake may increase tolerance of intense training. However, the practicality of such high protein intakes remains to be established. Thus, there may be some situations in which a high-protein diet is efcacious. Athletes and exercisers should consider their own training and competitive goals prior to any nutritional decisions. A costbenet type analysis seems warranted. This review is in no way intended to advocate high protein intakes for athletes and exercisers. Yet, the risks of high protein intake seem to be minimal for otherwise healthy athletes. Primarily, exercisers should consider their protein intake in the context of their overall energy requirements, as well as the necessity for the other macronutrients, particularly carbohydrate. Protein intake that supplants carbohydrate intake may interfere with training adaptations and/or limit the ability to train effectively. Certainly, the difference between a high-protein diet and an excessive protein diet must be considered. At some point, likely dependent on a combination of factors including muscle mass type, intensity and frequency of physical activity, energy expenditure and ingestion, ingestion of other nutrients, timing of protein ingestion, age, training status and undoubtedly others, amino

    acids from ingested protein will no longer be incorporated into body proteins or used for other amino acid requiring pathways The amino acids will be deaminated (nitrogen group removed) and the Carbon skeletons utilised for ATP production or gluconeogenesis, (formation of glucose/fatty acids for energy or storage) while the Nitrogen is excreted as urea. Thus, careful consideration of appropriate and optimal protein intake is quite complex. In most cases, there seems to be little, if any, rationale for protein intakes above the habitual norm of 1.52.0 g protein/kg body mass per day. Human beings have long been associated with high protein diets. Today, protein intake in Western societies is generally 1516% of total energy. However, it almost certainly was much higher in ancestral Homo sapiens. Estimates of protein intake in pre-agricultural human subjects are usually greater than 30% of energy. Prior to the advent of agriculture, human beings evolved with hunted game as a large contributor to food intake. Moreover, most evidence suggests that ancestral human beings were much more active than most modern human beings. Given that our genome has not changed since those times, it could be suggested that high-protein diets are natural for athletes. (note the hunter gatherer exercise was moderate exercise over long periods. As mentioned, this review is not meant to advocate high-protein diets. However, there may be situations in which some athletes may benet from higher protein intakes given careful consideration of each individual training situation, competitive goals and safety of the nutritional regime.

    You might also like