Title

Protein Applications in Sports Nutrition—Part I Requirements, Quality, Source, and Optimal Dose

Document Type

Article

Publication Title

Strength and Conditioning Journal

Abstract

PROTEIN, A KEY MACRONUTRIENT, IS NEEDED BY THE BODY TO REPAIR AND BUILD NEW CELLULAR STRUCTURES. EXERCISING INDIVIDUALS PARTICIPATING IN BOTH AEROBIC AND ANAEROBIC ACTIVITIES REQUIRE GREATER AMOUNTS OF PROTEIN (1.2–1.6 G·KG−1·D−1) IN THEIR DIET. PROTEIN QUALITY IS EVALUATED PRIMARILY BY ESSENTIAL AMINO ACID CONTENT (8–12 G) AND DIGESTIBILITY CORRECTED AMINO ACIDS (PDCAA) SCORES (1.0–1.2+). FLESH (BEEF, PORK, POULTRY, AND FISH), DAIRY (WHEY, CASEIN, MILK, AND CHEESE), EGG, AND PLANT (VEGETABLE, SOY, ETC.) RANGE IN QUALITY (PDCAAS: 0.74–1.2+) AND OTHER PROPERTIES THAT FURTHER IMPACT HEALTH. OPTIMAL DOSING (∼20–25 G; 8–12 G ESSENTIAL AMINO ACIDS) IS IMPORTANT TO MAXIMALLY STIMULATE MUSCLE PROTEIN SYNTHESIS AND PROMOTE A POSITIVE MUSCLE PROTEIN BALANCE.

DOI

doi: 10.1519/SSC.0000000000000128

Publication Date

4-2015

Share

COinS