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

Authors

Trisha A. McLain, University of New Mexico
Kurt A. Escobar, University of New Mexico
Chad M. Kerksick, Lindenwood University

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

Recommended Citation

McLain, Trisha A.; Escobar, Kurt A.; and Kerksick, Chad M., "Protein Applications in Sports Nutrition—Part I Requirements, Quality, Source, and Optimal Dose" (2015). Faculty Scholarship. 161.
https://digitalcommons.lindenwood.edu/faculty-research-papers/161