Protein intake literature

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  • t_angeiras
    Senior Member
    • Apr 2018
    • 521
    #1

    Protein intake literature

    Hello, folks.

    First of all, I'm aware of TBAB and How to optimize protein intake articles and with BBM guidelines. What I have been looking for, and I think the unmoderated forum in sufficient to help with this, is scientific literature endorsing the 1.6~2.# grams of protein per kg of body weight. I've been trying to steer a family member into eating more protein in a day than the 0.8~1g she's aiming at. Therefore, the more factual and less biased to a certain ethos (as myself and BBM), the better. I have looked for references on the articles I mentioned, but I think the doctors started to put them in the articles after that time. However, I'm sure they have already been provided in the forums, at least, but the search didn't help much.

    Thanks!
    Me gainzz
    Tags: None
    • Austin Baraki
      Moderator
      • Sep 2017
      • 8517
      #2
      Just a moment...
      https://www.nrcresearchpress.com/doi/full/10.1139/apnm-2015-0550#.XXReAC2ZPOQ


      International Society of Sports Nutrition Position Stand: protein and exercise - Journal of the International Society of Sports Nutrition
      https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8
      Position statement The International Society of Sports Nutrition (ISSN) provides an objective and critical review related to the intake of protein for healthy, exercising individuals. Based on the current available literature, the position of the Society is as follows: 1) An acute exercise stimulus, particularly resistance exercise, and protein ingestion both stimulate muscle protein synthesis (MPS) and are synergistic when protein consumption occurs before or after resistance exercise. 2) For building muscle mass and for maintaining muscle mass through a positive muscle protein balance, an overall daily protein intake in the range of 1.4–2.0 g protein/kg body weight/day (g/kg/d) is sufficient for most exercising individuals, a value that falls in line within the Acceptable Macronutrient Distribution Range published by the Institute of Medicine for protein. 3) There is novel evidence that suggests higher protein intakes (>3.0 g/kg/d) may have positive effects on body composition in resistance-trained individuals (i.e., promote loss of fat mass). 4) Recommendations regarding the optimal protein intake per serving for athletes to maximize MPS are mixed and are dependent upon age and recent resistance exercise stimuli. General recommendations are 0.25 g of a high-quality protein per kg of body weight, or an absolute dose of 20–40 g. 5) Acute protein doses should strive to contain 700–3000 mg of leucine and/or a higher relative leucine content, in addition to a balanced array of the essential amino acids (EAAs). 6) These protein doses should ideally be evenly distributed, every 3–4 h, across the day. 7) The optimal time period during which to ingest protein is likely a matter of individual tolerance, since benefits are derived from pre- or post-workout ingestion; however, the anabolic effect of exercise is long-lasting (at least 24 h), but likely diminishes with increasing time post-exercise. 8) While it is possible for physically active individuals to obtain their daily protein requirements through the consumption of whole foods, supplementation is a practical way of ensuring intake of adequate protein quality and quantity, while minimizing caloric intake, particularly for athletes who typically complete high volumes of training. 9) Rapidly digested proteins that contain high proportions of essential amino acids (EAAs) and adequate leucine, are most effective in stimulating MPS. 10) Different types and quality of protein can affect amino acid bioavailability following protein supplementation. 11) Athletes should consider focusing on whole food sources of protein that contain all of the EAAs (i.e., it is the EAAs that are required to stimulate MPS). 12) Endurance athletes should focus on achieving adequate carbohydrate intake to promote optimal performance; the addition of protein may help to offset muscle damage and promote recovery. 13) Pre-sleep casein protein intake (30–40 g) provides increases in overnight MPS and metabolic rate without influencing lipolysis.


      Helms, Eric R et al. “Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation” Journal of the International Society of Sports Nutrition vol. 11 20. 12 May. 2014, doi:10.1186/1550-2783-11-20

      Morton, Robert W et al. “A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults” British journal of sports medicine vol. 52,6 (2017): 376-384.

      Helms, E. R., Zinn, C., Rowlands, D. S., & Brown, S. R. (2014). A Systematic Review of Dietary Protein during Caloric Restriction in Resistance Trained Lean Athletes: A Case for Higher Intakes. International Journal of Sport Nutrition and Exercise Metabolism, 24(2), 127–138. doi:10.1123/ijsnem.2013-0054

      This is a small fraction of the available literature on the matter.
      IG / YT
        👍 1

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        • t_angeiras
          Senior Member
          • Apr 2018
          • 521
          #3
          Excellent. Thanks, Dr. Baraki.

          I think the first reference of the second one is exactly what I'm looking for (https://jissn.biomedcentral.com/arti.../1550-2783-4-8). Below the 10 pages threshold, objective and with the necessary details to start the discussion. The ones you provided links for are perfect follow ups, I think, for protein quality and timing. I'll save all of them for further consultation, since there's a lot of nuance that might be useful soon.
          Me gainzz

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