(07-06-13) Dietary protein for athletes: From requirements to optimum adaptation

STUART M. PHILLIPS1 & LUC J. C. VAN LOON2

1Department of Kinesiology, Exercise Metabolism Research Group, McMaster University, Hamilton, Ontario, Canada and

2Department of Human Movement Sciences, NUTRIM School for Nutrition, Toxicology and Metabolism,
Maastricht University Medical Centre, Maastricht, Netherlands

(Accepted 29 August 2011)

Abstract

Opinion on the role of protein in promoting athletic performance is divided along the lines of how much aerobic-based
versus resistance-based activity the athlete undertakes. Athletes seeking to gain muscle mass and strength are likely to
consume higher amounts of dietary protein than their endurance-trained counterparts. The main belief behind the large
quantities of dietary protein consumption in resistance-trained athletes is that it is needed to generate more muscle protein.
Athletes may require protein for more than just alleviation of the risk for deficiency, inherent in the dietary guidelines, but
also to aid in an elevated level of functioning and possibly adaptation to the exercise stimulus. It does appear, however, that
there is a good rationale for recommending to athletes protein intakes that are higher than the RDA. Our consensus opinion
is that leucine, and possibly the other branched-chain amino acids, occupy a position of prominence in stimulating muscle
protein synthesis; that protein intakes in the range of 1.3–1.8 g . kg71 . day71 consumed as 3–4 isonitrogenous meals will
maximize muscle protein synthesis. These recommendations may also be dependent on training status: experienced athletes
would require less, while more protein should be consumed during periods of high frequency/intensity training. Elevated
protein consumption, as high as 1.8–2.0 g . kg71 . day71 depending on the caloric deficit, may be advantageous in
preventing lean mass losses during periods of energy restriction to promote fat loss.


Source: Journal of Sports Sciences, 2011; 29(S1): S29–S38

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