1. Separating fact from hype Protein Supplements for Increased Performance?

2.  Performance-enhancing supplements abound.  Branched-chain amino acids  Whey  Creatine  Many others  Muscle fibers mostly comprised of branched- chain amino acids.  “Anabolic response” regulated by essential amino acid (EAA) intake – particularly leucine, a branched-chain amino acid  Skeletal muscle protein turnover regulated by quality of dietary protein intake.

3.  No benefit seen with leucine or other branched- chain amino acid supplementation with adequate dietary EAA intake.  Healthy adults engaged in non- competitive sports or physical activity saw no benefits from supplemental protein or branched-chain amino acid supplementation (Nemet & Eliakim, 2007; Pasiakos & McClung, 2011).  Only endurance athletes, persons with cachexia or calorically deprived, and the elderly see benefits.

4.  Power-lifters or resistance trained athletes experience benefits of supplemental protein intake when whey or rice supplementation given post-exercise (Joy et al., 2013).  Key features of diet used:  Carbohydrate intake was 50% of total kcalories  Fat intake was 25% of total kcalories  Protein intake from all sources including supplements was 25% of total kcals  This was not a high protein, low carbohydrate diet

5.  Creatine supplementation  Benefits athletes engaged in sport activities featuring short bursts (<30 seconds) of high intensity energy output that rely on anaerobic glucolysis – sprinting & power lifting. Other groups experiencing benefits include vegetarians/vegans and the elderly.  Enhances muscle recovery time for athletic activities relying on anaerobic glycolysis with long- term training. (Rawson & Persky, 2007).

6. References Joy, J. M., Lowery, R. P., Wilson, J. M., Purpura, M., De Souza, E. O., Wilson, S. M. C… Jager, R. (2013). The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Nutrition Journal, 12(1), 1-7. Nemet, D., & Eliakim, A. (2007). Protein and amino acid supplementation in sport. International SportMed Journal, 8(1), 11-23. Pasiakos, S. M., & McClung, J.P. (2011). Supplemental dietary leucine and the skeletal muscle anabolic response to essential amino acids. Nutrition Reviews, 69(9), 550-557. Rawson, E. S., & Persky, A. M. (2007). Mechanisms of muscular adaptations to creatine supplementation. International SportMed Journal, 8(2), 43-53.