1. Engage.. Ignite.. Empower..©
Sports Nutrition
Protein Strategies
Developed by:
Fabio Comana, MA., MS. NASM CPT, CES & PES; NSCA CSCS; ACSM EP-C; ACE CPT & HC; CISSN
Engage.. Ignite.. Empower..©

2. Muscle Protein Synthesis (MPS) v. Breakdown (MPB)
Recommendations …
Muscle Protein Synthesis (MPS) v. Breakdown (MPB)
Skeletal Muscle:
By 4th decade (early 30’s) – decline up to of 0.8% muscle mass per year (females can lose 23% of LBM between years of age).
Consequences – loss of metabolism, activity-chronic diseases.
Throughout Day:
Protein intake = short-term MPS due to hyperaminoacidemia + hyperinsulinemia (inhibits MPB) = positive nitrogen balance.
Few hours later – MPS decreases, MPB increases = negative nitrogen balance until the subsequent meal is ingested.
MPS-to-MPB Ratio negatively influenced by:
Acute resistance training (reversed if protein consumed before/after).
Caloric deficit – attenuated with higher protein intakes.
Low/poor protein intakes.
Aging – attenuated with higher protein intakes.
MPS
MPB
Protein Ingestion

3. Essential Amino Acids (EAAs)
Recommendations …
MPS v. MPB
Leucine Threshold (LT):
For MPS to occur, intracellular levels of muscle leucine (Leu) must reach certain concentrations – LT influencers:
Resistance training lowers LT.
Aging and inactivity can raid LT.
LT varies (no true LT established), but g (minimum level) to 4g of Leu can optimally stimulate MPS.
20g of whey isolate = g Leu
6g BCAA mix (2:1:1) ratio = 3g Leu, but all EAAs needed for MPS (stand-alone BCAA not ideal). LT
Optimal
Suboptimal
* Threshold varies with age and activity levels
Essential Amino Acids (EAAs)
Leucine, isoleucine, valine (BCAA)
Methionine – sum total + cysteine
Phenylalanine – sum total + tyrosine
Tryptophan, lysine, threonine.
Histidine

4. Recommendations … MPS v. MPB Training and Proper Nutrition:
Exercise and ideal protein quality/quantity improve muscle sensitivity to MPS.
Training – deliver appropriate stimulus to optimize overload.
Nutrition – both quality and quantity need to be considered:
Quantity – recommendations for resistance- and endurance-trained individuals.
Quality – fast- v. slow-acting protein (type).
Quality – amino acid profile, leucine amount and protein absorbability.
Quality – timing to avoid MPB periods (overnight and prolonged fasting = greatest MPB).
15-25g protein every 4 hours.
MPS
MPB
Protein Ingestion
MPS
MPB
Protein Ingestion

5. Recommendations … Adult Protein RDA
Recommended Daily Allowance (RDA)
Male
(195.5 lbs. / 88.9 Kg)
Female
(166. lbs. / 75.5 Kg)
0.8g per Kg (0.36g per lb.)
70.4g per day
60.4g per day
2015 USDA Guidelines
Total Protein Intake
10-35% of total kcal
17.0% of total kcal
15.6% of total kcal
Current Intakes
g per Kg
( g per lb.)
g per Kg
( g per lb.)
Intake v. RDA
As high as % higher
As high as % higher
2009/2010 Position Statements – Quantity
Endurance Athlete *
Resistance Athlete
Recommended
g per Kg
( g per lb.)
g per Kg
( g per lb.)
Upper Tolerance **/***
2.0g per Kg or 0.91g per lb. BW
* Sport-specific training or > 10 hours of vigorous weekly exercise.
** Belief that excesses cannot be utilized by body – converted to glucose or fats. May also be harmful.
*** Some researchers support up to 2.8g per Kg or 1.27g per lb. (Poortmans, et al., 2000; Campbell, et al., 2007; Martin, et al., 2005).
What is your Number?

6. Protein Intakes – Quantity
Recommendations …
Protein Intakes – Quantity
Protein Powders – Supplement (FDA) or Complement and Convenience (CC)?
For resistance-trained individual weighing 185 lb. (84.1 Kg):
Should consume g per day when training.
What about non-training days?
Using ~140g as an example – protein sources:
Food Source
Pro (g)
Kcal
Dairy – skim (2 x 8 oz.) 16
180
Chicken breast (2 x 3oz.) 48
350
Chicken breast (1 x 3oz.) 24
175
Fish (salmon) (1 x 3oz.) 20
200
Quinoa (1 cup) 22
640
Quinoa (½ cup) 11
320
Lentils – boiled (1 cup) 18
230
Grains (2 servings) 6
160
Grains (4 servings) 12
Vegetables – raw (2 cups) 80
Good Protein Powder 59
275
Total:
142g
2,000*
1,390*
* 610 kcal / day = 63.6 lbs. (28.9 Kg) per year (assuming no protein undulation).

7. Protein Intakes – Quantity
Recommendations …
Protein Intakes – Quantity
How much protein should be consumed within one sitting/meal?
Many variables influence protein digestion and absorption rates:
Protein digestibility efficiency (differences between plant/animal sources).
Body size and genetics.
Meal size and composition.
Protein sources (casein may take up to 8-hours to digest/absorb while whey may take 1-hour).
Diet experience (individuals consuming higher protein intakes adapt to digest proteins more efficiently).
Men
Women
Upper threshold ~50g
Upper threshold ~30g
Rx = 35-45g
Rx = 15-25g

8. Protein Quality
Type and Timing

9. Protein Quality … Dry Milk Composition Milk = 87% water:
27.4%
26.6%
37.9%
5.6%
~80% Casein
~20% Whey
Milk = 87% water:
Traditional Whey Processing
Native Whey Processing
Pasteurization
Cheese vats = curds and whey
Ultra- and microfiltration
Whey stream
Spray dry = native whey powder
Spray dry = whey powder
Result = 17-18% higher leucine content.

10. Protein Quality … Milk Protein Comparing Casein vs. Whey
Forms gel (clot) in stomach – slows gastric emptying.
Rapid gastric emptying – quick assimilation into body.
Provides sustained (slow) release of amino acids into blood – can last several hours.
Good source of BCAAs and glutamine.
Leucine – important for initiating transcription pathways (accelerates recovery / adaptation).
Glutamine – helps immune system recovery.
Good source of BCAAs and glutamine
Good source of cysteine – helps make glutathione.
Glutathione: powerful antioxidant against free radical damage and toxins.
Whey can increase cellular glutathione levels.
Comparing Casein vs. Whey
1st 3-hours – whey increases protein synthesis rates 119% v. casein.
7-hours post exercise – higher Leu balance from casein (yet, whey has 24.7% more Leu than casein) – slow delivery.

11. Protein Quality … Whey Isolate Hydrolysate:
Component
Whey Powder
Whey Concentrate
Whey Isolate
Food additive
Removal of water, some lactose, ash and mineral.
Further removal of lactose and fat – faster GE and assimilation.
More expensive.
Greater processing = some protein denaturation.
Protein % %
25-89%
> 90%
Lactose %
63-75%
10-55%
< 1%
Milk Fat %
1-1.5%
2-10%
Whey Isolate Hydrolysate:
Uses enzymes to pre-digest protein – goal is faster absorption
Less need for breakdown in stomach by pepsin = improved di-/tri-peptide uptake and faster GE and assimilation.
Whey is already the fastest digesting protein (appears within bloodstream in 15-minutes).
No proven benefit to slightly faster absorption leading to positive effects in healthy individuals.

12. Protein Quality … Other Animal-based Proteins: Vegetable Proteins:
Egg-based (albumin)
Hydrolyzed Collagen
Great protein source
Slightly more expensive, salty.
Not as soluble as whey isolates.
Contains all essential amino acids, but lower quantities compared to diary and whole egg (low leucine).
Semi-fast digestion, but poorly absorbed
Vegetable Proteins:
Soy (textured vegetable protein - TVP) – derived from soy (meat alternative).
Generally contain some phytochemicals (e.g., isoflavones) + fiber.
Possible lipid-lowering benefits – estrogen effect and health?
Component
Soy Flour
Soy Concentrate
Soy Isolate
Protein Composition
50%
70%
90%
Comments
Least refined
Defatted soybeans
High digestibility
Most refined
No fiber
Vegetable / nut-based (e.g., rice, pea, almond)
Most contain inferior amino acid profiles.
All result in inferior absorbability.

13. Complete Protein (as all EAA)
Protein Quality …
Protein Quality
Whey stimulates MPS better than any other protein form:
Whey
Casein
Soy
Hydrolyzed Collagen
Complete Protein (as all EAA)
Yes
Protein Quality
Very Good
Good
Poor
Digestibility
Fast
Slow
Semi-fast
Leu (per 25g protein)
3.0
2.3
1.3
0.8
BCAA (per 25g protein)
5.6
4.9
3.4
1.4
EAA (per 25g protein)
12.4
11.0
9.0
3.8

14. Protein Quality … Essential Amino Acids
Animal-based proteins – generally have better AA profiles (ratios) v. vegetable based proteins (e.g., 4-to-1 Leu-to-Trp ratios).
Compare on nutrients.
Compare on kcal.
Egg
(1 large)
Quinoa
(½ cup)
Hemp
(20g protein)
EAA
3.5g
2.9g
LAA
None
Tryptophan
Methionine
Histidine, Lysine, Isoleucine
Relatively inexpensive
High in glutamine (recovery)
Kcal
60-75 kcal
315 kcal
100 kcal (powder)

15. Protein Quality … Protein Quality
When supplementing with proteins, there are 3 quality factors to consider:
Amino acid (AA) profile – is there adequate leucine to trigger MPS (i.e., leucine threshold)?
Read label.
Digestibility – how well that protein source is absorbed into the body (i.e., the real consideration, not the food label).
Rate of assimilation – how quickly can that protein source enter the blood stream.
This is most relevant post-exercise given the short window of opportunity for optimal MPS.

16. Protein Quantity and Quality
Protein Quality …
Protein Quantity and Quality AA
(g per 25g Protein)
Whey
Milk (skim)
Egg White
Egg
Fish (Salmon)
Beef
Pea
Chicken
Leucine – BCAA
2.56
2.45
2.09
2.13
2.10
2.06
2.61
2.01
Isoleucine – BCAA
1.67
1.52
1.50
1.36
1.19
1.18
1.20
Valine – BCAA
1.42
1.68
1.58
1.53
1.33
1.29
1.24
1.30
Total:
5.65
5.64
5.09
5.02
6.62
4.54
4.50
Histidine – EAA
0.42
0.68
0.56
0.59
0.76
0.83
0.60
0.84
Lysine – EAA
2.40
1.99
1.69
1.80
2.37
2.20
2.04
1.93
Methionine – EAA
0.55
0.63
0.85
0.77
0.81
0.25
Phenylalanine – EAA
1.21
1.45
1.34
1.01
1.03
Threonine – EAA
1.72
1.13
1.04
0.86
1.10
Tryptophan – EAA
0.50
0.36
0.31
0.29
0.17
0.22
0.38
Tyrosine – EAA
(made from Phe)
0.74
0.97
.87
0.90
0.64
12.72
12.84
12.15
12.04
11.86
11.30
11.19
11.02

17. Protein Quantity and Quality
Protein Quality …
Protein Quantity and Quality AA
(g per 25g Protein)
Soy
Brown Rice
Potato
Quinoa
Chia
Amaranth
Hemp
Leucine – BCAA
2.03
2.07
1.54
1.50
0.80
1.52
0.81
Isoleucine – BCAA
1.21
1.06
0.90
1.04
1.01
0.67
Valine – BCAA
1.29
1.47
1.13
1.32
1.18
0.59
Total:
4.51
4.60
3.41
3.53
3.17
3.71
2.08
Histidine – EAA
0.65
0.64
0.60
0.70
0.351
Lysine – EAA
1.55
0.96
1.41
0.46
Methionine – EAA
0.33
0.57
0.39
0.50
0.68
0.30
Phenylalanine – EAA
1.30
1.14
1.03
1.20
0.94
0.55
Threonine – EAA
0.93
0.92
1.02
0.89
0.91
0.97
0.49
Tryptophan – EAA
0.41
0.32
0.42
0.31
0.17
Tyrosine – EAA
(made from Phe)
0.86
0.37
10.50
10.23
9.31
8.98
8.94
8.84
4.76

18. Protein Quality … Protein Quality
2014 – UN FAO endorsed latest method for assessing quality:
Digestible Indispensable Amino Acid Score (DIAAS) – more accurate than PDCAAS (protein digestibility corrected amino acid score (1990).
AA (g / 25g Protein)
Pea
Whey
Milk (skim)
Egg
Fish (Salmon)
Egg White
Beef
Brown Rice
Leucine – BCAA
2.61
2.56
2.45
2.13
2.10
2.09
2.07
AA (g / 25g Protein)
Soy
Chicken
Potato
Amaranth
Quinoa
Hemp
Chia
Leucine – BCAA
2.03
2.01
1.54
1.52
1.50
0.81
0.80
Pea – poor DIAAS (0.64 v. soy at 1.00 and whey at 1.24).
Soy – used for splanchnic (abdominal) activity, urea synthesis and for oxidation (energy production).

19. Protein Timing … Protein Timing
Strong support for protein ingestion in 60-min preceding, not just following exercise.
If total daily protein intake is reduced = reduced post-exercise MPS – total daily protein intake (overall quantity) is as important as timing around exercise.
Whey protein (20g) = greatest post-exercise MPS over 1st 4 hours (high BCAA, fastest protein), but larger dosages of plant-based proteins (45-50g) show similar results if they reach LT.
Elevated MPS Rates
6g EAA v. 20g whey v. whole foods equivalent?
Whole protein food sources not as effective + large kcal quantities.
6g EAA + 35 g CHO v. no CHO – same?
Potentiates insulin effect on amino acid uptake and protein synthesis.

20. Protein Timing … Protein Timing During Exercise*
Range = 3½ - 6g/serving ingesting 2-4 servings/hour = ~7-25g/hour.
* Supporting research is mixed on this benefit.
Endurance Athlete
Resistance Athlete
Physical Performance
Possibly – lacking strong evidence
Possible increased muscle growth
Faster recovery and less DOMS
Psychological Performance
Lower RPE and mental fatigue
No significant evidence
Central Fatigue Theory:
During Exercise = Fats in Blood
Mobilized Fats Bound to Albumin
At Rest = Balance – Amino Acids Levels in Blood and Uptake into Cells (e.g., Muscle)
Muscle Cells don’t Care for Tryptophan
Tryptophan Bound to Albumin
Reduces Amount Crossing BBB
More Free Tryptophan in Blood
More Crosses BBB
Serotonin and Melatonin
More BCAA Uptake into Cells

21. Protein Timing After Exercise
MPS most active during 1st 4 hours post-exercise, then body returns back to cycling between MPS and MPB.
How much protein?
As little as 10g protein can stimulate some MPS.
Dosing: 0.24g per Kg (0.11g per lb.) maximally stimulated MPS in younger adults v. 0.4g per Kg (0.18g per lb.) in older adults (> 65 years of age).
LT must be reached ( g minimum).
~ 20g of fast protein (younger) consumed within 30-min increases rates over 10g, but no significant increases > 20g in many subjects (due to dose limits).

22. Protein Timing … Protein Timing at Night
Early portion of sleep cycle = effective time for MPS (muscle repair / growth).
After several hours MPB returns – humans can lose more muscle during sleep cycle than any other time of day (assuming non-starvation states or diets).
MPB > MPS due to timeframe without any introduction of protein.
Solution:
Slow protein intake 1-2 hours before bedtime to reduce MPB.
Dosage = up to 2x regular dose of meals throughout the day (15-50g).
Reduces overnight MPB – optimizes restoration / preparation for early am workouts.
Dosing during day with no protein feeding = 25g per meal consumed at least every 4 hours
Amino Acid Entry into Blood
Time (hours)
Fast Protein
Slow Protein

23. Protein Timing … Protein Sequencing
Meet total daily protein needs, but build around 6 key sequences:
Event
Amount
Balance
Total Daily Requirement Example – targeting 140g per day.
____ g
Morning (soon after awakening) – break overnight fast (MPB) and restore normal metabolism (replenish liver glycogen, reduce circulating cortisol levels).
7-10g
___ g
Pre-workout: 6g EAA or up to 20g whey isolate (fast protein).
20g
During Workout: 7-25g BCAA (protein) / hour
15g
Immediate Recovery: 0.11g per lb. (0.24g per Kg) whey isolate (fast protein) to maximize MPS.
3-4 Hours Later: Reduce MPB that follows MPS ‘window’ with 25g of protein (e.g., meal).
25g
Late Night: Slow protein to impede overnight MPB – up to 2x normal meal intake (e.g., 25-50g)
Remaining Balance:
35g
Meal/snack allocation