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Vol. 22 No. 4 April 2012

Connecting Proteins and Muscles

By Marie Spano, M.S., R.D., Contributing Editor

The right amount and composition of protein is essential for building, strengthening and maintaining muscle; however, protein requirements for optimal health vary among individuals. The Recommended Dietary Allowance for protein is 46 grams of protein per day for women ages 19 to 70+, and 56 for men in this age group (The National Academies Press 2002/2005), an amount that satisfies the demands for protein synthesis measured via nitrogen balance ( American Journal of Clinical Nutrition, 2008; 87:1,576S-1,581S). Though the majority of Americans are meeting the RDA (American Journal of Clinical Nutrition, 2008; 87;1,554S-1,557S), these guidelines do not reflect current scientific research indicating more protein is necessary for maintaining healthy body composition, bone health, glucose homeostasis and muscle mass. Nor do they reflect the fact that protein needs are proportional to body weight (Nutrition & Metabolism, 2009; 6:12). Protein plays an important role in weight control due to its effect on appetite regulation. And, rapidly digested proteins, such as whey, may have a greater impact on satiety than those that are digested more slowly, such as casein (American Journal of Clinical Nutrition,2008; 87:1,562S-1,566S). In addition to proteins ability to satiate ones appetite, protein increases thermogenesis to a greater extent than carbohydrate or fat. And, protein is essential for building lean body mass, which burns slightly more calories at rest than fat mass and, therefore, over time contributes to weight control (Nutrition & Metabolism, 2009; 6:12). For general muscle maintenance and a healthy BMI, research suggests that dietary protein requirements are approximately 1.2 grams per kilogram body weight per day for healthy inactive adults, and up to 1.5 grams per kilogram body weight per day for patients affected by severe systemic inflammation, such as cancer or a critical illness (Current Opinions in Clinical Nutrition & Metabolic Care, 2009; 12:617-622). In addition, protein needs in the elderly are higher than the RDA, possibly 1.0 to 1.3 grams per kilogram body weight per day to attenuate the progression of sarcopenia and account for a potential decrease in energy intake, which could lead to weight loss, including the loss of muscle tissue (American Journal of Clinical Nutrition, 2008; 87:1,562S-1,566S). The distribution of protein throughout the day is also important. Research suggests maximum stimulation of muscle protein synthesis occurs with a per meal protein intake of at least 30 grams, or an essential amino acid intake of 15 to 18 grams, including at least 2.5 grams of leucine. This amino acid is considered a primary determinant of muscle-protein synthesis, although leucine does not act alone and requires other amino acids to do its job (Current Opinions in Clinical Nutrition and Metabolic Care, 2009; 12:86-90; American Journal of Clinical Nutrition, 2008; 87:1,562S-1,566S). In addition to increased requirements for the general population and those with certain illnesses, athletes require more protein to build and repair muscle tissue. Endurance athletes need 1.0 to 1.6 grams per kilogram body weight per day to repair muscle tissue, with those involved in low-towww.foodproductdesign.com Page 1

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Vol. 22 No. 4 April 2012

moderate endurance activity on the low end of this range and elite athletes or those who train intensely on the high end of the range (Nutrition, 2004; 20:662-668). Athletes engaging in resistance training to build muscle mass and strength need more than endurance athletes, approximately 1.6 to 2.0 grams per kilogram body weight per day (Journal of the International Society of Sports Nutrition, 2007; 4:8). While basing protein intake on body weight and type of training is important, so is total calorie intake. Athletes who are restricting their energy intake to lose weight may require a daily protein intake at the upper end of this range or even up to 2.3 grams per kilogram body weight per day to minimize the loss of lean body mass during weight loss (Medicine & Science in Sports & Exercise, 2010; 42:326-337). While meeting a per-meal requirement and total daily requirement of protein is essential for building and repairing muscle tissue, athletes also require protein within close temporal proximity to training to build and repair muscle tissue. Endurance athletes need about 0.2 to 0.5 grams per kg body weight after activity, whereas a minimum of 20 grams of protein is necessary after resistance exercise. Highquality protein, rich in the essential amino acids, will optimally stimulate muscle-protein synthesis. "Protein is the most important macronutrient for muscle building," says Greg Paul, Ph.D., director of marketing for sports nutrition and weight management, Solae, St. Louis. "Soy protein can be used effectively for muscle building, maintenance and repair. Similar to whey and casein, soy protein isolate is a nutritionally complete protein, meaning it provides all the essential amino acids necessary to support growth and development for men, women and children." In addition to whey, soy and casein, egg protein is one of the best sources for stimulating muscle-protein synthesis (American Journal of Clinical Nutrition, 2009; 89:161-168). In addition to an adequate total daily protein intake, per meal protein intake and post-exercise protein, research suggests that another ideal time to take protein is before bed. One recent study examined the effect of casein intake immediately prior to sleep on protein metabolism in healthy young males. They found that 40 grams of casein protein before sleep increased whole body protein synthesis rates (Medicine & Science in Sports & Exercise, doi: 10.1249/MSS.0b013e31824cc363). Scientists consider casein a slower protein because it clots in the stomach, leading to a delayed rise in amino acids in the bloodstream (British Journal of Medicine, 2003; 89:239-248).
Marie Spano, M.S., R.D., CSCS, is a nutrition communications expert whose work has appeared in popular press magazines, e-zines and nutrition-industry trade publications. She has been an expert guest on NBC, ABC and CBS affiliates on the East Coast. For more information, visit mariespano.com.

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