Sane Science Nutritions
International Society of Sports Nutrition position stand: protein and exercise
- Vast research supports the contention that individuals engaged in regular exercise training require more dietary protein than sedentary individuals.
- Protein intakes of 1.4 – 2.0 g/kg/day for physically active individuals is not only safe, but may improve the training adaptations to exercise training.
- When part of a balanced, nutrient-dense diet, protein intakes at this level are not detrimental to kidney function or bone metabolism in healthy, active persons.
- While it is possible for physically active individuals to obtain their daily protein requirements through a varied, regular diet, Supplemental protein in various forms are a practical way of ensuring adequate and quality protein intake for athletes.
- Different types and quality of protein can affect amino acid bioavailability following protein supplementation. The superiority of one protein type over another in terms of optimizing recovery and/or training adaptations remains to be convincingly demonstrated.
- Appropriately timed protein intake is an important component of an overall exercise training program, essential for proper recovery, immune function, and the growth and maintenance of lean body mass.
- Under certain circumstances, specific amino acid supplements, such as branched-chain amino acids (BCAA's), may improve exercise performance and recovery from exercise.
Protein
Proven Role of protein – not only muscle but protein also play vital role in following functions of the body
Physiologic/metabolic responses
- Absorption-digestibility
- Metabolic utilization
- Nitrogen balance
- Lean mass/muscle/bone
- Tissue turnover
- Secretory proteins
- Host defences/Immunity
- Growth & maturation
- Tissue repair
Short-term outcomes of protein
- Growth and tissue repair (wasting and stunting)
- Immune function and host defence system (prevalence and severity of infection)
- Muscle and skeletal mass (capacity for physical work and athletic performance) Mental performance, mood, sleep patterns
- Detoxication of chemical agents and anti-oxidant system
Long-term outcomes of protein
- Life course events, linear growth, menarche, aging
- Age-related functional losses, muscle, bone strength, immunity, cognitive decline
- Nutrition related chronic diseases. CVDs, cancer, hypertension, oxidative damage, repair systems