The Ultimate Macronutrient: New Thinking about the Role

of PROTEIN in Athletic Performance

Robert Wildman PhD RD CISSN

Robert Wildman PhD RD LD FISSChief Science & Nutrition Officer

POST ACTIVE NUTRITION

rwildman@dymatize.com

TheNutritionDocAuthor: Sport & Fitness Nutrition

The Nutritionist: Food, Nutrition & Optimal HealthAdvanced Human NutritionHandbook of Nutraceuticals & Functional Foods

University: Texas Woman’s University

ISSN: Fellow of the ISSN

Advisory Board

Creator: TheNutritionDr.com COM

Founder: INTERNATIONAL PROTEIN BOARD

Protein Momentum

• Better Protein Understandings

• More Functional Protein Ingredients

• Protein Fortification

• Protein Hydrolysis & Peptides

DIET MACROS

PROTEIN CARB FAT

Structural & Functional Roles

FUEL

Prebiotic & Digestive Health

Circulatory, Nervous Tissue, Immune System

PROTEIN REQUIREMENTS

IS MORE IS BETTER EXERCISERS?

• RDA is 46g & 56g or 0.8g/kg BW of generally lean adult

• Protein is then <10% of Daily Values for men and women

020002500

Daily ValueCalories

75%50%25%

35%10%Acceptable Dietary

Macronutrient Range

RDA

“EXERCISE CREATES THE STIMULUS OF PHYSICAL & PERFORMANCE CHANGES

WHILE NUTRITION ENABLES AND OPTIMIZES”

BODY PROTEIN REQUIREMENTS*RDA 0.8-0.85g/kg BW

• Global minimum level to reduce risk of dietary deficiency• Not applied to weight loss, exercise and sports, illness, etc.• Adequacy accuracy and methodology require reassessment

General Health 1.1-1.4g/kg BW• Increase over global requirements which might be inadequate and lead to

overemphasis of dietary carb and fat• Supports bodily systems for health and wellness

General Exercise & Fitness 1.4-1.8g/kg BW

• Increase in muscle protein production and balance• Supports increases in strength and exercise endurance• Supports leaner body composition• Reductions in body fat loss promoted by energy deficit created by exercise not

over-restriction

Healthier Weight Loss 1.4-1.6 g/kg BW

• Protein requirements increase as energy intake decreases• Minimizes body protein losses during weight loss• Supports hunger management• Supports metabolism retention

Healthy Aging 1.4-1.75 g/kg BW• Supports minimization in body protein loss• Covers reduced efficiency of protein nutrition

Advanced Sport Performance & Muscle Building

1.8 – 2.2 g/kg BW• Muscle mass and strength development• Endurance enhancement and increased use during performance

*Minimum intake levels for more desirable outcome*Body Weight (BW) are short-term target weight based on goal*Combination of applications can further enhance protein requirements further**Best outcomes will involve resistance exercise

MUSCLE

PROTEIN

BREAKDOWN

MUSCLE

PROTEIN

SYNTHESIS

DAILY MUSCLE PROTEIN

BALANCE

TRAINING

↑PROTEIN

MPS – MPB = net +ΔMuscle

Protein

24 Hour Training and Nutrition

DAY/WAKE

TRAIN

ACUTE RECOVERY & ADDITIVE ADAPTATIONPOST

EX

ON-GOING RECOVERY & ADAPTATION*

PWO

AM METABOLIC CONVERTOR

NIGHT/SLEEP

PM SUSTAINER

DIMINISHING ADAPTATION & PREPARATION

PREWORKOUT SUPPORT

POST WORKOUT SUPPORT

Muscle Fill

Workout

Protein Throughout Day

AAAAAAAA

AM

Total Calories 2400% Diet Calories Cal/g grams/d Meals g/meal

CHO 50% 1200 4 300 4 75

Protein 25% 600 4 150 4 38

Fat 25% 600 9 66 4 17

HOW MUCH PROTEIN PER MEAL?

Witard O C et al. Am J Clin Nutr 2014;99:86-95

Meal Thresholds are Important!

0

5

10

15

20

25

0g Protein 10g Protein 20g Protein 40g Protein

Whey Protein & Muscle Protein Production

NoExercise PostExercise

*

# #

*

0.044

0.046

0.048

0.05

0.052

0.054

0.056

0.058

0.06Muscle Protein Building

20 G WHEY 40 G WHEY

*

Protein is effectively digested and absorbed and stimulates MPS during sleep (Res et al MSSE 44(8): 1560-9, 2012; Groen et al AJP-EM 302(1): E52-60, 2012)

STEVE IS DREAMING

G

A

I

N

Z

Fat

Fat Release from Body Fat Fat Burning!!!

Dr Mike Ormsbee

PROTEIN BEFORE BED

TAKEAWAYS

• POSITIVE EFFECT ON MUSCLE PROTEIN BALANCE

• NOMINAL IF ANY IMPACT ON FAT RELEASE & FAT BURNING DURING THE NIGHT*

PROTEIN Anabolic Muscle Protein

Balance

MPS MPB

Catabolic Muscle Protein Balance

MPS MPB

FASTED

NO PROTEIN

Total Fat Burned

ANABOLIC SLEEP

BEFORE BED

FASTED SLEEP

*Based on research to date

DURING DAY DURING SLEEP

Anabolic Sleep vs Fasted Sleep

PROTEIN

NET MUSCLE PROTEIN BALANCE

MPS MPB

METABOLISM FUEL %

CARB FAT

Positive Muscle Protein Balance

MPS MPB

Negative Muscle Protein Balance

MPS MPB

FASTED

PROTEIN

PROTEIN BEFORE “FAT-BURNING” CARDIO:

TAKEAWAYS

• POSITIVE EFFECT ON MUSCLE PROTEIN BALANCE

• NO IMPACT ON TOTAL FAT BURNED

• POTENTIAL GREATER FAT BURNING AFTER

NO PROTEIN

Fit Cardio vs Fasted Cardio

Total Fat Burned

WAKING EARLY MORNINGSLEEP MORNING

Dr Chad Kerksick

Whey vs. Casein vs. Soy

Tang et al J Applied Physiol 107:987-992, 2009

Rested & Post Workout:

• Whey hydrolysate

• Casein

• Soy protein

(Each with 10 grams of EAA)

Mu

sc

le P

rote

in P

rod

uc

tio

n

(%/h

r.)

Leucine

Wilson et al, Strength & Conditioning Journal 34(4): 34-48, 2012

THE POWER OF HIGHER PROTEIN

Protein needs are more

than doubled for people

who exercise seriously

to improve muscle

strength & size and

fitness*

HUNGER FIGHTER

METABOLISM STOKER

BODY WEIGHT & COMPOSITION SUPPORT

MUSCLE & FITNESS BUILDER

High Protein

MealProtein

>25-30 g High Quality Protein at a Meal

+

Protein helps fight

hunger better than

calories derived

from carbohydrate

and fat

Protein increases

metabolism more than

the same calorie level

derived from either

carbohydrate or fat

Including more protein in

a calorie intake aligned

against weight

management goals can

support desirable

changes*

Higher protein intakes cause:

• Renal Failure

• Overtaxed liver

• Early Osteoporosis

PROVEN UNTRUE!!!

THE NONSENSE

PROTEIN SAFETY

Protein Momentum

• Better Protein Understandings

• More Functional Protein Ingredients

• Protein Fortification

• Protein Hydrolysis & Peptides

PROTEIN TYPES• DAIRY• WHEY & CASEIN • MEAT• EGG• FISH• CHICKEN• TURKEY• COLLAGEN• SOY• PEA• RICE • POTATO• HEMP• SACHA INCHI• INSECT

What are you looking at?! Mooove On!

PROTEIN QUALITY INDICIES: PDCAAS VS DIAAS

PLANT BASED PROTEINS HAVE BASE ESSENTIAL AMINO ACID COMPOSITION DIFFERENCES

0

10

20

30

40

50

60

IOM Complete Proteinmg/g of protein

Food Limited Amino Acid Complement

Beans Methionine Grains, nuts, seeds

Grains Lysine, threonine Legumes

Nuts/seeds Lysine Legumes

Vegetables Methionine Grains, nuts, seeds

Corn Tryptophan, lysine Legumes

COMPLETEing PROTEIN

• Can we fortify plant proteins with limiting

amino acids to make a complete protein?

• Can we blend plant proteins to make a

complete protein?

• What about %Daily Value (via PDCAAS)?

Protein Momentum

• Better Protein Understandings

• More Functional Protein Ingredients

• Protein Fortification

• Protein Hydrolysis & Peptides

Protein Food Fortification:

Does TOTAL protein have to do ALL the

heavy lifting?

Can we take the

most potent protein

and use less, but

fortify with most

potent Amino Acids?

6.25g WHEY

+ 4g LEU

+ 2g ALA/GLY

6.25g WHEY

+ 4g LEU

+1g ISO

+1g VAL

25g

WHEY

6.25g WHEY

+ 2g LEU

+ 4g ALA/GLY

6.25g WHEY

+ 3g ALA

+ 3g GLY

LEU Fortification

∑LEU = 0.75g ∑LEU = 3.0g ∑LEU = 3.0g ∑LEU = 5.0g ∑LEU = 5.0g

Key Points

• Leucine fortification

makes less whey

better

• BCAAs with same

level of LEU was not

better!

• Complete WHEY

protein was the

benchmark

Protein Momentum

• Better Protein Understandings

• More Functional Protein Ingredients

• Protein Fortification

• Protein Hydrolysis & Peptides

VALASP HISLEU LEU LYSGLY LEU ILE HISLEU ALA VAL LYS

= hydrolyzing ENZYME

VALASPLEU LEU ILE HISLEU

tripeptide polypeptide

HYDROLYZING PROTEINS CREATES

PEPTIDES & POLYPEPTIDES

LYSVALALAGLYLEUHIS LYS

dipeptide

Hydrolyzed protein for functional

advantages: More protein foods with

more protein!

Hydrolyzed protein for physiological

advantages: Faster Acting

PROTEIN SPEED

WHEY

OTHERS & BLENDS

CASEIN

Blood

AA

TIME

Solutions:

• Casein

• Casein Hydrolysates:

• 93% oligopeptides (avg 3.8 AAs)

• 7% free AAs

• 70% of skin • 30% of bone• 80% of tendons/ligaments

Also in eyes, ear/nose cartilage, teeth, hair ,lungs, blood vessels, muscles, gut…

Collagen…OF BODY’S TOTAL

PROTEIN CONTENT1/3

Collagen is

the building

block of our body

Collagen Protein Supplementation and Blood

AA Concentrations

Shaw et al. 2017

com

POTENTIAL ISSUES

• Applying the right protein factor(s)?

• Does fortifying proteins with AAs - to create

complete AA profile - increase protein claim?

• Ingredients (NF) and “below the line” (SF)?

• Addressing PDCAAS and %DV pitfalls

• Plant Proteins, Hydrolyzed Collagen, etc

POTENTIAL ISSUES

• Understanding Class I, II AND Third Group Nutrients

and Compliance!

• Class I – Dietary Ingredients & Nutrient Level (Matter

of Fact) callouts on PDP, etc (≥ 100% label claim)

• Class II – Collateral mandatory listed nutrient with

variability (±20%)

Protein Ingredient (X% N)

Kjehdal or LECO

Nitrogen (grams)

Est. Protein (grams)

Amino Acids,

Creatine, etc

POTENTIAL ISSUES

• THIRD GROUP nutrients – Calories, Total Fat,

Saturated Fat, Cholesterol, etc - Associated with

health promotion (≤120% NF/SF label claim)

• Amino Acid-based products with sig calorie levels

(≥5) need to claim calories as THIRD GROUP

POTENTIAL ISSUES

• Hydrolyzed protein adds water weight

• Splitting peptide bonds adds water weight (≈ 10%)

SOLVING ISSUES TOGETHER

Sports Nutrition Committee

www.internationalproteinboard.or

g

IG - internationalproteinboard

Twitter - proteinboard

www.internationalproteinboard.org

Thank You

rwildman@dymatize.com

@thenutritiondoc

Internationalproteinboard.org

TheNutritionDr.com

COM

Robert Wildman PhD RD LD FISSChief Science & Nutrition Officer

POST ACTIVE NUTRITION

rwildman@dymatize.com

TheNutritionDocAuthor: Sport & Fitness Nutrition

The Nutritionist: Food, Nutrition & Optimal HealthAdvanced Human NutritionHandbook of Nutraceuticals & Functional Foods

University: Texas Woman’s University

ISSN: Fellow of the ISSN

Advisory Board

Creator: TheNutritionDr.com COM

Founder: INTERNATIONAL PROTEIN BOARD