Carbs, Fat or Protein for Sport?

Martin MacDonald, BSc MSc PgDip RNutr www.Mac-Nutri,on.com

www.Mac-Nutri,onUni.comwww.Mar,n-MacDonald.com

ABOUT ME In <60 seconds

The Irrelevant Stuff •  Registered Nutritionist (RNutr)

•  Published in Peer Reviewed Journal Human angiotensin-converting enzyme I/D and alpha-actinin 3 R577X genotypes and muscle functional and contractile properties. [Experimental Physiology, 2009; 94(1):81-9]

•  Qualified Higher Education Lecturer –  Lecturer at 2 Academic Institutions

•  2 Postgraduate degrees from recognised academic institutions –  Clinical Nutrition & Sports Nutrition

•  Undergraduate degree –  Sport and Exercise Nutrition

•  Vocational Qualifications –  ISAK accredited & CSCS –  REPS Level 2 (just to be sure)

www.Martin-MacDonald.com

www.Mac-Nutri,onUni.com

UK’s first ever 12-month, evidence-based online nutrition course that can be completed alongside

full-time work, from anywhere in the world!

Aims •  The evidence for high carb vs. high fat diets

–  For exercise and sport

•  Is sugar something to be avoided –  In active individuals/sports people?

•  What is the most important macronutrient –  For exercising individuals? –  How much and what type of protein do active individuals need?

•  What products are missing in the fitness and health market?

THE EVIDENCE FOR HIGH CARB VS. HIGH FAT DIETS

For exercise and sport

Low carbohydrate for performance?

“The failure to detect clear performance benefits during

endurance protocols, combined with evidence of impaired performance of

high-intensity exercise via a down-regulation of carbohydrate

metabolism led this author to dismiss the use of such fat-adaptation

strategies by competitive athletes in conventional sports.” – Burke, (2015)

Are LCHF diets good for exercisers? •  Low carbohydrate diets can increase fat oxidation

–  At rest and during exercise

•  Fat Oxidation =/= Fat Loss •  For the active individuals or habitual exercisers,

muscle glycogen levels are not a limiting factor –  Low-carb diets, for some people, can support weight loss without the

need for calorie counting

•  “Low-carbohydrate, non–energy-restricted diets appear to be at least as effective as low-fat, energy restricted diets in inducing weight loss” - Nordmann et al (2006)

Is LCHF better for health, fat loss and or performance?

•  In the context of similar Calories and Protein..

• NO •  Studies need to look at body composition too…

–  +/-1kg ‘benefit’ (Tobias et al., 2015)

IS SUGAR SOMETHING TO BE AVOIDED In active individuals

Sugar shaming. The new fat shaming. •  Rigid vs Flexible approaches to diet •  Rigidity is correlated with:

–  Less weight lost and less weight loss maintained –  More food focus –  Higher body mass and BMI –  More common overeating –  Higher levels of depression, anxiety, mood

disturbance –  More frequent and more severe binge eating –  More symptoms of eating disorders –  Poorer body image

Westenhoefer, et al. (2013)

GLUT4 Translocation •  Exercise does this…

Muscle Cell

receptor

Insulin

WHAT IS THE MOST IMPORTANT MACRONUTRIENT

For exercising individuals

What is the most important macro for the exercising individual? •  Protein! •  Target vs recommendation? What does the standard UK

diet look like at the minute? THANK YOU ALEX!

What are the optimal requirements? •  Significantly higher than requirements than current

public recommendations

Phillips & Van Loon (2011)

0.8 g/kg 1.2 – 1.7 g/kg 1.8 – 2.7 g/kg

Why is protein so important? •  Increased muscle recovery •  Support increases in muscle mass •  Support adaptations to training

–  Aerobic enzymes are made of protein too!

•  Facilitates/Benefits fat loss •  PROTEIN QUALITY

–  Leucine is the poster boy!

What IS the leucine threshold? •  The amount of leucine in…

–  20g of whey protein isolate (Witard et al, 2014) –  0.24g/kg dairy protein (Moore et al, 2015) –  113g of beef (Symons et al, 2009)

•  Increases with age… –  Anabolic resistance…? –  0.4g/kg dairy protein for older men (Moore et al, 2015)

ABOUT 2.5g leucine (maybe slightly less)

How much protein is too much, per day? •  For a 70kg individual, at what point might we start to

see kidney/liver issues? When consumed for a year or more.

» A) > 90g » B) > 120g » C) > 150g » D) > 180g » E) > 210g » F) > 230g

=6g

Evidence is essentially non-existent •  In healthy obese individuals, a LCHP weight-loss diet

over 2yrs was not associated with noticeably harmful effects on GFR, albuminuria, or fluid and electrolyte balance compared with a LF diet – Friedman et al (2012)

•  ”..It appears that protein intake under 2.8g.kg does not impair renal function in well-trained athletes”(Poortmans & Dellalieux, 2000)

•  “..In resistance-trained men that consumed a high protein diet (~2.51–3.32 g/kg/d) for one year, there were no harmful effects on measures of blood lipids as well as liver and kidney function”(Antonio et al., 2016)

Protein and Weight Loss •  Exercise often used as a method to control body weight •  Body composition goals to improve performance

–  E.g. improving power-weight ratio

•  Increased satiety in one meal – Blom et al. (2006) –  Decreased postprandial ghrelin secretion

•  Increased satiety over 24 hours - Lejeun et al. (2006) –  As well as increased thermogenesis, sleeping metabolic rate &

protein balance

•  Lower spontaneous energy intake – Weigle et al. (2005) –  Increasing protein intake from 15% EI to 30% EI reduces energy

intake in an ad libitum environment

•  Greater muscle retention - Wycherley et al (2012)

WHAT PRODUCTS ARE MISSING IN THE FITNESS AND HEALTH MARKET?

LowER calorie HighER Protein options

•  Healthy eating ranges… •  Convenience foods… •  Even Sandwiches…

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Mar$nMacDonald

@Mar$nNutri$on

Mac-Nutri$on

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UK’s first ever 12-month, evidence-based online nutrition course that can be completed alongside

full-time work, from anywhere in the world!