Protein and Body Composition

Welcome to the latest edition of the Fueling Greatness Newsletter. Each week, I aim to decode the “science to application” of nutrition and related fields to help you optimise your performance, body composition and well-being. Be at the cutting edge of this knowledge, and subscribe to my newsletter.

This week, I discuss the role of dietary protein in manipulating body composition in athletes and exercisers! You will learn about the recommended daily protein intake and the optimal per-meal protein serving for muscle hypertrophy and exercise recovery. You will also discover the benefits of dairy-sourced protein and alternative protein sources for promoting muscle growth.

Protein Metabolism is a Complex Process

The metabolism of ingested protein is a complex process that involves multiple metabolic pathways. When consumed, protein is broken down into amino acids, which are absorbed into the bloodstream and transported to the liver. The liver plays a critical role in regulating the metabolism of amino acids, and it can either store them for later use or release them into the bloodstream for use by other tissues.

One of the primary metabolic fates of ingested protein is muscle protein synthesis (MPS). MPS is the process by which new muscle tissue is formed, and it is essential for promoting muscle hypertrophy and strength gains. Consuming an adequate amount of protein can help to stimulate MPS and promote muscle growth and repair.

In addition to promoting muscle growth and repair, ingested protein can be used for energy production. When the body is in a negative energy balance, such as during prolonged exercise or calorie restriction, it can use ingested protein as an energy source. However, there are more efficient uses of protein, which can lead to muscle breakdown and loss of lean body mass. Overall, the metabolism of ingested protein is a complex process that plays a critical role in promoting muscle hypertrophy and strength gains, as well as regulating metabolism and maintaining a healthy body weight.

Understanding Muscle Hypertrophy

Muscle hypertrophy is described as an increase in the size of existing muscle fibre cross-sectional area that stems from an aggregate accumulation of muscle myofibrillar proteins. Muscle proteins constantly undergo remodelling, meaning that old "damaged" proteins are continuously broken down and replaced with new muscle proteins via muscle protein synthesis (MPS). Consuming an adequate amount of protein can help to promote MPS and muscle hypertrophy.

In addition to protein intake, resistance exercise is important for promoting muscle hypertrophy. Resistance exercise causes muscle damage, which triggers the process of MPS and muscle hypertrophy. Combining protein intake and resistance exercise is essential for promoting muscle hypertrophy and improving body composition. So, to achieve your strength and body composition goals, combine adequate dietary protein and appropriate types and volumes of resistance exercise into your training regimen!

Adequate dietary protein is fundamental

An adequate protein intake is particularly important for those who engage in strength and power-based activities. These activities place a high demand on the muscles, and consuming enough protein can help promote the desired muscle hypertrophy and strength gains. Research has shown that athletes and exercisers should consume 1.3-1.7 g/kg body mass (BM)/day of protein to increase or maintain muscle mass and strength. This protein intake should be spread over 3-4 meals daily, each containing 0.3-0.4 g/kgBM of high-quality protein.

Protein and High-Quality Weight Loss

Protein is highly satiating and has a high thermic effect, requiring more energy to digest and metabolise than carbohydrates or fats. This can help you eat fewer calories from other food sources (excess carbs and fats) while increasing your metabolism. When it comes to high-quality weight loss, optimal protein intake is critical. High-quality weight loss describes the loss of fat mass while preserving, or even increasing, fat-free mass (i.e., muscle tissue) during a voluntary and typically short-term period of energy restriction. Consuming adequate protein can help preserve muscle mass during weight loss and promote fat loss. Research has shown that athletes and exercisers who want to improve body composition during weight loss should consume 1.6-2.4 g/kg BM/day of protein. This protein intake should be spread over 4-5 meals daily, each containing 0.4-0.5 g/kgBM of high-quality protein.

Protein Quality Matters

Regarding protein quality, it is important to consider different protein sources' digestibility, bioavailability, and amino acid profile. Whey protein, for example, has been shown to promote the muscle anabolic response to resistance exercise to a greater extent than soy protein. This is because whey protein is highly digestible and has a high leucine content, which is necessary for a maximal MPS response. Other high-quality protein sources include eggs, milk, and meat.

Many alternative protein sources are also available for athletes and exercisers who follow a plant-based diet. These include legumes, nuts, seeds, and whole grains; however, they can be complicated to combine correctly. While plant-based proteins may not have the same amino acid profile as animal-based proteins, they can still provide all the essential amino acids necessary for muscle protein synthesis. Additionally, plant-based proteins are often rich in other nutrients, such as fibre and antioxidants, which can provide additional health benefits.

Conclusion

In conclusion, adequate dietary protein is crucial to any athlete or exerciser's diet. An optimal protein intake can help promote muscle hypertrophy, strength gains, and exercise recovery. By choosing high-quality protein sources and spreading protein intake over multiple meals throughout the day, athletes and exercisers can optimise their protein intake to support their training and body composition goals.

Take-Home Messages

1. A sufficient dietary protein intake is fundamental for promoting muscle hypertrophy and improving body composition in athletes and exercisers.

2. Athletes and exercisers should consume 1.3-1.7 g/kg body mass per day of protein to increase or maintain muscle mass and strength.

3. For muscle hypertrophy and/or exercise recovery, a per meal protein serving in the region of 0.3-0.4 g/kg body mass is recommended at four sittings daily.

4. Athletes and exercisers with the goal of high-quality weight loss should consume 1.6-2.4 g/kg BM/day of protein, with the optimum per meal protein dose increasing to 0.4-0.5g/kg body mass at 4-5 sittings across the day.

5. Dairy protein, specifically whey, has been shown to promote the muscle anabolic response to resistance exercise more than soy protein.

6. Consuming protein before and after exercise can help to improve body composition by promoting muscle protein synthesis and reducing muscle protein breakdown.

7. Sustainable alternative protein sources beyond plant proteins, such as insect protein, algae protein, and microbial protein, can also promote muscle hypertrophy and improve body composition in athletes and exercisers.

That’s it for today! I hope you found this of interest and value.

Have a great week, and see you next week for another edition of Fueling Greatness, in which we will continue to explore key topics in sport and exercise nutrition and unpack the “science-to-application” to help you achieve your performance, body composition and well-being goals.

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Best regards,

Dr Laurent Bannock