High protein diets and

performance: Exploring the next

generation of protein

applications

Dr Robert Child

Chief Scientific Officer SIS

Background to protein – composition and structure

• Made from 20 naturally occurring amino acids

• The ratio of amino acids varies between protein sources

• The sequencing of amino acids varies between protein

sources

High protein diets –definitions and benefits

• Definition of a high protein diet

- 20% of calories from protein (normal US diet 12-16%

from proteins)

• So 2,500 kcal high protein diet = 125g protein. day-1 (vs

WHO/ DoH 55- 60g)

• Benefits for : -

Protein~ from the Greek proteus meaning ‘first one’ or

‘most important one’

- patients with

osteoporosis,

- type 2 diabetes

- metabolic syndrome

- heart disease

- sarcopenia,

- obesity

Layman et al. 2009 Nutr. Metab (Lond) 6; 12 -1-6

Benefits of increasing protein intake and exercise

Changes in body fat (%Fat) after 16 weeks consuming

reduced-energy diets with increased protein, with and

without exercise

*Significant effect of diet, P < 0.05

#significant effect of exercise, P < 0.05.

Layman et al. J. Nutr. 2005;135:1903-1910

Fat loss was significantly greater with the protein diet compared to the CHO diet and exercise had an additive effect on fat loss with both diets.

Protein intake was

~105g per day on

the ‘Protein diet’

(PRO) and ~ 57g per

day on the

‘Carbohydrate diet’

(CHO). Provision of

energy carbohydrate and fat was identical

*

*

Chronic effects >6 weeks of high protein diets on

performance

Morton et al. 2017 - A systematic review, meta-analysis and

meta–regression: Effects of protein supplementation on

resistance training induced gains in muscle mass and strength

in healthy adults

Morton et al. Br J Sports Med 2017;0:1–10.

Reviewed 49

studies, (1863

subjects) who

increased

protein intake for >6 weeks.

Parameter Effects of protein

supplementation Fat free mass (FFM) Increased by 0.3kg

(27%)

Muscle fibre cross

sectional area

Increased by 310mm2

(38%)

Mid femur cross

sectional area

Increased by 7.2mm2

(14%)

Strength Increased by 2.49kg

(9%)

Protein intkes up to1.6 g.kg.day-1 (approximately 120g per day) increased gains

in fat free mass (muscle) and strength.

Which fuels limit endurance performance ?

Plasma glucose

Plasma free fatty acids

Muscle triglycerides

Muscle glycogen

Exogenous glucose/maltodextrin can be oxidised at rates up to 60g per hour

Maximum rate 0.8 –

1g Ex CHO per minute

Romijn et al. JAP 2000 Vol. 88 (5), 1707-1714, Jeukendrup et al. Curr Opin Nutr Metab Care. 2010 Jul;13(4):452-7

Acute effects of protein supplementation on performance -

ingestion during exercise

• Saunders et al. 2009

• Study design

3 x 20km laps

Trained male cyclists aged

25 years, performed two

laboratory 60km time trials.

‘Carbohydrate trial’ (CHO)

60g glucose/maltodextrin

per hour.

‘Protein trial’ (CHO+ProH)

60g glucose/maltodextrin

and 18g protein.

Saunders et al. 20019 IJSNEM, 19, 136-149

Effects of acute protein intake on cycling performance

36 secs (0.004%)

42 secs (1.6%)

24 secs (2.4%)

9.6 million inches

201

3 200

9

11.7 million inches Saunders et al. 20019 IJSNEM, 19, 136-149

Potential mechanisms for performance improvement –

increased protein oxidation

(glycogen sparing)

Implication – Protein provision throughout endurance exercise could improve performance

ENERGY

Potential mechanisms for performance improvement –

reduced muscle breakdown ?

Protein provision throughout and following exercise could reduce muscle breakdown and improve muscle recovery

Saunders et al. 20019 IJSNEM, 19, 136-149

Protein hydrolysates the next generation of protein

applications

Targeted protein hydrolysis can be used to improve the digestive,

functional and sensory characteristics of proteins.

Antioxidant delivery

Leucine delivery

Insulinotropic effects

Improved sensory characteristics

Increasing dietary protein intake –typical snack foods are

high in fat and carbohydrate !

SIS Formulation of a protein supplement : theory into

practice

Key requirements:-

• Compact - easy to carry and take during exercise

• Provide an efficacious amount of protein

• Easily digested protein source

• Convenient - no refrigeration

• High quality protein source

• High concentration of BCAAs

• Low carbohydrate

• Low fat

SIS ‘Protein on the go’ – Whey20

Key characteristics :-

• 20g of squeezable protein per 78ml serving

• High whey hydrolysate content

• Only 0.1g fat and 1.8g carbohydrate

• Provides 7g BCAAs per serving

• Research proven to reduce muscle breakdown

(in press)

• Research proven to enhance muscle recovery (in

press)

• Convenient – no refrigeration needed

Summary - Effects of protein on exercise performance

• High protein diets

- increase gains in muscle mass and strength

- help reduce body fat - useful for athletes

• Acute protein intake during exercise

- can increase endurance performance

- could reduce muscle breakdown

• Acute protein intake after exercise

- improves muscle strength

- reduces muscle breakdown

- reduces muscle soreness