Evenness of dietary protein distribution is associated with higher muscle mass but not muscle strength or protein turnover in healthy adults: a systematic review

Jespersen, Simon Elmer; Agergaard, Jakob

doi:10.1007/s00394-021-02487-2

Cited by 12 publications

(16 citation statements)

References 53 publications

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“…Furthermore, we expressed protein distribution in grams per meal occasion but there are other ways to show this variable such as, protein intake in grams/kg body weight or the percentage of protein per main meal relative to the total protein intake. There is no consensus on how protein distribution should be analyzed while this would ease the comparison between studies [45]. Jespersen&Agergaard suggest including body composition when protein intake is determined per meal.…”

Section: Discussionmentioning

confidence: 99%

High Frequency Protein-Rich Meal Service to Promote Protein Distribution to Stimulate Muscle Function in Preoperative Patients

et al. 2021

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Apart from meeting daily protein requirements, an even distribution of protein consumption is proposed instrumental to optimizing protein muscle synthesis and preserving muscle mass. We assessed whether a high frequency protein-rich meal service for three weeks contributes to an even daily protein distribution and a higher muscle function in pre-operative patients. This study was a post-hoc analysis of a randomized controlled trial (RCT) in 102 patients. The intervention comprised six protein-rich dishes per day. Daily protein distribution was evaluated by a three-day food diary and muscle function by handgrip strength before and after the intervention. Protein intake was significantly higher in the intervention group at the in-between meals in the morning (7 ± 2 grams (g) vs. 2 ± 3 g, p < 0.05) and afternoon (8 ± 3 g vs. 2 ± 3 g, p < 0.05). Participants who consumed 20 g protein for at least two meals had a significantly higher handgrip strength compared to participants who did not. A high frequency protein-rich meal service is an effective strategy to optimize an even protein distribution across meals throughout the day. Home-delivered meal services can be optimized by offering more protein-rich options such as dairy or protein supplementation at breakfast, lunch and prior to sleep for a better protein distribution.

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Section: Discussionmentioning

confidence: 99%

High Frequency Protein-Rich Meal Service to Promote Protein Distribution to Stimulate Muscle Function in Preoperative Patients

et al. 2021

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“…4 ). This recommendation would likely also extend to Master athletes given the emerging evidence that meeting optimal meal protein targets is generally associated with greater lean mass and strength in their older untrained peers [ 96 , 97 ], although additional research is still warranted in this field [ 98 , 99 ]. However, 4–5 protein-containing meals at ~ 0.3 to 0.37 g/kg (designed to maximize muscle protein remodeling) could be manipulated to provide a daily intake (i.e.…”

Section: Resistance Exercise Protein Requirementsmentioning

confidence: 99%

Protein Requirements for Master Athletes: Just Older Versions of Their Younger Selves

Moore

2021

Sports Med

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It is established that protein requirements are elevated in athletes to support their training and post-exercise recovery and adaptation, especially within skeletal muscle. However, research on the requirements for this macronutrient has been performed almost exclusively in younger athletes, which may complicate their translation to the growing population of Master athletes (i.e. > 35 years old). In contrast to older (> 65 years) untrained adults who typically demonstrate anabolic resistance to dietary protein as a primary mediator of the ‘normal’ age-related loss of muscle mass and strength, Master athletes are generally considered successful models of aging as evidenced by possessing similar body composition, muscle mass, and aerobic fitness as untrained adults more than half their age. The primary physiology changes considered to underpin the anabolic resistance of aging are precipitated or exacerbated by physical inactivity, which has led to higher protein recommendations to stimulate muscle protein synthesis in older untrained compared to younger untrained adults. This review puts forth the argument that Master athletes have similar muscle characteristics, physiological responses to exercise, and protein metabolism as young athletes and, therefore, are unlikely to have protein requirements that are different from their young contemporaries. Recommendations for protein amount, type, and pattern will be discussed for Master athletes to enhance their recovery from and adaptation to resistance and endurance training.

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“… 17 , 23 , 25 , 26 In fact, about 25 to 30 g of protein is the amount required for muscle protein synthesis, 26 and it is thought that by achieving intakes of this amount more frequently, such as at each meal, one would maximize muscle protein synthesis, benefiting muscle mass and strength. 27 In support of this notion, the primary estimation studies of nitrogen balance that informed the National Institutes of Health 0.8 g/kg body weight per day recommendation for dietary protein intake only included studies where all participants ate at least 3 meals, 28 , 29 guaranteeing some level of evenness in dietary protein spread.…”

Section: Introductionmentioning

confidence: 99%

“…A systematic review of 15 studies investigating the evenness of dietary protein intake concluded there was enough evidence to determine that evenness of protein intake distribution was related to increased muscle mass, but there was not enough evidence to determine its effects on muscle strength or protein turnover. 27 Considering this conclusion, we sought to determine the association of evenness of dietary protein intake with lean mass, muscle strength and endurance, and functional ability. Other investigators of dietary protein intake distribution have not controlled for energy intake, 30 - 33 which is critical to include in statistical models investigating nutritional variables.…”

Section: Introductionmentioning

confidence: 99%

“…Other investigators of dietary protein intake distribution have not controlled for energy intake, 30 - 33 which is critical to include in statistical models investigating nutritional variables. 27 , 34 Moreover, some of these groups, 30 , 32 , 33 when investigating dietary protein intake distribution, did not control for total, relative, or percent of energy from protein intake, which can also affect muscle mass and performance. 35 , 36 Additionally, the authors of the systematic review advocate for cut-points of 0.24 g/kg body weight per meal for younger adults and 0.4 g/kg per meal for older adults, 27 as these cut-points were informed by a breakpoint analysis of muscle protein synthesis data between healthy younger and older men.…”

Section: Introductionmentioning

confidence: 99%

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Evenness of Dietary Protein Intake Is Positively Associated with Lean Mass and Strength in Healthy Women

Johnson

Kotarsky

Mahoney

et al. 2022

Nutr Metab Insights

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Background: Evenness of protein intake is associated with increased lean mass, but its relationship with muscle strength and performance is uncertain. Objectives: We determined the association of evenness of protein intake with lean mass, muscle strength and endurance, and functional ability. Design: This was a cross-sectional study. Setting: Data were collected at a research university in the upper midwestern United States. Participants: One hundred ninety-two healthy women, aged 18 to 79 years, mean ± SEM 41.9 ± 1.3, completed the study. Measurements: Dietary intake was assessed using 3-day food diaries verified with food frequency questionnaires. To assess evenness of protein intake, the day was divided into 3 periods: waking to 11:30, 11:31 to 16:30, and after 16:30. Lean mass was measured with dual energy X-ray absorptiometry. Lower-body muscle strength and endurance were determined using isokinetic dynamometry. Upper-body muscle strength was maximal handgrip strength. Functional ability was assessed using 6-m gait speed and 30-second chair stand tests. Accelerometry measured physical activity. Results: Intakes of 25 g or more of protein at 1 or more of the 3 periods was positively associated with lean mass (β ± S.E.; 1.067 ± 0.273 kg, P < .001) and upper-body (3.274 ± 0.737 kg, P < .001) and lower-body strength (22.858 ± 7.918 Nm, P = .004) when controlling for age, body mass index, physical activity, and energy and protein intakes. Consuming at least 0.24 g/kg/period for those under 60 years and 0.4 g/kg/period for those 60 years and older was related to lean mass (0.754 ± 0.244 kg, P = .002), upper-body strength (2.451 ± 0.658 kg, P < .001), and lower-body endurance (184.852 ± 77.185 J, P = .018), controlling for the same variables. Conclusions: Evenness of protein intake is related to lean mass, muscle strength, and muscular endurance in women. Spreading protein intake throughout the day maximizes the anabolic response to dietary protein, benefiting muscle mass and performance.

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Evenness of dietary protein distribution is associated with higher muscle mass but not muscle strength or protein turnover in healthy adults: a systematic review

Cited by 12 publications

References 53 publications

High Frequency Protein-Rich Meal Service to Promote Protein Distribution to Stimulate Muscle Function in Preoperative Patients

High Frequency Protein-Rich Meal Service to Promote Protein Distribution to Stimulate Muscle Function in Preoperative Patients

Protein Requirements for Master Athletes: Just Older Versions of Their Younger Selves

Evenness of Dietary Protein Intake Is Positively Associated with Lean Mass and Strength in Healthy Women

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