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

Abstract

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.

Associations of protein intake, sources and distribution on muscle strength in community-dwelling older adults living in Auckland, New Zealand

“…We demonstrated a positive association between the frequency of meals of ≥0⋅4 g/kg BW and BMI-muscle strength in female older adults. Two recent studies also investigated associations between muscle strength and consuming at least 0⋅4 g/kg BW in older adults ( 51 , 54 ) . While both studies did not adjust muscle strength for BMI, Johnson et al did account for BMI in their multiple regression analyses and found an association between absolute muscle strength and consuming at least 0⋅4 g/kg BW in females older adults ( 54 ) .…”

“…Two recent studies also investigated associations between muscle strength and consuming at least 0⋅4 g/kg BW in older adults ( 51 , 54 ) . While both studies did not adjust muscle strength for BMI, Johnson et al did account for BMI in their multiple regression analyses and found an association between absolute muscle strength and consuming at least 0⋅4 g/kg BW in females older adults ( 54 ) . Gingrich et al , on the other hand, found no relationship between the number of meals providing 0⋅4 g/kg BW and muscle strength ( 51 ) .…”

A Narrative Review of Non-Pharmacological Strategies for Managing Sarcopenia in Older Adults with Cardiovascular and Metabolic Diseases

“…According to the recommendations by the European Society for Clinical Nutrition and Metabolism (ESPEN), individuals suffering from an acute of chronic disease should increase their protein intake by 50-90% (~1.2-1.5 g/kg/bm per day) above the RDA and maintain an energy intake of 25-30 kcal/kg/day [169]. For older adults, a phased protein intake of 25-30 g of protein three times a day is recommended to optimise the rates of muscle protein synthesis (MPS) [17,[176][177][178]. This extra intake is needed because older individuals tend to be less sensitive to anabolic stimuli such as protein and prone to 'anabolic resistance' [178,179].…”

Does Timing Matter? A Narrative Review of Intermittent Fasting Variants and Their Effects on Bodyweight and Body Composition

“…In ADF or TWF, the modified fasting days involving intakes of ~500–600 kcal are best served by predominating that allotment with high-quality protein sources. Some evidence indicates that spreading protein consumption throughout the day positively influences muscle protein synthesis (MPS) [ 69 , 70 ] and lean mass [ 71 , 72 ]; hence, IF strategies that employ an overly narrow feeding window may be suboptimal in this regard. For example, Tinsley et al [ 35 ] found that a 4/20 feeding/fasting distribution attenuated gains in lean mass in young men undertaking an eight-week resistance training program.…”