Increased Protein Requirements in Female Athletes after Variable-Intensity Exercise

Wooding, Denise J.; Packer, Jeff E; Kato, Hiroyuki; West, Daniel W. D.; Courtney‐Martin, Glenda; Pencharz, Paul B.; Moore, Daniel R.

doi:10.1249/mss.0000000000001366

Cited by 36 publications

(36 citation statements)

References 39 publications

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“…Finally, an RDA of 2.2 g protein/kg/day was reported in male bodybuilders on a nontraining day using the IAAO (Bandegan et al, 2017). It is important to remember that all of the data for protein requirements derived by the IAAO discussed here were conducted in energy balance, with nonathletes (Humayun et al, 2007) and athletes (Bandegan et al, 2017;Kato et al, 2016;Wooding et al, 2017) requiring much more protein than the current RDA of 0.8 g protein/kg/day. Thus, the IAAO method may be useful to determine optimal protein recommendations for athletes undergoing varied training protocols and caloric restriction interventions.…”

Section: Optimal Protein Intake During Caloricmentioning

confidence: 83%

“…However, there can be an accompanying loss of lean body mass (LBM) during caloric restriction that can comprise roughly 25% of the total weight lost (Weinheimer et al, 2010). Lean body mass, a significant proportion of which is skeletal muscle, is critical for good metabolic function (i.e., site of postprandial glucose disposal, lipid oxidation, and resting energy expenditure), and, perhaps most importantly for elite athletes, skeletal muscle is crucial for locomotion and athletic performance (Wolfe, 2006). Therefore, to reduce the negative consequences of skeletal muscle loss and performance that may accompany caloric restriction, strategies to promote high-quality weight loss (i.e., the loss of fat mass while maintaining LBM) are of importance for elite athletes.…”

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confidence: 99%

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Protein Recommendations for Weight Loss in Elite Athletes: A Focus on Body Composition and Performance

Hector

Phillips

2018

International Journal of Sport Nutrition and Exercise Metabolism

104

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There exists a large body of scientific evidence to support protein intakes in excess of the recommended dietary allowance (RDA) (0.8 g protein/kg/day) to promote the retention of skeletal muscle and loss of adipose tissue during dietary energy restriction. Diet-induced weight loss with as low as possible ratio of skeletal muscle to fat mass loss is a situation we refer to as high-quality weight loss. We propose that high-quality weight loss is often of importance to elite athletes in order to maintain their muscle (engine) and shed unwanted fat mass, potentially improving athletic performance. Current recommendations for protein intakes during weight loss in athletes are set at 1.6-2.4 g protein/kg/day. However, the severity of the caloric deficit and type and intensity of training performed by the athlete will influence at what end of this range athletes choose to be. Other considerations regarding protein intake that may help elite athletes achieve weight loss goals include the quality of protein consumed, and the timing and distribution of protein intake throughout the day. This review highlights the scientific evidence used to support protein recommendations for high-quality weight loss and preservation of performance in athletes. Additionally, the current knowledge surrounding the use of protein supplements, branched chain amino acids (BCAA), β-hydroxy β-methylbutyrate (HMB), and other dietary supplements with weight loss claims will be discussed.

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Section: Optimal Protein Intake During Caloricmentioning

confidence: 83%

mentioning

confidence: 99%

Protein Recommendations for Weight Loss in Elite Athletes: A Focus on Body Composition and Performance

Hector

Phillips

2018

International Journal of Sport Nutrition and Exercise Metabolism

104

View full text Add to dashboard Cite

show abstract

“…In the KD group, participants were instructed to consume 30-40 g•d − 1 of carbohydrates (≈20 g of dietary fiber) with a protein intake higher than the current recommendation of 1.7 g•kg − 1 •d − 1 [36]. The remaining calories were obtained in the form of dietary fats (≈31% saturated; ≈40% monounsaturated; ≈29% polyunsaturated fat).…”

Section: Nutrition Interventionmentioning

confidence: 99%

Effects of a ketogenic diet on body composition and strength in trained women

Vargas-Molina

Petro

García

et al. 2020

Journal of the International Society of Sports Nutrition

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Background: The effect of ketogenic diets (KD) on body composition in different populations has been investigated. More recently, some have recommended that athletes adhere to ketogenic diets in order to optimize changes in body composition during training. However, there is less evidence related to trained women. We aimed to evaluate the effect of a KD on body composition and strength in trained women following an eight-week resistance training (RT) program. Methods: Twenty-one strength-trained women (27.6 ± 4.0 years; 162.1 ± 6.6 cm; 62.3 ± 7.8 kg; 23.7 ± 2.9 kg•m − 2) were randomly assigned to either a non-KD group (n = 11, NKD) or a KD group (n = 10, KD). Study outcomes included body composition as measured by dual-energy X-ray absorptiometry (DXA), strength levels measured using one maximum repetition (RM) in back squat and bench press (BP), and countermovement jump (CMJ) measured on a force plate. Results: A significant reduction in fat mass was observed in KD (− 1.1 ± 1.5 kg; P = 0.042; d = − 0.2) but not in NDK (0.3 ± 0.8 kg; P = 0.225; d = 0.1). No significant changes in fat-free mass were observed in KD (− 0.7 ± 1.7 kg; P = 0.202; d = − 0.1) or NKD (0.7 ± 1.1 kg; P = 0.074; d = 0.2), but absolute changes favored NKD. No significant changes in BP were observed in KD (1.5 ± 4.6 kg; P = 0.329; d = 0.2), although significant changes were noted in the squat and CMJ (5.6 ± 7.6 kg; P = 0.045; d = 0.5 and 1.7 ± 1.9 cm; P = 0.022; d = 0.6, respectively). In contrast, NKD showed significant increases in BP (4.8 ± 1.8; P < 0.01; d = 0.7), squat (15.6 ± 5.4 kg; P = 0.005; d = 1.4) and CMJ (2.2 ± 1.7 cm; P = 0.001; d = 0.5). Conclusions: Findings indicate that a KD may help to decrease fat mass and maintain fat-free mass after eight 8 weeks of RT in trained-women but is suboptimal for increasing fat-free mass.

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“…In this regard, recent research by Moore's laboratory utilizing the IAAO technique suggests that male endurance athletes need 1.7-1.8 g/kg of dietary protein per day [157]. More relevant to the scope of this review, Moore's laboratory also used the IAAO method to determine that recreational female athletes participating in shuttle running drills need 1.4-1.7 g/kg of dietary protein per day to remain in protein balance [158].…”

Section: Protein and Essential Amino Acidsmentioning

confidence: 99%

Supplements and Nutritional Interventions to Augment High-Intensity Interval Training Physiological and Performance Adaptations—A Narrative Review

et al. 2020

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High-intensity interval training (HIIT) involves short bursts of intense activity interspersed by periods of low-intensity exercise or rest. HIIT is a viable alternative to traditional continuous moderate-intensity endurance training to enhance maximal oxygen uptake and endurance performance. Combining nutritional strategies with HIIT may result in more favorable outcomes. The purpose of this narrative review is to highlight key dietary interventions that may augment adaptations to HIIT, including creatine monohydrate, caffeine, nitrate, sodium bicarbonate, beta-alanine, protein, and essential amino acids, as well as manipulating carbohydrate availability. Nutrient timing and potential sex differences are also discussed. Overall, sodium bicarbonate and nitrates show promise for enhancing HIIT adaptations and performance. Beta-alanine has the potential to increase training volume and intensity and improve HIIT adaptations. Caffeine and creatine have potential benefits, however, longer-term studies are lacking. Presently, there is a lack of evidence supporting high protein diets to augment HIIT. Low carbohydrate training enhances the upregulation of mitochondrial enzymes, however, there does not seem to be a performance advantage, and a periodized approach may be warranted. Lastly, potential sex differences suggest the need for future research to examine sex-specific nutritional strategies in response to HIIT.

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Increased Protein Requirements in Female Athletes after Variable-Intensity Exercise

Cited by 36 publications

References 39 publications

Protein Recommendations for Weight Loss in Elite Athletes: A Focus on Body Composition and Performance

Protein Recommendations for Weight Loss in Elite Athletes: A Focus on Body Composition and Performance

Effects of a ketogenic diet on body composition and strength in trained women

Supplements and Nutritional Interventions to Augment High-Intensity Interval Training Physiological and Performance Adaptations—A Narrative Review

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