Protein-Pacing and Multi-Component Exercise Training Improves Physical Performance Outcomes in Exercise-Trained Women: The PRISE 3 Study

Arciero, Paul J.; Ives, Stephen J.; Norton, Christine Lynn; Escudero, Daniela; Minicucci, Olivia; O’Brien, Gabriel; Paul, Maia; Ormsbee, Michael J.; Miller, Vincent; Sheridan, Caitlin; He, Feng J

doi:10.3390/nu8060332

Cited by 23 publications

(37 citation statements)

References 43 publications

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“…Though protein-containing meals result in increase of MPS on their own, as does resistance training, the timing of ingestion of protein around exercise further enhances this increase of MPS ( 63 , 64 ). It is worth noting that an upper limit for this acute dosing has not really been established, though there is evidence that 40 g of protein stimulates MPS to a greater degree than 20 g following whole-body resistance training ( 65 ).…”

Section: Conclusion and Future Directionmentioning

confidence: 99%

Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training

et al. 2018

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There is robust evidence which shows that consuming protein pre- and/or post-workout induces a significant rise in muscle protein synthesis. It should be noted, however, that total daily caloric and protein intake over the long term play the most crucial dietary roles in facilitating adaptations to exercise. However, once these factors are accounted for, it appears that peri-exercise protein intake, particularly in the post-training period, plays a potentially useful role in terms of optimizing physical performance and positively influencing the subsequent recovery processes for both resistance training and endurance exercise. Factors that affect the utility of pre- or post-workout feeding include but are not necessarily limited to: training status (e.g., novice vs. advanced, or recreational vs. competitive athlete), duration of exercise, the number of training sessions per day, the number of competitive events per day, etc. From a purely pragmatic standpoint, consuming protein post-workout represents an opportunity to feed; this in turn contributes to one's total daily energy and protein intake. Furthermore, despite recent suggestions that one does not “need” to consume protein during the immediate (1 h or less) post-training time frame, it should be emphasized that consuming nothing offers no advantage and perhaps even a disadvantage. Thus, based on performance and recovery effects, it appears that the prudent approach would be to have athletes consume protein post-training and post-competition.

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Section: Conclusion and Future Directionmentioning

confidence: 99%

Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training

et al. 2018

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“…Evidence has surfaced that suggests what part of the day the majority of calories are consumed may affect one’s health, weight loss or body composition changes. As a starting point, it is important to highlight that most of the available research on this topic has largely used non-athletic, untrained populations except two recent publications using trained men and women [ 129 , 130 ]. Whether or not these findings apply to highly trained, athletic populations remains to be seen.…”

Section: Introductionmentioning

confidence: 99%

“…Whether acute MPS responses translate to longitudinal changes in hypertrophy or fiber composition also remains to be determined [ 120 ]. In addition to these aforementioned studies, extensive work by Arciero and colleagues has directly examined the combined effect of meal frequency and timing along with the distribution of protein intake with [ 129 , 130 , 152 – 156 ] and without [ 157 , 158 ] exercise training in both short-term (3 months) and longer-term (> 1 year) interventions using a “protein pacing” model. Protein pacing involves the consumption of 20–40 g servings of high-quality protein, from both whole food and protein supplementation, evenly spaced throughout the day, approximately every 3 h. The first meal is consumed within 60 min of waking in the morning, and the last meal is eaten within 3 h of going to sleep at night.…”

Section: Introductionmentioning

confidence: 99%

“…Protein pacing involves the consumption of 20–40 g servings of high-quality protein, from both whole food and protein supplementation, evenly spaced throughout the day, approximately every 3 h. The first meal is consumed within 60 min of waking in the morning, and the last meal is eaten within 3 h of going to sleep at night. Arciero and colleagues [ 129 , 130 ] have most recently demonstrated increased muscular strength and power in exercise-trained physically fit men and women using protein pacing compared to ingestion of similar sized meals at similar times but different protein contents, both of which included the same multi-component exercise training during a 12-week intervention.…”

Section: Introductionmentioning

confidence: 99%

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International society of sports nutrition position stand: nutrient timing

Kerksick

Arent

Schöenfeld

et al. 2017

Journal of the International Society of Sports Nutrition

418

293

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Position statementThe International Society of Sports Nutrition (ISSN) provides an objective and critical review regarding the timing of macronutrients in reference to healthy, exercising adults and in particular highly trained individuals on exercise performance and body composition. The following points summarize the position of the ISSN:Nutrient timing incorporates the use of methodical planning and eating of whole foods, fortified foods and dietary supplements. The timing of energy intake and the ratio of certain ingested macronutrients may enhance recovery and tissue repair, augment muscle protein synthesis (MPS), and improve mood states following high-volume or intense exercise.Endogenous glycogen stores are maximized by following a high-carbohydrate diet (8–12 g of carbohydrate/kg/day [g/kg/day]); moreover, these stores are depleted most by high volume exercise.If rapid restoration of glycogen is required (< 4 h of recovery time) then the following strategies should be considered:aggressive carbohydrate refeeding (1.2 g/kg/h) with a preference towards carbohydrate sources that have a high (> 70) glycemic indexthe addition of caffeine (3–8 mg/kg)combining carbohydrates (0.8 g/kg/h) with protein (0.2–0.4 g/kg/h) Extended (> 60 min) bouts of high intensity (> 70% VO2max) exercise challenge fuel supply and fluid regulation, thus carbohydrate should be consumed at a rate of ~30–60 g of carbohydrate/h in a 6–8% carbohydrate-electrolyte solution (6–12 fluid ounces) every 10–15 min throughout the entire exercise bout, particularly in those exercise bouts that span beyond 70 min. When carbohydrate delivery is inadequate, adding protein may help increase performance, ameliorate muscle damage, promote euglycemia and facilitate glycogen re-synthesis.Carbohydrate ingestion throughout resistance exercise (e.g., 3–6 sets of 8–12 repetition maximum [RM] using multiple exercises targeting all major muscle groups) has been shown to promote euglycemia and higher glycogen stores. Consuming carbohydrate solely or in combination with protein during resistance exercise increases muscle glycogen stores, ameliorates muscle damage, and facilitates greater acute and chronic training adaptations.Meeting the total daily intake of protein, preferably with evenly spaced protein feedings (approximately every 3 h during the day), should be viewed as a primary area of emphasis for exercising individuals.Ingestion of essential amino acids (EAA; approximately 10 g)either in free form or as part of a protein bolus of approximately 20–40 g has been shown to maximally stimulate muscle protein synthesis (MPS).Pre- and/or post-exercise nutritional interventions (carbohydrate + protein or protein alone) may operate as an effective strategy to support increases in strength and improvements in body composition. However, the size and timing of a pre-exercise meal may impact the extent to which post-exercise protein feeding is required.Post-exercise ingestion (immediately to 2-h post) of high-quality protein sources stimulates robust increases in MPS....

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“…Recent studies have attempted to expand on the current RDA protein recommendations for physically active populations. These studies suggest that both resistance-and endurance-based athletes may benefit from daily protein intakes that are well above the RDA, with recommended intakes in the range of 1.2-2.0 g/kg of body mass [2,[5][6][7][8][9]. Studies also suggest that appropriate energy balance is important for maximizing muscle protein synthesis [10][11][12].…”

Section: Study Protocolmentioning

confidence: 99%

The Association between Dietary Protein Intake Frequency, Amount, and State of Energy Balance on Body Composition in a Women's Collegiate Soccer Team

Delk-Licata¹,

Behrens²,

Benardot³

et al. 2019

Int J Sports Exerc Med

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Background: Although protein consumption has been documented to influence body composition in humans, the effect on fat-free mass and fat mass, as influenced by the timing, frequency, and state of energy balance during the day when protein is consumed has not been fully investigated. Aim: The purpose of this cross-sectional study was to assess whether the amount and frequency of dietary protein intake, and the state of energy balance when consumed, are associated with body composition of collegiate women's soccer athletes. Methods: Data from nutrition assessments conducted during off-season training were collected in 20 healthy Division 1 female soccer athletes, aged 18-21 years. At visit 1, participants were instructed on how to keep a three-day food and exercise record with hourly measures. At visit 2, food and exercise logs were reviewed, nutrition history questionnaires were completed, and the following measurements were taken: height, weight, and body composition using multi-current segmental Bioelectrical Impedance Analysis (BIA). Hourly protein intake and hourly Energy Balance (EB), a measure of whether energy intake is dynamically matching requirements (energy expenditure), were computed using nutrition analysis software. Results: Spearman correlations were used to assess the relationships between dietary protein intake, state of energy balance when consumed, and body composition. It was found that consuming protein in moderate amounts of between 15 to 30 g, with sufficient frequency to supply predicted daily need and while in a state of energy balance >-300 kcal, is significantly associated with lower Fat Mass Adjusted for total body weight (FM-Adj) (r s =-0.546; p = 0.013) and greater Fat-Free Mass Adjusted for total body weight (FFM-Adj) (r s = 0.546; p = 0.013). Conclusion: These data suggest that collegiate female soccer players should consume their individual recommended daily amount of protein in ~15-30 g servings while in a reasonable state of energy balance (>-300 kcal) to achieve lower fat mass and higher fat-free mass.

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Protein-Pacing and Multi-Component Exercise Training Improves Physical Performance Outcomes in Exercise-Trained Women: The PRISE 3 Study

Cited by 23 publications

References 43 publications

Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training

Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training

International society of sports nutrition position stand: nutrient timing

The Association between Dietary Protein Intake Frequency, Amount, and State of Energy Balance on Body Composition in a Women's Collegiate Soccer Team

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