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Efectos de la Suplementación con Proteínas y Carbohidratos para Optimizar los Efectos del
Entrenamiento en Deportistas.
Dr. Fernando Naclerio Ph.D. Department of Life and Sports Science
University of Greenwich Programme Leader MSc Strength & Conditioning
http://www2.gre.ac.uk/study/courses/pg/scisport/strengthcond Jornada de Nutrición Deportiva y Celiaquía
Madrid 11th June 2016
Are protein supplements effective to support and maximise exercises outcomes?
YES! Cermak et al. 2012
Naclerio & Larumbe, 2015
Cermak et al. Protein supplementation on muscle adaptation responses to resistance training. Met-analysis AJCN, 2012
22 RCTs studies; 680 participants≥ 6 weeks intervention
Subgroup mean differences Pooled mean differences
Animals or/and plant based
proteins?
!
van Vliet et al. JN (2015)
!
Naclerio, non published data
AMINO ACID PROFILE Comparison between different protein sources
0.0 10.0 20.0 30.0 40.0 50.0 60.0 70.0 80.0 90.0
100.0
Whey Isol Soluble Whey Casein Beef Whole egg B Colostrum Soy Isol Brown rice Pea
g/10
0g
TOTAL EAA
Naclerio, non published data
AMINO ACID PROFILE Comparison between different protein sources
(pros and cons)
0
5
10
15
20
25
Leucine Lysine Methionine Arginine Cysteine Glutamine
g/10
0 g
Whey Isol
Casein
Beef
Whole egg
B Colostrum
Soy Isol
Brown rice
Pea
Milk (whey + Casein), Beef and Soy based blend proteins
AA Whey Isol Casein Beef Soy Isol EAA ** * èè èè
BCAA (leu) ** * èè è Lysine ** èè ** è
Methionine èè èè èè ê Arginine ê * * **
Cysteine ** êê èè èè glutamine ê ** ** *
0"
200"
400"
600"
800"
1000"
1200"
1400"
Caclcium"" Magnesium" Phos" Potasium" Sodium" Zinc"
mg/100g&
Whey"Isolate"
meat"
*
Beef
STUDIES USING ANIMALS BASED PROTEINS
~23% proteins
β-Lactoglobulin α-Lactoalbumin Inmunoglobulin (IG) Bovine-Serum Album Lactoferrin Lactoperoxidase & GMP
50-55% 20-25% 10-15% (>4%) 5-7% 1-2% 0.5%
>8 to 15 %
~28 g ~7 g
3.5% (35g/L)
proteínas
K-casein β-casein α-casein
Effect of WP containing supplements in RT individuals
Naclerio & Larumbe-Zababala, Sport Med 2015
Beef is a nutrient-rich, high-quality protein containing all the essential amino acids in proportions similar to those found in human skeletal Muscle (Chernoff, R. JACN. 2004)
Beef supplements? Hydrolysed meat protein are easily digested and absorbed (Negro et al 2014)
Comparison of the effect of ingestion of beef and soy, both at 113g (~24g protein) doses, on myofibrillar protein synthesis at
rest and after resistance exercise in older adults
Phillips Meat Science 92 (2012) 174–178
FASTED 12 total sets 8-10 MR x 2
min Rest Males ~89 kg
Moore et al AJClN 2009
optimum
~250 mg/kg HQP (>100mg EAA/kg)
ê Return é AA oxidation & ureagenesis
Witard et al AJCN 2014
Post 3hr meal 16 total sets 10
MR x 2 min Rest
Males ~80kg
Optimal doses
Concerns Training Volume? Amount of muscle mass?
Threshold
Recommended doses of proteins and EAA for increasing MPS and protect sarcoplasm membrane disruption
Optimal (maximum)
Adapted from Naclerio et al. JSMDS, 2013; Morton et al. 2015
Training? Young Elderly
HQP >200mg/kg ~400mg/kg
EAA 100mg/kg ~200mg/kg
Leucine >2 ~3g
Rest? Young Elderly
HQP >100mg/kg ~250mg/kg
EAA >50mg/kg >100mg/kg
Leucine ~0.75 to 1g ~1g
key points
The best protein sources:
Contain higher amount of EAA (>40%) At rest, slower AA absorption & less oxidation
rate (Soeters et al 2001) After exercise or long fasting period, a
relatively higher AA absorption and less oxidation rate (Soeters et al 2001)
Effects of meat protein administration on body composition, strength, muscle structure and markers of
muscle damage and health in athletes
Research Ethical Approval from UoG UREC number fE&S/uREC/14/2.3.28
Registered as clinical trial at ClinicalTrials.gov, U.S.
National Institutes of Health (Identifier: NCT02425020) 22nd April 2015.
Study (young recreationally males)
Performance
Body composition and muscle thiscknes
Blood and salivary Health markers
8 weeks (24 RT sessions)
(~56 doses x 20g) 0.3 to 0.25 g/kg
n=9
n=9
n=9
* From baseline Beef vs whey p=0.001 d=0.863 Beef vs CHO p=0.054 (NS) d=0.51 Whey vs CHO p=0.399 (NS) d=0.33
0.0%
2.0%
4.0%
6.0%
8.0%
10.0%
12.0%
14.0%
16.0%
18.0%
20.0%
BEEF WHEY CHO
Del
ta c
hang
e (%
) * n=9 p= 0.000 d=1.79
n=9 p= 0.29 d=0.37
n=9 p= 0.092 d=0.927
Biceps M Thickness (mm)
Beef vs whey p=0.141 (NS) d=0.452 Beef vs CHO p=0.20 (NS) d=0.388 Whey vs CHO p=1.000 (NS) d=0.008
* From baseline
V Medialis Thickness (mm)
0.0%
2.0%
4.0%
6.0%
8.0%
10.0%
12.0%
14.0%
16.0%
18.0%
20.0%
BEEF WHEY CHO
Del
ta c
hang
e (%
)
* n= 9 p= 0.000 d=2.23
n=9 p= 0.54 D=1.12
* n= 9 p= 0.038 d=1.32
Effects of a post-workout protein (beef or whey) carbohydrate or only carbohydrate beverage on mucosal immune system α-defensins NHP1-3
(Naclerio et al under review)
0.00#
0.50#
1.00#
1.50#
2.00#
2.50#
3.00#
3.50#
4.00#
pre#1st#wk# post#1st#wk# pre#last#wk# post#last#wk#
Microgram
/#Mililiter!
Acute!and!lont!term!varia0on!of!the!salivary!Alpha!Defensines!HNP!1;3!!
Beef#
Whey#
CHO#
P=0.011
P=0.033
Baseline levels decrease ~ 50% in Beef (d >1) and ~25% (d= ~0.40) in whey
Effects of meat protein administration on body composition, strength, muscle structure, immunological
and haematological markers in endurance athletes
Research Ethical Approval from UoG UREC number fES-uREC-15-1 3 02
Registered as clinical trial at ClinicalTrials.gov, U.S. National Institutes of Health (Identifier: NCT02675348)
2nd April 2016.
Study Males 40 to 65 Yr trained Triathletes
Performance
Body composition and muscle thiscknes
Blood and salivary Health markers
10 weeks (~50 ET sessions) (~70 doses x 20g)
N=8
N=8
n= 8
Blood Markers per and post a 10-week nutritional intervention in seniors triathletes (n=24)
(Naclerio et al non published data)
Marker
Beef (n=8) Whey (n=8) CHO (n=8)
Pre Post Pre Post Pre Post
HGB 14.8
(0.71) 14.7
(0.98) 15.1
(0.73) 14.7
(0.38) 14.6 (1.1)
14.7 (1.0)
HCT (%) 41.6 (2.4)
41.1 (2.6)
42.5 (2.0)
41.2 (1.5)
40.6 (3.4)
40.8 (2.47)
MCV (mm3) 86.2 (2.9)
85.7125 (3.5)
86 (2.8)
86.2 (3.5)
84.0 (2.3)
84.3 (2.4)
RCDW (%) 11.3
(0.74) 10.7
(1.14) 11.3
(0.44) 10.3
(1.05) 10.9
(0.93) 10.8
(0.95)
Ferritin (ng/mL) 175.4 (48.6)
298.1** (161.9)
186.2 (70.1)
194.7 (46.1)
198.5 (111.2)
176.3 (97.1)
Transferrin (g/L) 4.3
(0.9) 4.1
(0.6) 3.5
(0.6) 4.2* (0.7)
3.3 (1.8)
2.7 (0.3)
Serum ferritin concentration pre and post a 10-week nutritional intervention in seniors triathletes (n=24)
(Naclerio et al non published data)
It seems that the ingestion of high quality food including bioavailable iron may support iron stores in endurance athletes (Johnson, J. et al 2012)
0.0
50.0
100.0
150.0
200.0
250.0
300.0
350.0
400.0
Beef Whey CHO
µg/L
Serum Ferritin Pre Post
* d=2.5
35
140
As all others complete protein sources such as whey, hydrolysed beef protein would be an effective alternative to support training adaptations in athletes
Naclerio et al. 2015 under review Accepted communication at ISENC Newcastle Dec 2015
0"
200"
400"
600"
800"
1000"
1200"
1400"
Caclcium"" Magnesium" Phos" Potasium" Sodium" Zinc"
mg/100g&
Whey"Isolate"
meat"
Blend Protein Mix
Whey
Caseine
Calostrum
Soy
Beef
Pea
FSR of the vastus lateralis in young adults (n=19) during the post-exercise recovery period following ingestion of the PB
(50% C; 25% WP & 25%S) or WP 1 h post RE (Reidy et al 2013 JN)
Interesting, FSR increased equivalently in both groups during the early period but remained elevated only in the PB group during the late period (P < 0.05)
Ok, but when and how???
7 11 15 18 19 - 20 22 23
T ?
Optimal Protein Intake Distribution
Time hr
7 11 14 18 22 23
>0.200 to 0.4 g/kg per meal
1 Single bolus intake West et al AJCN 2011
Several pulse intakes Burke et al 2012
0.25 g/kg 0.4 g/kg 0.25 g/kg 0.4 g/kg
>0.200 to 0.4 g/kg per meal
Adapted from Morton et al. Front. Physiol. 6:245. doi:10.3389/fphys.2015.00245
Rest-Pre-Workout >10g HQP (>100mg/kg)
>50mg EAA/kg >0.75g Leu Post-workout
≥20g HQP (>200 to 400 mg/kg) >100-200 mg EAA/kg >2-3g Leu
Norton et al, 2009; Churchward-Venne et al JP, 2012
Optimal amount of protein (AA) for MPS stimulation after training
How much?
Meal frequency 3 to 5 hr
Pulse intakes (>0.25g/kg HQP+CHO)
>0.4g/kg HQP+CHO
-3 h -1 h start-----------------end <20min +3 to 5 h
Before training During workout After workout
https://www.researchgate.net/profile/Fernando_Naclerio/contributions
Possible effective protocol during peri-workout time
Naclerio et al JSMDS, 2013
Puntos clave
La ingesta de entre 100 a 400 mg/kg de proteinas de alta calidad, cada 3 a 4 hr, parecen determinar un rango de dosis mínimas a óptimas para estimular la SPM y atenuar la disrupción de la membrana muscular durante el reposo o en condiciones de ejercicio.
Los preparados en donde se combinan proteínas de diferentes fuentes (leche, carne, o soja) serian una alternativa apropiada para optimizar la nutrición y apoyar los procesos de adaptación al entrenamiento.
AGRADECIMIENTOS
Universidad Europea de Madrid
Dr. F. López-Varas, Decano CAFyD
Empresa MEATPROT
Investigadores
Dr. Marco Seijo por su trabajo y profesionalidad
Dr Eneko Larumbe-Zabala
MSc, Estudiantes, PhD y Participantes (voluntarios de los
proyectos)
Personal del Departamento de Ciencias del Deporte, Medway
(UoG)