Proteinintag för idrottsmän vid viktnedgång

[King Grub]

A large body of evidence now shows that higher protein intakes (2-3 times the protein Recommended Dietary Allowance (RDA) of 0.8 g/kg/d) during periods of energy restriction can enhance fat-free mass (FFM) preservation, particularly when combined with exercise. The mechanisms underpinning the FFM-sparing effect of higher protein diets remain to be fully elucidated but may relate to the maintenance of the anabolic sensitivity of skeletal muscle to protein ingestion. From a practical point of view, athletes aiming to reduce fat mass and preserve FFM should be advised to consume protein intakes in the range of ∼1.8-2.7 g kg-1 d-1 (or ∼2.3-3.1 g kg-1 FFM) in combination with a moderate energy deficit (-500 kcal) and the performance of some form of resistance exercise. The target level of protein intake within this recommended range requires consideration of a number of case-specific factors including the athlete's body composition, habitual protein intake and broader nutrition goals. Athletes should focus on consuming high-quality protein sources, aiming to consume protein feedings evenly spaced throughout the day. Post-exercise consumption of 0.25-0.3 g protein meal-1 from protein sources with high leucine content and rapid digestion kinetics (i.e. whey protein) is recommended to optimise exercise-induced muscle protein synthesis. When protein is consumed as part of a mixed macronutrient meal and/or before bed slightly higher protein doses may be optimal.

Eur J Sport Sci. 2014 Jul 11:1-8. Considerations for protein intake in managing weight loss in athletes.

http://www.tandfonline.com/doi/full/10.1080/17461391.2014.936325

[EnergiÖverskott]

Detta var väl inte förvånande precis men, jag tycker att det är bra om idrottsrörelser/utövare rent generellt lägger lite mer fokus på protein än vad många tenderar att göra idag utanför byggning och fitness-världen.

Det jag är nyfiken på är hur de kommit fram till att det borde vara spritt "evenly through out the day". Om man äter två större mål med 125 gram protein/dag jämfört med 4 mindre med 75 gram lär väl inte ha någon större betydelse förutsatt att energi och näringsinnehåll samt träning är identisk? Det blev min tanke.

Fast iofs, 2 måltider/dag är ju utspritt under dagen så länge du inte äter dem under 2 timmar på kvällen så..

[King Grub]

3-6 mål är väl nuvarande standardrekommendationer. Även om större mängd protein inte stimulerar proteinsyntesen mer, minskar det muskelnedbrytningen under längre tid i stället.

Eating three to six meals per day with a meal containing 0.4-0.5 g/kg bodyweight of protein prior and subsequent to resistance training likely maximizes any theoretical benefits of nutrient timing and frequency.

The evidence collectively suggests that extreme lows or highs in meal frequency have the potential to threaten lean mass preservation and hunger control during bodybuilding contest preparation.


http://www.jissn.com/content/11/1/20

och

While our group has continually been tagged with the 20g/meal tag (which equates to ~0.25g/kg), you can certainly eat (and digest) a lot more protein. My point would be that your body can’t use the amino acids from protein when ingested beyond the immediate roles of those amino acids to build new proteins – in muscle and elsewhere – make neurotransmitters, or use the amino acids in intermediary metabolism.

After that the nitrogen (N) is fundamentally toxic in a mammalian system and you strip the amino acid off the nitrogen and eventually it ends up in urea and some ammonia. So beyond what your body can immediately (or within a few short hours) use metabolically, large ’doses’ of protein simply aren’t metabolically useful.

http://www.leanbodiesconsulting.com/articles/the-protein-interview-an-interview-with-dr-stuart-phillips/