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ProteinforAthletes Quantity,Quality,andTiming ChristineRosenbloom,PhD,RD,CSSD P roteinisthefavoritenutrientofathletesbecauseofits abilitytostimulatemuscleproteinsynthesis.Whiletheexact amountofproteinformusclegrowthisnotcertainitis possiblethatamountsgreaterthantherecommendeddietary allowanceof0.8g/kgareneeded,althoughthejuryisstill out.Currentguidelinessuggest1.2to1.7g/kgastheamount ofproteinneededtoimproveaerobiccapacitythrough mitochondriasynthesisandbuildmusclemassandstrength. Thetimingofproteinintakeappearstobethemostimportant factorinachievingpositivetrainingadaptations.The periodimmediatelyafterexerciseiscurrentlyconsidered theidealtime.High-qualityproteinsourcesthatcontainallof theessentialaminoacidsappeartobethemostanabolic. Athleteswhoconsumehigh-proteindietsshouldalsoingest adequatefluidstohelppreventdehydrationandconsume adequatefruitsandvegetablestooffsetanyurinarycalcium lossesthatmayoccurwhenproteinintakesarehigh.Nutr Today.2009;44(5):204Œ210 P roteinhaslongbeenthefavoredmacronutrientfor athletes.Thelogicissimple:ifyouwantbigmuscles andmuscleismadeofprotein,theneatingmore proteinequalsmoremuscle.Thissimplerationaleismore fictionthanfact,butitisdifficulttoconvinceathletesthat proteinisnotthemostimportantnutrientforsports performance.Flipthroughthepagesofanyhealthand fitnessmagazine,anditiseasytoseewhyathletesworship atthealtarofprotein V menwithbulgingmuscleswho looklikecartoonheroesandwomenwithperfectlytoned bodieswithoutadropofcellulitesmilefromthemagazine pagesandclaimthatthelatestproteinpowder,shake,or supplementisallittakestoachievetheperfectbody. Thisreviewaddressesproteinquantity,quality,and timingofintake,aswellasthemythssurroundingthe dangersofexcessprotein,anddiscussestheinherent difficultyinassessinghowmuchproteinisneededtobuild muscleandfuelperformance. ProteinQuantity Skeletalmusclemakesup40%to45%ofbodyweightand isthelargeststoragesiteforaminoacids. 1 However, muscleismorethanjustprotein;italsocontainswater, fat,glycogen,andsomeminerals.Onepoundofmuscle contains70to105gofprotein,andtobuildapound ofmuscle,itisestimatedthat10to14gofadditional proteinisneededeachday, 2 althoughothersdisputethis claim.Inadditiontopossiblegrowthofmuscle,protein isahighlyversatilenutrientandisinvolvedinother functionsthatarecrucialtosportsperformance:cell regulation,musclerepair,immunefunction,neurological function,nutrienttransport,andstructuralsupport. Askasportsdietitianhowmuchproteinanathlete needs,andthelikelyanswerwillbe‚‚itdepends.™™Protein needsareaffectedbymanyfactors:age,sex,energy intake,carbohydrateintake,exercisetype,duration,and intensity,aswellastrainingphase(novicevstrained). Practitionersmostoftensuggestproteinintherangeof 1.2to1.4g/kgperdayforenduranceathletesand1.2 to1.7g/kgperdayforstrengthathletes. 3 However, mostathletesareverylikelytobeinvolvedinboth enduranceandstrengthactivities,soageneralrangeof 1.2to1.7g/kgperdayisfrequentlytheshorthand recommendationinpractice. Guidelinesforproteinquantitywerederivedfrom nitrogenbalancestudies.AsPhillipsandcolleagues 4 pointedoutina2007reviewofproteinrequirements inathletes,nitrogenbalancemaybeadequatefor establishingproteinneedstopreventdeficiency,butitis likelyinadequatetoquantifyoptimalintakesformuscle adaptationsneededbyenduranceorstrength-trained athletes.Aminoacidoxidation,anothertechniqueused inresearchtodetermineproteinneedsduringexercise,is alsonottheperfectmeasure. 5 204 NutritionToday, Volume44 Number5 September/October,2009 NutritionandPhysicalActivity 9 Copyright @ 200 Lippincott Williams & Wilkins. Unauthorized reproduction of this article is prohibited.
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