sports nutrition brand 7 little words
Sports nutrition brand 7 little words
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Goodson is a registered dietitian and consultant in the Dallas-Fort Worth area with an emphasis in overall health, wellness and sports nutrition. She has worked with the Dallas Cowboys, the Texas Rangers, TCU Athletics, FC Dallas Soccer, and many PGA Tour players. Goodson is the owner of RD Career Jumpstart, a business to help dietetic students and registered dietitians reach their dream career.
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International society for sports nutrition
Cermak NM, Res PT, De Groot LC, Saris WH, Van Loon LJ. Protein supplementation augments the adaptive response of skeletal muscle to resistance-type exercise training: a meta-analysis. Am J Clin Nutr. 2012;96:1454–64.
Snijders T, Res PT, Smeets JS, Van Vliet S, Van Kranenburg J, Maase K, et al. Protein ingestion before sleep increases muscle mass and strength gains during prolonged resistance-type exercise training in healthy young men. J Nutr. 2015;145:1178–84.
The majority of available science has explored the efficacy of ingesting single protein sources, but evidence continues to mount that combining protein sources may afford additional benefits . For example, a 10-week resistance training study by Kerksick and colleagues demonstrated that a combination of whey (40 g) and casein (8 g) yielded the greatest increase in fat-free mass (determined by DEXA) when compared to both a combination of 40 g of whey, 5 g of glutamine, and 3 g of BCAAs and a placebo consisting of 48 g of a maltodextrin carbohydrate. Later, Kerksick et al. demonstrated various combinations of whey, casein, and colostrum proteins with and without creatine can also yield positive improvements in strength and body composition over a 12-week resistance training and supplementation regimen. Similarly, Hartman and investigators had 56 healthy young men train for 12 weeks while either ingesting isocaloric and isonitrogenous doses of fat-free milk (a blend of whey and casein), soy protein or a carbohydrate placebo and concluded that fat-free milk stimulated the greatest increases in Type I and II muscle fiber area as well as fat-free mass; however, strength outcomes were not affected. Moreover, Wilkinson and colleagues demonstrated that ingestion of fat-free milk (vs. soy or carbohydrate) led to a greater area under the curve for net balance of protein and that the fractional synthesis rate of muscle protein was greatest after milk ingestion. In 2013, Reidy et al. indicated that a mixture of whey and soy protein over a four-hour measurement window similarly increased MPS rates during the early (0–2 h) time-period versus whey protein, but only the protein blend was able to stimulate significantly increased MPS rates during the later (2–4 h) measurement window. However, when the entire four-hour measurement period was considered, no difference in MPS rates were found. A follow-up publication from the same clinical trial also reported that ingestion of the protein blend resulted in a positive and prolonged amino acid balance when compared to ingestion of whey protein alone, while post-exercise rates of myofibrillar protein synthesis were similar between the two conditions . Reidy et al. reported that in 68 healthy young men who were participating in a supervised resistance-training program over 12 weeks, there were increases in whole body lean mass with either whey protein or a whey protein and soy protein blend compared to a maltodextrin placebo. No differences were found between whey and the whey and soy blend.
For example, Moore found that muscle and albumin protein synthesis was optimized at approximately 20 g of egg protein at rest. Witard et al. provided incremental doses of whey protein (0, 10, 20 and 40 g) in conjunction with an acute bout of resistance exercise and concluded that a minimum protein dose of 20 g optimally promoted MPS rates. Finally, Yang and colleagues had 37 elderly men (average age of 71 years) consume incremental doses of whey protein isolate (0, 10, 20 and 40 g/dose) in combination with a single bout of lower body resistance exercise and concluded that a 40 g dose of whey protein isolate is needed in this population to maximize rates of MPS. Furthermore, while results from these studies offer indications of what optimal absolute dosing amounts may be, Phillips concluded that a relative dose of 0.25 g of protein per kg of body weight per dose might operate as an optimal supply of high-quality protein. Once a total daily target protein intake has been achieved, the frequency and pattern with which optimal doses are ingested may serve as a key determinant of overall changes in protein synthetic rates.
It is widely reported that protein consumption directly after resistance exercise is an effective way to acutely promote a positive muscle protein balance , which if repeated over time should translate into a net gain or hypertrophy of muscle . Pennings and colleagues reported an increase in both the delivery and incorporation of dietary proteins into the skeletal muscle of young and older adults when protein was ingested shortly after completion of exercise. These findings and others add to the theoretical basis for consumption of post-protein sooner rather than later after exercise, since post workout MPS rates peak within three hours and remain elevated for an additional 24–72 h . This extended time frame also provides a rationale for both immediate and sustained (i.e., every 3–4 h) feedings to optimize impact. These temporal considerations would also capture the peak elevation in signalling proteins shown to be pivotal for increasing the initiation of translation of muscle proteins, which for the most part appears to peak between 30 and 60 min after exercise . Finally, while some investigations have shown that a rapid increase in amino acids (aminoacidemia) from a protein dose immediately after or surrounding exercise stimulates increased adaptations to resistance training , others examining competitive strength/power athletes reported no advantage from pre/post supplement feedings compared to similar feedings in morning and evening hours . However, these differences may be related to the type of protein used between the studies. The studies showing positive effects of protein timing used milk proteins, whereas the latter study used a collagen based protein supplement.