New Insights on the Use of Protein Supplements for Health and Sport

Dr. Fernando Naclerio PhD. Department of Life & Sports Science

f.j.naclerio@gre.ac.uk

Diet: “food that is customarily consumed” (Matarese, & Pories, 2014)

SUPPLEMENTATION Providing nutrients over and above their

habitual consumption

“Training Induced Suboptimal Nutrition (TISN)”

ISSNps (2017)

1.4 2 1.6 1.2

ACSMps (2016)

~3* 0.8

Protein Needs for Athletes (g.kg-1.d-1)

?

Hypo-energetic intake

Muscle mass Adaptation to training

1.8

To counteract training induced suboptimal nutrition

• Favour optimal training adaptations (volume, intensity, density frequency, duration)

For who?

• Optimise tissue remodelling (increase lean mass) to withstand the exercise related mechanical stress

• Support

• Metabolic demands • Whole body (plasma) proteins turnover • Immune function

Adapted from Phillips, BJN 2012

Why athletes need more proteins?

?

or

Pattern of Daily Protein ingestion

Protein per meal x meal frequency

7 11 15 18 19 - 20 22 23

Adapted from Phillips, 2014; Morton et al. 2015; ISSNps, 2017

≥0.25 g/kg per meal 0.4 g/kg 0.4 g/kg

5 x 0.25 = 1.25 2 x 0.4 = 0.8

= ~2 g/kg

Are protein supplements needed to optimise nutrition and training outcomes in athletes?

YES NO

Etc….

Vs.

Animals & plants proteins sources

High Quality is determined by - AAs composition - Bioavailability

- Digestibility (AAs kinetic)* - Chemical integrity - Free from nutrient interference

What makes a protein a better one?

Naclerio et al. non published data Department of Life and Sports Science U of Greenwich

AMINO ACID PROFILE FROM DIFFERENT SOURCES

0

5

10

15

20

25

30

0

10

20

30

40

50

60

70

80

90

100

Whey Isolate

(optipep)

Calcium

caseinate

Whole egg

powder

Bovine

colostrum

Hydrolised

100% All Beef

Hydrolised

HydroBEEF®

Hempt prot.

conc.

Pea Isolate Soy isolate Brown Rice

prot. conc.

g/1

00 g

BC

AA

& L

euci

ne

g/1

00 g

EA

A

EAA

Quality

Leucine

BCAA

-Leu

--Met & Cist

- Hist -Hist -Hist -Met & Cist -Met & Cist

-Trip

--Met & Cist

-Lys

What else makes a protein source a better food?

Whey Isolate (Isolac) vs Beef Hydrolysate (100% All-Beef)

-100

100

300

500

700

900

1,100

1,300

1,500

Calcium Sodium Potasium Magnesium Phosphorius

mg

/10

0g

pro

du

ct

0

5

10

15

20

25

Iron-hemo Zinc Selenium

mg

/10

0g

pro

du

ct

Effects of protein administration in athletes

Registered trials at ClinicalTrials.gov, U.S.

National Institutes of Health

Investigation 1 Identifier: NCT02425020

Investigation 2 Identifier: NCT02675348

Investigation 3 Identifier: NCT02954367

Randomised Controlled Trial Using Parallel groups

Supple

ments

TEST 1

PRE TEST 2 POST

F

RAN

8 weeks

8 weeks

Vs. Vs.

0.0

1.0

2.0

3.0

4.0

5.0

6.0

7.0

8.0

9.0

10.0

Beef Whey CHO

mm

Vastus M Thickness

(differences from baseline)

P=0.29 d=0.48

P=0.06 d=1.93

P=0.092 d=1.04

Naclerio et al Eur J Appl Physiol (2017) 117:267–277

Recreationally Trained Males & Females (n=27)

*

Beef + Orange Juice

Whey + Orange Juice

Malt+ Orange Juice

*p=0.025 for Beef from baseline (pre) to baseline post

Long-term changes in the concentration alpha-defensins HNP1-3 (n=27)

Naclerio et al Eur J Appl Physiol (2017) 117:267–277

0

0.5

1

1.5

2

2.5

3

3.5

4

Pre Workout 1 Pre Workout 24

Alp

ha

- d

efen

sin

s H

NP

1-3

(μ

g/

mL

)

Beef

Whey

CHO

* + Orange Juice

+ Orange Juice

+ Orange Juice

Resistance Trained Males (n=24)

Naclerio et al IJSNEM doi: 10.1123/ijsnem.2017-0003

-1.0

1.0

3.0

5.0

7.0

9.0

Beef Whey CHO

del

ta s

core

s (

%)

Fat-free mass (kg)

P=0.028

d=1.83

P= 1.00 d=0.02

* *

P=0.034

d=1.97

Beef + Orange Juice

Whey + Orange Juice

Malt+ Orange Juice

Key points

Supplementation with a carbohydrate-protein (beef) post workout beverage may optimise resistance training outcomes and long-term immune related adaptations in resistance trained athletes.

Naclerio et al JACN doi: 10.1080/07315724.2017.1335248

Master Trained Triathletes (n=24)

*p<0.05

-20

-15

-10

-5

0

5

10

15

20

Beef Whey CHO

del

ta s

core

s (

%)

* *

d= 1.2 d= -1.5 d= -1.69

Muscle Thickness (mm)

Beef + Water Whey water Malt+ water

Changes in serum ferritin concentration (ng/mL) pre and post a 10-week nutritional intervention in

male masters (40 to 60 Yr) triathletes (n=24)

-100

-80

-60

-40

-20

0

20

40

60

80

100

Beef Whey CHO

del

ta s

core

s (

%)

P=0.0012 d=2.6

P=0.38 d=0.70

P=0.43 d=-062

Naclerio et al JACN doi: 10.1080/07315724.2017.1335248

Beef + Water Whey water Malt+ water

Ingesting a post-workout hydrolysed beef protein beverage can be effective in preserving thigh muscle mass and in improving iron status in male master-age triathletes.

Key point

Blend Proteins

Whey

Caseine Calostrum

Soy

Beef

Pea

hempt

Males runner post workout beverage (n=27)

Abstract ECSS, 2017 Moreno et al and manuscript in progress

LEAN MASS

*p=<0.05 d>0.8

8

8.5

9

9.5

10

10.5

11

11.5

12

PROT CHO PROT CHO

Le -leg-LEAN Right-leg-LEAN

Lean

Mass(kg)

pre

Post-10-wk

0

2

4

6

8

10

12

PROT CHO PROT CHO

Le -leg-LEAN Right-leg-LEAN

pre

Post-10-wk

* tP=0.065 d=0.56

vs. + Orange Juice + Orange Juice

Abstract ECSS, 2017 Moreno et al and manuscript in progress

Trunk FAT MASS

0.0

1.0

2.0

3.0

4.0

5.0

6.0

7.0

8.0

9.0

10.0

Kg

Total Trunk FAT Pre

Post

0.0

0.1

0.2

0.3

0.4

0.5

PROT CHO

Kg

Viceral FAT Pre

Post

*

*

*p=<0.05 d>0.8

Males runner post workout beverage (n=27)

vs. + +

Key point

Ingesting a post-workout blend (beef + whey + CHO) promotes lean mass accretion and reduces trunk fat in young endurance cross country runners.

Effects of Multi-ingredients on Recovery from Resistance Training

Vs.

59g

CHO 37g

PROT Whey Beef

16g 8.6 7.4

FAT 0.8g

GLUT 2.8g

FAM Pre T Rest W1

W2

W3+T1

T2 T3

Washout

W1

W2

W3+T1

T2 T3

Rest Training + post-workout Supp. n= 6 (REC) n=6 (CHO)

Rest Training + post-workout Supp. n= 6 (REC) n=6 (CHO)

Week 1 Week 2 Week 3 Week 4 & 5 Week 6

Effects a Multi-ingredient on Recovery from Resistance Training

0.00

0.05

0.10

0.15

0.20

0.25

0.30

0.35

0.40

0.45

0.50

Pre tranining Post workout 24 h post workout48 h post workout

Hei

gh

t (m

)

RECOV

CHO

100

120

140

160

180

200

220

240

260

280

300

Pre tranining Post workout 24 h post workout 48 h post workout

Pea

k t

orq

ue

(60

deg

ree/

sec)

RECOV

CHO

*

* p<0.05 to baseline and between groups

Vertical Jump

Isokinetic Strength

Effects a Multi-ingredient on Recovery from Resistance Training

0

1

2

3

4

5

6

7

24 hr post workout 48 post workout

VA

S s

core

RECOV

CHO

* p< 0.05; **p<0.01

**

**

0.00

2.00

4.00

6.00

8.00

10.00

12.00

Post workout 1 Post Workout 2 Post workout 3

RECOV

CHO

*

Global RPE (15 min post-s)

DOMS

Key point

Post workout multi-ingredients would improve recovery and the perception of effort after resistance training.

Conclusion

The ingestion of protein-based supplements is a valid nutritional strategy for favouring optimal nutrition in athletes

Dr. Fernando Naclerio

Programme Leader MSc Strength & Conditioning

f.j.naclerio@gre.ac.uk Fernando.naclerio.5 @FNaclerio http://www.fernandonaclerio.com

Thank you very much for your attention!