Whey Protein and Sports Nutrition

Best Whey Protein

SPECIALTY SUITED PROTEINS FOR SPORT PRODUCTS

PROTEIN POWER AND SPORTS CONNECTION

WHEY ENERGY AND SPORT

SPECIAL PROTEIN REQUIREMENTS AND SPORTS

To maintain fitness and overall health, the U.S. Recommended Daily Allowance (RDA) for protein is 0.8 gram per kg body weight. However, an individual’s protein requirements also depend on lifestyle, physical condition, overall health, age, gender, carbohydrate status, previous level of protein intake, training level, and type, duration and intensity of exercise.

In general, the RDA is sufficient for a sedentary lifestyle, but exercise increases the need for protein. The American Diet Association (ADA) and other nutritionists associations have reported that1.5g protein per kg body weight, which is considered an adequate amount for athletes, is required for maximum protein deposition (97 to105g of protein per day for a 70kg individual). These protein intakes are recommended for keeping the body in nitrogen balance, or to give a positive balance with increased muscle mass for certain athletes or other individuals requiring more muscle mass.

Nutritional considerations of strength / power athletes participating in bodybuilding , weightlifting , wrestling , and self-defense are different than other sport groups. Nitrogen balance studies indicate levels of protein up to 2.0g per kg body weight per day may be required for endurance and strength/power athletes to remain in positive balance. Body builders are known to take in large quantities of whey proteins .

Some consume higher than 2.0g protein per kg of body weight. They recognize that increasing lean muscle mass requires additional protein intake and demanding bouts of exercise.

It does not take much extra protein to supply amino acids for enlarging muscles. However, no protein is100% utilized. The loss of efficiency in high-quality protein utilization is about 30%, and in poorer-quality protein, it is about 60%. Ingestion of very high amounts of protein increases metabolic stress to organs. It is clearly much more desirable to eat proteins with the best biological value, such as whey proteins .

Benefits of Whey Proteins in Sports Nutrition

WHEY PROTEINS DELIVER SUPERIOR VALUE

Proteins are all good, but some are better than others. The ideal sports protein should meet these criteria:
• A good balance of essential and nonessential amino acids
• An abundant supply of BCAAs
• Low in fat, and cholesterol
A PDCAAS measures protein quality based on the amino acid requirements of humans. Criteria needed for PCAAS are approximate nitrogen composition, essential amino acid profile, and true digestibility. According to this method, the PDCAAS of an ideal protein that meets all the essential amino acid requirements of the human body has a value of1.00. Whey proteins have a PDCCAS of1.14, a score that exceeds the 1.00 for soy protein.

PDCAAS of Key Proteins
Protein Source PDCAAS
Whey protein 1.14
Casein 1.00
Milk protein isolate 1.00
Soy protein isolate 1.00
Egg white powder 1.00
Ground beef 1.00
Canned lentils 0.52
Peanut meal 0.52
Wheat gluten 0.25

Whey has an excess of essential amino acids, according to a key U.S. whey protein supplier. Essential amino acids make up over 60% of whey’s total protein content. As a result, there are no limiting essential amino acids in whey proteins , as is the case with some vegetable proteins, to detract from protein quality.

Nutritive Value of Key Proteins

Whey protein isolates (WPIs) provide the excellent balance needed for a sports nutrition product. WPIs are extremely low in lactose, less than1%. In addition, their bland flavour allows their formulation with products not normally associated with dairy products, like a fruit-bar or fruit-juice application.

In sports drinks and bars WPIs are used:
• To provide quick energy
• To increase muscle weight ‘gain’
• To repair muscle tissue

WHEY PROTEINS : A RICH SOURCE OF BRANCHED CHAIN AMINO ACIDS

Whey proteins contain a high level of BCAAs (~26%) that are taken up directly by skeletal muscles during extensive exercise, rather than first being metabolized through the liver like other amino acids. Since the body’s demand for these amino acids increases during exercise, athletes who want to preserve muscle mass may benefit by increasing their consumption.

Whey has10g leucine, 6.5g isoleucine and 5.5g valine per100g of protein. There are some variations in amino acid composition depending on the origin and the processing of the protein. Different processes produce whey proteins with different BCAA contents. For example, an ion exchange process and microfiltration produce a profile with more lactoglobulin richer in BCAAs. In the US, dairy companies produce whey proteins with enhanced levels of BCAAs specifically tailored for sports beverages and sports bar applications.

BCAA Content of Key Proteins

BCAAs Aid Recovery

BCAAs Delay Fatigue

Marathoners talk of ‘hitting the wall’ and cyclists speak of ‘bonking.’ Both groups experience fatigue in intense events lasting longer than an hour. It has been proposed that ingestion of BCAAs might delay fatigue during prolonged aerobic exercise by delaying central fatigue. Central fatigue hypothesis suggests increased concentrations of brain Serotonin 5-HT can impair central nervous system function during exercise. Increased brain 5-HT can occur because of increased levels of the amino acid precursor tryptophan. Transportation of free tryptophan (f-TRP) across the blood barrier is shared with the BCAA. Thus, brain 5-HT concentration increases as the ratio of plasma f-TRP/BCAA ratio increases.

It is proposed that decreasing the f-TRP/BCAA ratio can reduce central fatigue. One way to change this ratio is to increase the amount of BCAAs in the blood. In theory, the greater the circulating levels of BCAAs, the smaller the amount of tryptophan to cross the blood-brain barrier. Several field studies using BCAA supplementation with runners, soccer players, and cross-country skiers have shown beneficial effects on performance.

WHEY PROTEINS MUSCLE GROWTH AND FATIGUE PREVENTION

Whey proteins are rich in arginine and lysine. Arginine and lysine are among the amino acids thought to possibly stimulate growth hormone, a potentially beneficial response for bodybuilders. Proteins may stimulate release of growth hormone, which is an anabolic hormone or stimulator of muscle growth. Since the use of anabolic drugs was banned from competition, strength/power athletes have sought legal, natural substances to help build bigger muscles. Whey proteins offer natural alternatives to anabolic-androgenic steroids for bodybuilders.

Whey contains glutamine, a conditionally essential amino acid. Glutamine has been studied for its role in preventing fatigue and over-training in athletes. It is conditionally essential because in certain situations, it may be needed in the diet. It acts as a fuel for dividing cells. It makes up 60% of the amino acid pool in skeletal muscle, so athletes are cautious not to allow any shortag in the belief its absence would reduce muscle growth and increase muscle breakdown. Glutamine plays an important role in binding ammonia, which is a molecule produced by muscles in exhaustive conditions. Supplementing with whey proteins may increase the need to have more glutamine in the formula since nitrogen from BCAA’s may be incorporated into ammonia. While under stress, the body’s glutamine requirements can increase considerably. Adding glutamine provides opportunities for whey product line extensions. Glutamine can also be used in sports drinks, bars and instant drink mixes. Formulators may enhance their formulas by adding glutamine into products.

Lactoferrin and Sport

Lactoferrin occurs naturally in whey and is an iron binding protein of the transferrin family. Transferrins are necessary to bind iron in blood to the cells, particularly the production of energy and the regulation of red cells and hemoglobin. The iron status of athletes is important. Most sports draw on the aerobic pathway, which requires oxygen. The transportation and diffusibility of oxygen are limiting factors in aerobic performance. Iron is an important element in cell metabolism and in the transportation of oxygen. It constitutes the acceptor at the core of hemoglobin. A deficiency of iron can impair red cell production by bone marrow. Under these circumstances, a shortage of iron can impair the aerobic performance of athletes. Athletes who take iron supplements by direct injection to boost oxygenation can risk having hemosiderosis, an iron related sickness. Also, taking oral iron supplements often leads to adverse intestinal problems. Lactoferrin can be added to the sports formula as an iron supplement to boost the oxygenation without side effects.

Lactoferrin works as an antioxidant by binding iron and preventing it from participating in free radical formation. Free radicals are increasingly identified as the cause of muscle injuries in athletes, which reduces performance. Lactoferrin plays a significant physiological role in combating free radicals.

Lactoferrin also plays a role in the cellular defense system, most likely by regulating the macrophage activity and stimulating the proliferation of lymphocytes. The immuno-modulatory potential of lactoferrin may be useful for athletes subject to critical stress during periods of intense training.

Glycomacropeptides and Sport