Effects of Dietary Protein on Body Composition in Exercising Individuals

Protein is an important component of a healthy diet and appears to be integral to enhancing training adaptations in exercising individuals. The purpose of this narrative review is to provide an evidence-based assessment of the current literature examining increases in dietary protein intake above the recommended dietary allowance (RDA: 0.8 g/kg/d) in conjunction with chronic exercise on body composition (i.e., muscle, fat and bone). We also highlight acute and chronic pre-sleep protein studies as well as the influence of exercise timing on body composition. Overall, a high-protein diet appears to increase muscle accretion and fat loss and may have beneficial effects on bone when combined with exercise. Pre-sleep protein is a viable strategy to help achieve total daily protein goals. Importantly, there appears to be no deleterious effects from a high-protein diet on muscle, fat or bone in exercising individuals

Pre-sleep protein supplementation after an acute bout of evening resistance exercise does not improve next day performance or recovery in resistance trained men

BACKGROUND: To evaluate the effect of pre-sleep protein supplementation after an acute bout of evening resistance training on next day performance and recovery the following day in physically active men. METHODS: Eighteen resistance trained men performed a single bout of resistance exercise then received either a pre-sleep protein (PRO) supplement containing 40 g of casein protein (PRO; n = 10; mean ± SD; age = 24 ± 4 yrs; height = 1.81 ± 0.08 m; weight = 84.9 ± 9.5 kg) or a non-caloric, flavor matched placebo (PLA; n = 8; age = 28 ± 10 yrs; height = 1.81 ± 0.07 m; weight = 86.7 ± 11.0 kg) 30 min before sleep (1 h after a standard recovery drink). Blood samples were obtained pre-exercise and the following morning (+12-h) to measure creatine kinase and C-reactive protein. Visual analog scales were utilized to assess perceived pain, hunger, and recovery. One-repetition maximum (1RM) tests for barbell bench press and squat were performed pre-exercise and the following morning (+12-h). Statistical analysis was performed using SPSS (V.23) and p ≤ 0.05 was considered statistically significant. RESULTS: There were no significant differences between the groups in next morning performance or muscle damage biomarkers. However, pre-sleep PRO resulted in a lower perception of hunger that approached significance the following morning when compared to PLA (PRO:43.6 ± 31.2, PLA: 69.4 ± 2.22; 95% C.I. = −53.6, 2.0; p = 0.07; d = 0.95). CONCLUSIONS: Following an evening bout of exercise, pre-sleep PRO did not further improve next morning muscle damage biomarkers or maximal strength performance in resistance trained men compared to a non-caloric PLA. However, there may be implications for lower perceived hunger the next morning with pre-sleep PRO consumption compared to PLA

Low Energy Availability Prevalence, Sleep Quality, and Dietary Habits in Female ROTC Cadets

BACKGROUND: Energy availability is defined as the difference between energy intake (EI) and exercise energy expenditure (EEE) divided by fat free mass (FFM). Low energy availability (LEA) is a state in which energy intake is insufficient to support all physiological functions and is defined as an energy availability (EA) of \u3c 30 kcal/kg FFM. LEA may be intentional due to body recomposition or social pressure to maintain a certain body image but may also be unintentional due to increased training demands. LEA may lead to hormone dysfunction, sleep disturbance, altered metabolic responses, and other maladaptations on health and performance. Previous studies have reported high prevalence of LEA in both male and female athletes, with a higher prevalence in females. Prevalence of LEA has also been reported in male Reserve Officers’ Training Corps (ROTC) cadets; however, this has not been evaluated in female ROTC cadets in the United States. Therefore, the purpose of the present study is to assess the prevalence of LEA in female ROTC cadets and to assess sleep quality. Additionally, we aim to compare their nutritional practices to the Military Dietary Reference Intakes (MDRIs) and examine resting metabolic rate (RMR) suppression. METHODS: Seventeen female ROTC cadets will be recruited. Following an overnight fast, height, weight, body composition, and RMR will be measured. Participants will then complete the Low Energy Availability in Females Questionnaire (LEAF-Q) to assess LEA symptoms, as well as the Athlete Sleep Behavior Questionnaire (ASBQ) and Pittsburgh Sleep Quality Index (PSQI) to assess sleep. Participants will be fitted for both a hip and wrist worn physical activity monitor to assess energy expenditure and sleep parameters, respectively, for 7 continuous days. During this time, daily EI will be assessed using the Automated Self-Administered 24-hour Dietary Assessment Tool. Following data collection, food and activity records will be reviewed for completion. T-tests will be used to assess sleep, nutrition, and body composition differences between participants with and without LEA. Pearson correlations will be used to compare EA with sleep and body composition. EXPECTED RESULTS: It is hypothesized that LEA, sleep disturbance, and RMR suppression will be highly prevalent in female ROTC cadets. Additionally, it is hypothesized that the MDRIs will not be met by most individuals

The effects of a caffeine-like supplement, TeaCrine®, on muscular strength, endurance and power performance in resistance-trained men

Background TeaCrine® is the synthetic version to naturally occurring theacrine (1, 3, 7, 9-tetramethyluric acid) found in the leaves of Camellia kucha tea plants. A few studies have examined the effects of TeaCrine® on cognitive perception, but no research exists examining its effects on resistance exercise performance. The purpose of this study was to determine the efficacy of TeaCrine®, a caffeine-like compound, on maximal muscular strength, endurance, and power performance in resistance-trained men. Methods Twelve resistance-trained men participated in a randomized, double-blind, cross-over designed study. Each participant performed one-repetition maximum (1RM) bench press, 1RM squat, bench press repetitions to failure (RTF) at 70% 1RM, squat RTF at 70% 1RM, and 2-km rowing time trial 90 min after consumption of: (1) Caffeine 300 mg (CAFF300); (2) TeaCrine® 300 mg (TEA300); (3) TeaCrine® + Caffeine (COMBO; 150 mg/150 mg); (4) Placebo 300 mg (PLA). Power and velocity were measured using a TENDO Power Analyzer. Visual analogue scales for energy, focus, motivation to exercise, and fatigue were administered at baseline and 90 min post-treatment ingestion (pre-workout). Rating of perceived exertion was assessed after bench press RTF and squat RTF. Results There were no differences between groups for 1RM, RTF, and power in the bench press and squat exercises. Only CAFF300 resulted in significant increases in perceived energy and motivation to exercise vs. TEA300 and PLA (Energy: + 9.8%, 95% confidence interval [3.3–16.4%], p  0.05). Conclusion Neither TEA300, CAFF300, COMBO, or PLA (when consumed 90 min pre-exercise) improved muscular strength, power, or endurance performance in resistance-trained men. Only CAFF300 improved measures of focus, energy, and motivation to exercise

Effects of Pre-Sleep Whey vs. Plant-Based Protein Consumption on Muscle Recovery Following Damaging Morning Exercise

Pre-sleep whey protein intake has been shown to improve overnight muscle protein synthesis, muscle size and strength, and muscle recovery. Despite a growing interest in alternative protein sources, such as plant-based protein, there is no evidence regarding the efficacy of plant-based proteins consumed pre-sleep. Therefore, we aimed to compare whey vs. plant-based pre-sleep protein dietary supplementation on muscle recovery in middle-aged men. Twenty-seven recreationally active, middle-aged men performed 5 sets of 15 repetitions of maximal eccentric voluntary contractions (ECC) for the knee extensors (ext) and flexors (flex), respectively, in the morning. Participants consumed 40 g of either whey hydrolysate (WH, n = 9), whey isolate (WI, n = 6), rice and pea combination (RP, n = 6), or placebo (PL, n = 6) 30 min pre-sleep on the day of ECC and the following two nights. Catered meals (15% PRO, 55% CHO, 30% Fat) were provided to participants for 5 days to standardize nutrition. Plasma creatine kinase (CK), interleukin-6 (IL-6), and interleukin-10 (IL-10) were measured at pre, immediately post (+0), +4, +6, +24, +48, and +72 h post-ECC. Isometric (ISOM) and isokinetic (ISOK) maximal voluntary contraction force were measured at pre, immediately post (+0), +24, +48, and +72 h post-ECC. Muscle soreness, thigh circumference, and HOMA-IR were measured at pre, +24, +48, and +72 h post-ECC. CK was increased at +4 h post-ECC, remained elevated at all time points compared to baseline (p < 0.001), and was significantly greater at +72 h compared to all other time points (p < 0.001). IL-6 was increased at +6 h (p = 0.002) with no other time differing from baseline. ISOMext was reduced after ECC (p = 0.001) and remained reduced until returning to baseline at +72 h. ISOMflex, ISOKext, and ISOKflex were reduced after ECC and remained reduced at +72 h (p < 0.001). Muscle soreness increased post-ECC (p < 0.001) and did not return to baseline. Thigh circumference (p = 0.456) and HOMA-IR (p = 0.396) did not change post-ECC. There were no significant differences between groups for any outcome measure. These data suggest that middle-aged men consuming 1.08 ± 0.02 g/kg/day PRO did not recover from damaging eccentric exercise at +72 h and that pre-sleep protein ingestion, regardless of protein source, did not aid in muscle recovery when damaging eccentric exercise was performed in the morning

Discovery of a big void in Khufu’s Pyramid by observation of cosmic-ray muons

International audienceThe Great Pyramid or Khufu’s Pyramid was built on the Giza Plateau (Egypt) during the IVth dynasty by the pharaoh Khufu (Cheops), who reigned from 2509 to 2483 BC$^1$ . Despite being one of the oldest and largest monuments on Earth, there is no consensus about how it was built. To better understand its internal structure, we imaged the pyramid using muons, which are by-products of cosmic rays that are only partially absorbed by stone. The resulting cosmic-ray muon radiography allows us to visualize the known and potentially unknown voids in the pyramid in a non-invasive way. Here we report the discovery of a large void (with a cross section similar to the Grand Gallery and a length of 30m minimum) above the Grand Gallery, which constitutes the first major inner structure found in the Great Pyramid since the 19$^{th}$ century. This void, named ScanPyramids Big Void, was first observed with nuclear emulsion films installed in the Queen’s chamber (Nagoya University), then confirmed with scintillator hodoscopes set up in the same chamber (KEK) and re-confirmed with gas detectors12 outside of the pyramid (CEA)This large void has therefore been detected with a high confidence by three different muon detection technologies andthree independent analyses. These results constitute a breakthrough for the understanding of Khufu’s Pyramid and its internal structure. While there is currently no information about the role of this void, these findings show how modern particle physics can shed new light on the world’s archaeological heritag