Beach body' row misses the key points about protein and weight loss

First paragraph: Protein-based fitness products are now big business. Once aimed largely at athletes and hardcore gym-goers seeking to “bulk up”, protein shakes, powders and bars are now being consumed by “ordinary” people seeking to lose weight or tone their bodies. UK sales increased from £73m in 2007 to £170m in 2012 and are expected to reach £358m by 2017.https://theconversation.com/beach-body-row-misses-the-key-points-about-protein-and-weight-loss-4099

New insights into protein recommendations for promoting muscle hypertrophy

In this article, Lindsay Macnaughton and Dr Oliver Witard critique the latest information regarding athletespecific protein recommendations for promoting muscle hypertrophy

The interaction between nutrition and exercise for promoting health and performance (Editorial)

The theme of The Nutrition Society Spring Conference 2017 was on the interaction between nutrition and exercise for promoting healthy ageing, maintaining cognitive function and improving the metabolic health of the population. The importance of this theme is highlighted by the public health issues surrounding obesity, diabetes and the age-related loss of skeletal muscle mass (sarcopenia). The opening symposium provided a historical perspective of both invasive and non-invasive methodologies for measuring exercise energetics and energy balance. Data derived from these techniques underpin current understanding regarding the metabolic response to nutrition and exercise. Further symposia examined the importance of skeletal muscle for healthy ageing in older men and postmenopausal women. From a nutritional perspective, the potential for animal- v. plant-based protein sources to offset the age-related decline in muscle mass was discussed. The day concluded by discussing the link(s) between nutrition, exercise and brain function. Day 2 commenced with examples of applied equine research illustrating the link between nutrition/exercise and insulin resistance to those of a human model. The final symposium examined the combined role of nutrition and exercise in reducing risk of type 2 diabetes and dyslipidaemia. The overall conclusion from the meeting was that the interaction between diet and physical activity confers greater benefits to human health and performance than either component alone

Defining the anabolic window of opportunity. Is protein intake immediately post resistance exercise critically important for muscle growth?

The anabolic response of muscle to resistance exercise and protein feeding is influenced by multiple factors, including the timing of protein feeding. A common perception is that a 45-60 min post-exercise ‘anabolic window of opportunity' time frame exists, within which dietary protein must be consumed to achieve muscle anabolism (and ultimately muscle growth). In this review, we argue the importance of feeding protein immediately following exercise is not as critical as has been espoused. Indeed, muscle remains responsive to protein ingestion for at least 24 h post-exercise. On the other hand, given that feeding protein immediately post-exercise is unlikely to impair the muscle anabolic response, and could improve it, from a practical standpoint, we recommend athletes and exercisers consume some protein, as a meal or supplement, in the immediate period following resistance exercise

Gym workout advice: protein guidance looks wrong, our findings suggest

First paragraph: Visit a gym regularly and you’re bound to hear a conversation along the lines of: “I’ve just started my new whey protein shake. It says one scoop post-workout on the tub, but I take two just to make sure.” Access this article on The Conversation website: https://theconversation.com/gym-workout-advice-protein-guidance-looks-wrong-our-findings-suggest-6464

What’s the best source of protein for building muscle – meat or plants?

First paragraph: Do vegan bodybuilders have the edge? A recent study was reported as showing plant-based protein was more effective for building muscle than that from animals

Dietary Protein for Training Adaptation and Body Composition Manipulation in Track and Field Athletes

Track and field athletes engage in vigorous training that places stress on physiological systems requiring nutritional support for optimal recovery. Of paramount importance when optimising recovery nutrition are rehydration and refuelling which are covered in other papers in this volume. Here, we highlight the benefits for dietary protein intake over and above requirements set out in various countries at ~0.8-1.0 g/kg body mass (BM)/day for training adaptation, manipulating body composition, and optimising performance in track and field athletes. To facilitate the remodelling of protein-containing structures, which are turning over rapidly due to their training volumes, track and field athletes with the goal of weight maintenance or weight gain should aim for protein intakes of ~1.6 g/kg BM/day. Protein intakes at this level would not necessarily require an over-emphasis on protein-containing foods and, beyond convenience, does not suggest a need to use protein or amino acid-based supplements. This review also highlights that optimal protein intakes may exceed 1.6 g/kg BM/day for athletes who are restricting energy intake and attempting to minimise loss of lean body mass. We discuss the underpinning rationale for weight loss in track and field athletes, explaining changes in metabolic pathways that occur in response to energy restriction when manipulating protein intake and training. Finally, this review offers practical advice on protein intakes that warrant consideration in allowing an optimal adaptive response for track and field athletes seeking to train effectively and to lose fat mass while energy restricted with minimal (or no) loss of lean body mass

Long-chain n-3 fatty acids as an essential link between musculoskeletal and cardio-metabolic health in older adults

This narrative review aims to critically evaluate scientific evidence exploring the therapeutic role(s) of long-chain n-3 PUFA in the context of ageing, and specifically, sarcopenia. We highlight that beyond impairments in physical function and a lack of independence, the age-related decline in muscle mass has ramifications for cardio-metabolic health. Specifically, skeletal muscle is crucial in regulating blood glucose homeostasis (and by extension reducing type 2 diabetes mellitus risk) and providing gluconeogenic precursors that are critical for survival during muscle wasting conditions (i.e. AIDS). Recent interest in the potential anabolic action of n-3 PUFA is based on findings from experimental studies that measured acute changes in the stimulation of muscle protein synthesis (MPS) and/or chronic changes in muscle mass and strength in response to fish oil-derived n-3 PUFA supplementation. Key findings include a potentiated response of MPS to amino acid provision or resistance-based exercise with n-3 PUFA in healthy older adults that extrapolated to longer-term changes in muscle mass and strength. The key mechanism(s) underpinning this enhanced response of MPS remains to be fully elucidated, but is likely driven by the incorporation of exogenous n-3 PUFA into the muscle phospholipid membrane and subsequent up-regulation of cell signalling proteins known to control MPS. In conclusion, multiple lines of evidence suggest that dietary n-3 PUFA provide an essential link between musculoskeletal and cardio-metabolic health in older adults. Given that western diets are typically meagre in n-3 PUFA content, nutritional recommendations for maintaining muscle health with advancing age should place greater emphasis on dietary n-3 PUFA intake

Dietary protein recommendations to support healthy muscle ageing in the 21st Century and beyond:considerations and future directions

This review explores the evolution of dietary protein intake requirements and recommendations, with a focus on skeletal muscle remodeling to support healthy ageing based on presentations at the 2023 Nutrition Society summer conference. In this review, we describe the role of dietary protein for metabolic health and ageing muscle, explain the origins of protein and amino acid requirements, and discuss current recommendations for dietary protein intake, which currently sits at ∼0.8g·kg·-1day-1. We also critique existing (e.g., nitrogen balance) and contemporary (e.g., indicator amino acid oxidation) methods to determine protein/amino acid intake requirements and suggest that existing methods may underestimate requirements, with more contemporary assessments indicating protein recommendations may need to be increased to >1.0g·kg·-1day-1. One example of evolution in dietary protein guidance is the transition from protein requirements to recommendations. Hence, we discuss the refinement of protein/amino acid requirements for skeletal muscle maintenance with advanced age beyond simply the dose (e.g., source, type, quality, timing, pattern, nutrient co-ingestion) and explore the efficacy and sustainability of alternative protein sources beyond animal-based proteins to facilitate skeletal muscle remodeling in older age. We conclude that, whilst a growing body of research has demonstrated that animal-free protein sources can effectively stimulate support muscle remodeling in a manner that is comparable to animal-based proteins, food systems need to sustainably provide a diversity of both plant and animal source foods, not least for their protein content but other vital nutrients. Finally, we propose some priority research directions for the field of protein nutrition and healthy ageing

Assessment of Dietary Intake and Eating Attitudes in Recreational and Competitive Adolescent Rock Climbers: A Pilot Study

The dietary intake and eating attitudes of adolescent climbers has not previously been studied. To fill this knowledge gap, we administered three surveys to 22 rock climbers (13 males, 9 females, age 14.2 ± 1.9 years): climbing ability, three-day dietary recall, and Eating Attitude Test-26 (EAT-26). The majority (82%) of climbers did not meet their target energy intake (target = 2,471 ± 493 kcal·day−1; actual = 1,963 ± 581 kcal·day−1) (p = 0.003) and 86% of climbers consumed below their target carbohydrate intake (target = 283 ± 67 g·day−1; actual intake = 226 ± 72 g·day−1) (p = 0.009). Average dietary protein intake was 95 ± 51 g·day−1, with the majority of climbers meeting their target intake of 88 ± 21 g (p = 0.580). Seventy-three percent of climbers consumed below their target dietary fat intake (target = 90 ± 21 g·day−1; actual = 69 ± 20 g·day−1) (p = 0.001). Average EAT-26 scores were 5.3 ± 4.1, indicating minimal risk of disordered eating attitudes/behaviors. There were no significant differences in boulderers vs. top rope climbers for energy/macronutrient intake, BMI, and EAT-26 score. There were no associations between energy intake and EAT-26 score (R2 = 0.245, p = 0.271) or climbing ability and EAT-26 score (R2 = p = 0.217). These data suggest that, with the exception of dietary protein intake, adolescent climbers fail to meet target dietary intakes, and exhibit minimal risk of disordered eating