New Aspects in Protein Intake Resistance in Training among Active People and Athletes

In the current lecture, recommendation for protein amount and timing for different goals in resistance training will be presented. For untrained individuals, consuming supplemental protein likely has no impact on lean mass and muscle strength during the initial weeks of resistance training. However, as the duration, frequency, and volume of resistance training increase, protein may promote muscle hypertrophy and strength.

Protein intake after resistance training: It is recommended to young adults consuming a moderate-protein diet on a daily basis (1.4 g/kg), to consume 20-25g of high-quality protein, providing 1.8 g (2.2-3) of leucine after exercise. Older adults engaged in resistance training and consuming a moderate-protein diet should consume 35-40g of high-quality, fast-digesting protein following resistance exercise. The timing of protein intake post exercise remains up to 2-3 hours.

Protein recommendations during weight reduction in athletes: In order to enhance fat-free mass (FFM) preservation, athletes are advised to consume protein intakes in the range of ∼1.8-2.7 g kg (-1) d(-1) (or ∼2.3-3.1 g kg(-1) FFM) in combination with a moderate energy deficit (-500 kcal) and some form of resistance exercise. Athletes should focus on consuming high-quality protein sources, aiming to consume protein feedings evenly spaced throughout the day. Post-exercise consumption of 0.25-0.3g protein per meal from protein sources with high leucine content and rapid digestion kinetics (i.e., whey protein or skimmed milk) is recommended to optimize exercise-induced muscle protein synthesis. When protein is consumed as part of a mixed macronutrient meal and/or before sleep, slightly higher protein doses may be preferable.