Journal of the International Society of Sports
Transcript
Journal of the International Society of Sports
Journal of the International Society of Sports Nutrition This Provisional PDF corresponds to the article as it appeared upon acceptance. Copyedited and fully formatted PDF and full text (HTML) versions will be made available soon. International Society of Sports Nutrition Position Stand: Protein and Exercise. Journal of the International Society of Sports Nutrition 2007, 4:8 doi:10.1186/1550-2783-4-8 Bill Campbell ([email protected]) Richard B. Kreider ([email protected]) Tim Ziegenfuss ([email protected]) Paul La Bounty ([email protected]) Mike Roberts ([email protected]) Darren Burke ([email protected]) Jamie Landis ([email protected]) Hector Lopez ([email protected]) Jose Antonio ([email protected]) ISSN Article type 1550-2783 Commentary Submission date 31 August 2007 Acceptance date 26 September 2007 Publication date 26 September 2007 Article URL http://www.jissn.com/content/4/1/8 This peer-reviewed article was published immediately upon acceptance. It can be downloaded, printed and distributed freely for any purposes (see copyright notice below). Articles in JISSN are listed in PubMed and archived at PubMed Central. For information about publishing your research in JISSN or any BioMed Central journal, go to http://www.jissn.com/info/instructions/ For information about other BioMed Central publications go to http://www.biomedcentral.com/ © 2007 Campbell et al., licensee BioMed Central Ltd. This is an open access article distributed under the terms of the Creative Commons Attribution License (http://creativecommons.org/licenses/by/2.0), which permits unrestricted use, distribution, and reproduction in any medium, provided the original work is properly cited. InternationalS ocietyof S ports Nutritionp ositions tand:p roteina nde xercise BillC ampbell1,R ichardB .K reider2*,T imZ iegenfuss3,P aulL aB ounty4, MikeR oberts5, DarrenB urke6,J amie Landis7,H ector Lopez8,a ndJ ose Antonio9. 1. 2. 3. 4. 5. 6. 7. 8. 9. Exercisea ndP erformanceN utrition Laboratory, Dept.of P hysicalE ducationa nd ExerciseS cience,U niversityo fS outhF lorida,42 02E .F owler Avenue,P ED214, Tampa,F L33620, USA. Exercisea ndS portN utrition Laboratory,D ept.of Health,H umanP erformance,a nd Recreation,B aylor University, OneB earP lace97313, Waco,T X76798 -7313, USA. OhioR esearchG roupof ExerciseS cience &S portsN utrition,W adsworth Medical Center,323H ighS t,S TE103A ,W adsworth,O H44281,U SA. Exercisea ndS portN utrition Laboratory,D ept.of Health,H umanP erformance,a nd Recreation,B aylor University, OneB earP lace97313, Waco,T X76798 -7313, USA. AppliedB iochemistrya ndM olecularP hysiology Laboratory,D epartmentof H ealth andE xerciseS cience,U niversityof Oklahoma,14 01A spA venue,N orman,O K 73019,U SA. ExerciseS cience Laboratory, Dept.of H uman Kinetics,S t.F rancisX avier University,P .O. Box5000A ntigonish,N ovaS cotia,B 2G2W 5,C anada. Departmentof Biology, LakelandC ommunityC ollege,7700C locktower Drive, Kirtland,O hio44094- 5198,U SA. Northwestern University FeinbergS choolof M edicine,D epartmentof P hysical Medicinea ndR ehabilitation,R ehabilitation Instituteof C hicago,345E ast Superior Street,C hicago, IL6061 1,U SA. Departmentof E xercise Sciencea nd HealthP romotion,F loridaA tlanticU niversity, 2912C ollegeA venue,D avie,F L33314, USA. [email protected] [email protected].* C orrespondingA uthor [email protected] [email protected] [email protected] [email protected] [email protected] [email protected] [email protected] Abstract PositionS tatement:T hef ollowings evenpoi ntsr elatedt ot hei ntakeof pr oteinf orhe althy, exercisingi ndividualsc onstitutet hepos itions tandof t heS ociety. Theyha vebe en approved byt heR esearchC ommitteeof t heS ociety.1 )V astr esearchs upportst hec ontentiont hat individualse ngagedi nr egular exerciset rainingr equirem oredi etarypr oteint hans edentary individuals.2) P roteini ntakesof 1.4 – 2.0 g/kg/day forph ysicallya ctivei ndividualsi snot onlys afe,but m ayi mprovet het raininga daptationst oe xerciset raining.3 ) Whenpa rtof a balanced,nut rient-dense diet,pr oteini ntakesa tt hisl evela renot d etrimentalt oki dney functionor bone m etabolismi nhe althy,a ctivep ersons.4) W hilei ti spos siblef orph ysically activei ndividualst oobt aint heirda ilypr oteinr equirementst hrough ava ried,r egulardi et, supplementalpr oteini nva riousf ormsa rea p racticalw ayof e nsuringa dequatea ndqua lity proteini ntakef or athletes.5) D ifferentt ypesa nd qualityof pr oteinc an affecta minoa cid bioavailabilityf ollowing proteins upplementation.T hes uperiorityof one p roteint ypeov er anotheri nt ermsof opt imizingr ecoverya nd/ort raininga daptationsr emainst obe convincinglyd emonstrated.6) A ppropriatelyt imedpr oteini ntakei sa ni mportant componentof a nove rall exerciset rainingpr ogram,e ssentialf orpr operr ecovery,i mmune function,a ndt he growth andm aintenanceof l ean bodym ass.7) Under certain circumstances,s pecific aminoa cids upplements,s ucha sbr anched-chaina minoa cids (BCAA’s),m ayi mprove exercisepe rformancea ndr ecoveryf rom exercise. 2 Proteini ntaker ecommendations Controversyh ase xistedove rt hes afetya nde ffectivenessof pr oteini ntake abovet hat currentlyr ecommended. C urrently,t heR DAf or proteini nhe althy adultsi s0.8g /kgbod y weightp erda y[ 1].T hepur poseof t hisr ecommendationw ast oa ccount fori ndividual differencesi npr oteinm etabolism,va riationsi nt hebi ologicalva lueof p rotein,a ndni trogen lossesi nt heur inea ndf eces.M anyf actorsn eedt obe c onsideredw hend etermininga n optimala mountof di etary protein fore xercisingi ndividuals.T hesef actorsi ncludepr otein quality,e nergyi ntake, carbohydratei ntake,m ode andi ntensityof exercise,a ndt het imingof thepr oteini ntake[ 2].T hec urrentr ecommended levelof pr oteini ntake (0.8g /kg/day)i s estimatedt obe s ufficientt om eett hene edof n early all( 97.5%)he althym ena ndw omena ge 19 yearsa ndol der.T his amountof pr oteini ntake mayb ea ppropriatef orn on-exercising individuals,but i ti s likely nots ufficientt oof fsett heox idationof pr otein/aminoa cidsdur ing exercise( approximately 1-5%of t het otale nergy costof e xercise)no ri si ts ufficientt o provides ubstratef orl eant issuea ccretionor f ort her epairof e xercisei nducedm uscle damage[ 3,4] . Proteinr ecommendationsa reba seduponni trogenba lance assessmenta nd aminoa cidt racer studies.T heni trogenba lancet echniquei nvolves quantifyingt het otala mountof di etary proteint hate nterst hebo dya ndt het otala mountof t heni trogent hati se xcreted[ 5]. Nitrogen balances tudies mayund erestimatet he amountof pr oteinr equiredf oropt imal functionbe causet heses tudiesdonot di rectly relatet oe xercisepe rformance.A lso,i ti s possiblet hatpr oteini ntakea bovet hosel evelsde emedne cessaryb yni trogenba lances tudies mayi mprove exercisepe rformanceb ye nhancing energyut ilizationor s timulatingi ncreases inf at-freem assi ne xercisingi ndividuals[ 2].I ndeed,a n abundanceof r esearchi ndicatest hat thosei ndividualsw hoe ngagei nph ysicala ctivity/exerciser equirehi gherl evelsof pr otein intaket han0.8 g/kgbod yw eightp erda y, regardlessof t hem odeof e xercise( i.e.e ndurance, resistance, etc.)or t rainings tate (i.e.r ecreational, moderatelyor w ell-trained) [6-13].A lso, therei sa genuiner iski nc onsumingi nsufficienta mountsof pr otein,e speciallyi nt hec ontext ofe xercise;a ne gativen itrogenb alancew illl ikely be created,l eadingt oi ncreased catabolisma ndi mpaired recoveryf rom exercise [14]. Relativet oe ndurancee xercise,r ecommendedpr oteini ntakesr ange fromo f1.0g /kgt o1.6 g/kgpe r day[ 2], [4,7,1 5]de pendingont hei ntensity anddur ationof t hee ndurance exercise, asw ella st het rainings tatusof t hei ndividual.F ore xample,a ne litee ndurancea thlete requiresa greaterl evelof pr oteini ntakea pproachingt hehi ghere ndt he aforementioned range( 1.0t o1.6 g/kg/day). Additionally,a s endurance exercisei ncreasesi ni ntensity and duration,t herei sa ni ncreasedox idationof br anched-chain aminoa cids,w hichc reatesa demandw ithint hebod y forpr oteini ntakes att he uppere ndof t hisr ange. Strength/power exercisei st houghtt oi ncreasep roteinr equirementse venm oret han endurancee xercise, particularlydur ingt hei nitials tagesof t raining and/ors harpi ncreasesi nvo lume. Recommendationsf ors trength/powere xerciset ypicallyr ange from1.6t o2.0g /kg/day[ 3, 11-13,16] ,a lthoughs omer esearchs uggestst hatpr oteinr equirementsm ay actuallyde crease duringt rainingdu et obi ological adaptationst hati mprovene tpr oteinr etention[ 17]. Littler esearchha sbe enc onductedone xercise activitiest hata rei ntermittenti nna ture( e.g., soccer,b asketball,m ixedm artiala rts,e tc.). Ina reviewf ocusingons occerpl ayers,a pr otein 3 intakeof 1.4- 1.7 g/kgw asr ecommended[ 18].P roteini ntakesw ithint hisr ange( 1.4t o1.7 g/kg/day) are recommendedf ort hose engagingi not hert ypesof i ntermittents ports. Ins ummary,i ti st hepos itionof t he International Societyof S portN utritiont hate xercising individualsi ngestpr oteinr anging from1.4t o2.0 g/kg/day. Individualse ngagingi n endurancee xercises houldi ngestl evels att hel owere ndof t hisr ange,i ndividualse ngaging ini ntermittenta ctivitiess houldi ngestl evelsi nt hem iddleof t hisr ange,a ndt hosee ngaging ins trength/powere xercises houldi ngestl evelsa tt heuppe re nd oft hisr ange. Safetyof p roteini ntakesh ighert hanR DA Iti sof ten erroneously reportedb y popularm edia thata c hronicallyhi ghpr oteini ntakei s unhealthy andm ayr esulti nunne cessarym etabolics trainont heki dneysl eadingt oi mpaired renalf unction.A nother concernt hati sof tenc itedi st hathi ghpr oteindi etsi ncreaset he excretionof c alciumt herebyi ncreasingt her iskf oros teoporosis.B othof t hesec oncernsa re unfoundeda st herei sno substantivee videncet hatpr oteini ntakesi nt her angess uggested abovew illha ve adverse effectsi nhe althy,e xercisingi ndividuals. Oneof t hem ainpoi ntso fde bate relativet opr oteini ntakea ndki dneyf unctioni st hebe lief thatha bitualpr oteinc onsumptioni ne xcessof t heR DApr omotesc hronic renaldi sease throughi ncreased glomerularpr essurea ndh yperfiltration [19,20 ].T hem ajorityof s cientific evidence citedb yt hea uthors[ 20]w asg eneratedf roma nimalm odelsa ndp atientsw ithc oexistingr enaldi sease. Ass uch,t hee xtensionof t hisr elationshipt ohe althy individualsw ith normalr enalf unctioni si nappropriate[ 21]. In aw ellde signedp rospective cohorts tudy,i t wass urmisedt hathi ghp roteini ntakew asnot a ssociatedw ithr enalf unctionalde clinei n womenw ithnor mallyop eratingki dneys[ 22].A lso,i tha sbe enr eportedt hatt herea reno statisticallys ignificantdi fferencesi n age,s ex,w eight,a ndki dney function betweennonvegetarians andve getarians( a groupde monstratedt oha vel owerdi etarypr oteini ntakes)[ 23] [24].B otht henon -vegetariana ndv egetarian groupspos sesseds imilarki dney function,a nd displayedt hes amer ateo fpr ogressived eteriorationi nr enalph ysiologyw itha ge[ 24]. Preliminary clinicala nd epidemiologicals tudiesha ves uggested abe nefitof r elativelyhi gh proteindi etsonm ajorr iskf actorsf orc hronicki dneydi sease,s ucha sh ypertension,di abetes, obesitya ndm etabolics yndrome.F utures tudiesa rene cessaryt of urther examinet her oleof relativelyhi ghp roteinw eightl ossdi ets,di etaryp roteins ource (quality)a ndqua ntityont he prevalencea ndd evelopmentof ki dneydi seasei n atr iskpa tientpopul ations[ 25,26] . While ita ppearst hatdi etarypr oteini ntakesa bovet heR DAa renot de leteriousf orhe althy, exercisingi ndividuals,t hosei ndividualsw ithm ildr enali nsufficiencyne ed toc losely monitort heirpr oteini ntakea sobs ervationalda taf rome pidemiologicals tudiespr ovide evidencet hatdi etarypr oteini ntakem aybe r elatedt ot hepr ogressionof r enaldi sease[ 21, 26]. In additiont or enalf unction,t her elationshipbe tweendi etary proteini ntakea ndbone metabolismha sa lsos erveda st hec ausef ors ome controversy.S pecifically,t herei sc oncern thata hi ghi ntakeof di etaryp roteinr esultsi nt hel eachingof calciumf rom bones,w hichm ay leadt oos teopeniaa ndp redisposes omei ndividualst oos teoporosis.T hiss uppositions tems frome arlys tudiesr eportinga ni ncreasei nur ine acidity fromi ncreaseddi etarypr oteint hat 4 appearedt obe l inkedt o drawingc alciumf romt hebone st obuf fert hea cidl oad.H owever, studiesr eportingt hise ffectw erel imitedb ys malls amples izes,m ethodologicale rrors,a nd theus eof hi ghdos esof p urifiedf ormsof p rotein[ 27]. Iti snow know nt hatt hephos phate contentof pr oteinf oods( ands upplementsf ortifiedw ithc alciuma ndphos phorous)ne gates thise ffect. In fact,s ome datas uggestt hate lderly mena ndw omen( thes egmentof t he populationm osts usceptiblet oos teoporosis)s houldc onsumedi etarypr oteina bovec urrent recommendations( 0.8 g/kg/day)t oopt imizebone m ass[ 28].I na ddition, dataf roms table calciumi sotopes tudiesi se merging,w hichs uggestst hem ains ourceof t hei ncreasei n urinaryc alciumf roma h igh-proteindi eti si ntestinal( dietary) andnot f rombone r esorption [29].A lso,g ivent hate xerciset rainings uppliest hes timulusf ori ncreasings keletalm uscle protein,l evelsi nt her angeof 1.4t o2.0 g/kg/da re recommendedt ot ransformt hiss timulus intoa dditionalc ontractilet issue,w hichi sa ni mportantpr edictori nbone massa ccrualdur ing pre-pubertal growth[ 30,31] .M orer esearchne edst obe c onductedi na dultsa ndt hee lderly relativet oe xercise,s keletalm uscleh ypertrophya ndpr oteini ntakea ndt heirc umulative effectsonbone m ass.O verall,t herei sa l acko fs cientifice videncel inkinghi gherdi etary proteini ntakest oa dverseout comesi nhe althy,e xercisingi ndividuals.T herei s,how ever,a bodyof s cientificl iteraturew hichha sdo cumenteda be nefitof p roteins upplementationt o thehe althof m ultipleor gans ystems. Iti st hereforet hepos itionof t he InternationalS ociety ofS portN utritiont hata ctivee lderlyi ndividualsr equirepr oteini ntakesr angingf rom1.4t o 2.0g /kg/day,a ndt hatt hisl evelof i ntakei ss afe. Proteinq ualityan dc ommont ypesof p roteins upplements Toobt ains upplementaldi etarypr otein,e xercising individualsof teni ngestp roteinpow ders. Powderedpr oteini sc onvenienta nd,de pendingon t hepr oduct,c anb ec ost-efficient asw ell [32]. Commons ourcesof pr oteini ncludem ilk,w hey, casein, egg,a nds oy-basedpow ders. Differentpr oteins ourcesa ndpur ificationm ethodsm aya ffectt hebi oavailabilityof a mino acids.T hea minoa cidbi oavailabilityof apr otein sourcei sbe stc onceptualizeda st he amounta ndva rietyof aminoa cidst hata redi gesteda nda bsorbedi ntot he bloodstreama ftera proteini si ngested. Furthermore, aminoa cidbi oavailabilitym aya lsobe r eflectedb yt he differenceb etweent heni trogen contentf rom apr oteins ourcet hati si ngestedve rsust he nitrogen contentt hati ss ubsequentlyp resenti nt hef eces.C onsiderationof t he bioavailabilityof a mino acidsi ntot hebl ood,a sw ella st heirde liveryt ot het argett issue(s),i s ofgr eatesti mportancew henpl anning ar egimeno fpr e- andpos t-exercisep roteini ngestion. Apr oteint hatpr ovidesa na dequate circulatingpo olof a minoa cidsbe fore anda ftere xercise isr eadilyt akenupb ys keletalm usclet oopt imize nitrogenb alancea ndm usclepr otein kinetics[ 33]. Thequa lityo fa pr oteins ourceha sp reviouslybe ende terminedb yt hes omewhatout dated proteine fficiencyr atio( PER),a ndt hem orepr ecisepr oteindi gestibility correcteda minoa cid score( PDCAAS).T hef ormerm ethodw asus edt oe valuatet hequ alityof apr oteins ourceb y quantifyingt he amountof bod ym assm aturing ratsa ccruew hen feda t estpr otein.T hel atter methodw ase stablished byt he Fooda ndA gricultureO rganization( FAO1 991)a sa m ore appropriates coringm ethodw hichut ilizedt hea minoa cidc ompositionof a testpr otein relativet oa r eferencea minoa cidpa ttern,w hich wast henc orrected fordi fferencesi npr otein 5 digestibility[ 34].T heU .S.D airyE xportC ouncil’sR eferenceM anualf or U.S.W heya nd LactoseP roducts( 2003) indicatest hatm ilk-derivedw heypr oteini solatepr esentst hehi ghest PDCAASout of a llof t hec ommonpr oteins ourcesdue t oi tshi ghc ontent ofe ssentiala nd branched chaina minoa cids.M ilk-derivedc asein,e gg whitepow der,a nds oypr oteini solate area lso classifieda shi ghqua litypr oteins ources witha llof t hems coring ava lueof uni ty (1.00)ont heP DCAASs cale. In contrast,l entilss corea v alueof 0.52 whilew heat gluten scoresa m eager0.25. Commercially,t het wom ostpopul art ypeso fpr oteinsi ns upplementalf orma rew heya nd casein.R ecenti nvestigationsha vede tailedt hes eruma minoa cidr esponsest oi ngesting differentp roteint ypes. Usinga minoa cidt racer methodology,i tw asde monstratedt hatw hey proteine licitsa s harp,r apidi ncreaseo fpl asmaa minoa cidsf ollowingi ngestion,w hilet he consumptionof c aseini nducesa m oderate,pr olongedi ncreasei npl asmaa minoa cidst hat wass ustainedove r a7- hrpos tprandialt imepe riod [35].T hedi fferencesi n thedi gestibility anda bsorptionof t hesep roteint ypesm ayi ndicatet hatt hei ngestionof “slow”( casein)a nd “fast”( whey)p roteinsdi fferentiallym ediatew holebod yp roteinm etabolismdue t ot heir digestivepr operties[ 35].O thers tudiesha ves howns imilardi fferencesi n thepe akpl asma levelsof a minoa cidsf ollowingi ngestionof w hey andc asein fractions( i.e.,w heyf ractions peakinge arliert hanc aseinf ractions)[ 36,37] . Appliede xercises cience researchha s alsode monstratedt hedi fferentiale ffectst hati ngesting differentp roteinse xertsonpos tprandialbl ooda minoa cidr esponses andm usclepr otein synthesisa ftere xercise. Theda taa re equivocalr elativet ow hicht ypeof pr oteini ncreases netpr oteins tatus( breakdownm inuss ynthesis)t o agr eatere xtenta fter exercise.S ome researchha sd emonstratedt hatde spitedi fferentpa tternsof bl ooda minoa cidr esponses, musclepr oteinne tba lancew ass imilari nt hosei ngestingc aseinor w hey [33].H owever, additionalr esearchha si ndicatedt hatw heyp roteini nducedpr otein gaint oa g reatere xtent thanc asein[ 38]. Inc ontrast,s everalot hers tudiesha ves hownt hatc aseini ncreasedpr otein depositiona tl evelsg reatert hanw hey proteins[ 35,37] . Ther ecommendationof t he InternationalS ociety ofS portN utritioni st hat individuals engagingi ne xercisea ttemptt oobt aint heirpr oteinr equirementst hrough wholef oods. Whens upplementsa rei ngested, wer ecommendt hatt hepr oteinc ontainbot hw heya nd caseinc omponentsdu et ot heirhi ghpr oteindi gestibilityc orrecteda minoa cids core and abilityt oi ncreasem usclepr oteina ccretion. Proteint iming Iti s generallyr ecognizedt hata ctivei ndividualsr equirem oredi etarypr oteindue t oa n increasei ni ntramuscularpr oteinox idation [39]a ndpr oteinbr eakdown[ 40]t hatoc curs duringe xercise,a sw ella st hene edt of urtherc omplementi ntramuscularpr oteinr esynthesis anda ttenuatep roteolytic mechanismst hatoc curd uringt hepos t-exerciser ecoverypha ses [41-43].T hus,a s trategicallypl annedpr oteini ntaker egiment imeda roundph ysical activity isi ntegrali npr eserving musclem assor e liciting muscularh ypertrophy, ensuringa p roper recoveryf rom exercise,a ndpe rhapse vens ustainingopt imali mmunef unction.P reviously, highl evelsof bl ood aminoa cidsf ollowing about ofr esistancet rainingha vebe enf oundt o 6 bei ntegrali npr omoting musclepr oteins ynthesis[ 44].E videncei sa ccumulatingt hat supportst hebe nefitsof t het imingof pr oteini ntakea ndi tse ffecton gainsi nl eanm ass duringr esistance exerciset raining[ 45-49].G ivent hatm uchof t her esearcht oda teha sbe en conductedonr esistance exercise,m orei nvestigationsa rer equiredt oa scertaint hee ffectsof proteint imingonot her modesof e xercise. Researchh asa lsohi ghlightedt hepos itivei mmunea ndhe alth-relatede ffectsa ssociatedw ith post-exercisepr oteini ngestion.A pr eviousi nvestigationut ilizing130U nitedS tatesM arine subjects[ 50]e xaminedt hee ffectsof ani ngested supplement( 8g carbohydrate,10 gpr otein, 3g f at)i mmediatelya ftere xerciseont hes tatusof varioushe althm arkers. Theseda ta were comparedt o129s ubjectsi ngestinga non- proteins upplement( 8g carbohydrate,0 gpr otein, 3g f at),a nd128s ubjectsi ngestingpl acebot ablets( 0g carbohydrate,0 gp rotein,0g f at). Upont hec ompletionof t he54- dt rial,r esearchersr eportedt hatt hes ubjectsi ngestingt he proteins upplementha da na verageof 33% fewert otalm edicalvi sits,i ncluding28% less visitsdue t oba cterialor virali nfections,37% l essor thopedic-relatedvi sits,a nd83% l ess visitsdue t ohe at exhaustion.M oreover,pos t-exercisem uscles orenessw ass ignificantly reducedi ns ubjectsi ngestingpr oteinw hen comparedt ot hec ontrol groups.P reviouss tudies usinga nimalm odelsha vede monstratedt hatw hey protein elicitsi mmuno-enhancing properties,l ikelydue t oi tshi ghc ontentof cysteine;a na minoa cidt hati sn eededf or glutathionepr oduction [51,52] .H ence,pr eviousr esearchha si ndicatedt hati ngesting a proteins ourcet hati sr ichi ne ssentiala minoa cids andi sr eadilydi gestiblei mmediately before andf ollowinge xerciset rainingi sbe neficialf ori ncreasingm usclem ass,r ecovery followinge xercise, ands ustainingi mmunef unctiondur inghi gh-volumet rainingpe riods. Whilepr oteini ngestioni se mphasizedi nt hisa rticle,t hec oncomitanti ngestionof pr oteina nd carbohydratespr iort oa nd/orf ollowinge xerciseh asa lsobe ens hownt ob e advantageousi n increasingm usclep roteins ynthesis;a r esultw hichi sl ikelydu et oa ni ncreasei ni nsulin signalingf ollowingt hei ngestionof carbohydrates. Iti st hepos itionof t he InternationalS ocietyof S portN utritiont hate xercisingi ndividuals shouldc onsumehi ghqua lityp roteinw ithint het imepe riode ncompassing theire xercise session( i.e.be fore,dur ing,a nd after). Ther oleof B CAA’si ne xercise Thebr anched-chaina minoa cids( i.e.l eucine,i soleucinea ndva line)c onstitutea pproximately one-thirdof s keletalm usclepr otein [53].A ni ncreasing amountof l iteratures uggestst hatof thet hree BCAAs,l eucinea ppearst opl ayt hem osts ignificantr olei ns timulatingpr otein synthesis[ 54]. Int hisr egard,a minoa cids upplementation( particularlyt heB CAAs)m aybe advantageous fort hee xercisingi ndividual. Af ews tudiesr eportedt hatw hen BCAAsw erei nfusedi nhum ansa tr est,pr oteinba lance increasesb y eitherd ecreasingt he rateof p rotein breakdown,i ncreasingt her ateo fpr otein synthesisor a combinationof bot h[ 55,56] .F ollowingr esistance exercise inm alesi tha s beens hownt hatt hea dditionof f reel eucine combinedw ithc arbohydrate andpr oteinl edt oa greateri ncreasepr oteins ynthesisa s comparedt ot akingt hes amea mounto fc arbohydrate andpr oteinw ithoutl eucine[ 57].H owever,t hem ajorityof t her esearchr elativet ol eucine 7 ingestiona ndpr oteins ynthesisha sbe enc onductedus inga nimalm odels. Similarr esearch needst obe c onductedi n healthyi ndividualse ngagingi nr esistancee xercise. BCAAi ngestionha sbe ens hownt obe be neficial duringa erobic exercise. WhenB CAAsa re takendur inga erobice xerciset hene tr ateof pr oteinde gradationha sb eens hownt ode crease [58].E quallyi mportant, BCAAa dministration givenbe forea nddu ring exhaustivea erobic exerciset oi ndividualsw ithr educedm uscle glycogens toresm aya lsode lay muscle glycogen depletion[ 59]. WhenB CAAsw ere givent or unnersdur inga m arathoni ti mprovedt he performanceo f“ slower” runners( those whoc ompletedt her acei n3.05h- 3.30h) a s comparedt o“ faster”r unners( thosew ho completedt her acei nl esst han3. 05h) [60]. Althought herea renum erousr eportedm etabolicc ausesof f atigues ucha s glycogen depletion,pr otona ccumulation,de creasesi nphos phocreatinel evels,h ypoglycemia,a nd increasedf reet ryptophan/BCAAr atio,i ti st hei ncreasei nt he freet ryptophan/BCAAr atio thatm ayb ea ttenuated withB CAAs upplementation.D uringp rolongeda erobice xercise,t he concentrationof f reet ryptophani ncreasesa ndt he uptakeof t ryptophani ntot hebr ain increases.W hent hisoc curs,5- hydroxytryptamine( a.k.a.s erotonin),w hich ist houghtt o play ar olei nt hes ubjectivef eelingsof fatigue,i s produced.S imilarly, BCAAsa re transportedi ntot hebr ainb yt hes amec arriers ystema st ryptophan andt hus“ compete”w ith tryptophant obe t ransportedi ntot hebr ain.T herefore,i ti sbe lievedt hatw henc ertaina mino acidss ucha s BCAAsa repr esenti nt hepl asmai n sufficienta mounts,i tt heoreticallym ay decreaset heupt akeof t ryptophani nt hebr aina ndul timatelyde creaset hef eelingso ff atigue [61,62] . Furthermore,t herei sa lsor esearcht os uggestt hatB CAAa dministrationt akendur ing prolongede ndurance eventsm ayhe lpw ithm entalpe rformancei na ddition tot he aforementionedpe rformancebe nefits[ 60].H owever,not a llr esearchi nvestigating BCAA supplementationha sr eportedi mprovementsi ne xercisepe rformance.O ne suchs tudy[ 63] reportedt hatl eucinei ngestiont akenbe fore anddu ringa naerobicr unningt oe xhaustion( 200 mg/kgof bod yw eight) anddur ing as trengtht rainings ession( 100m g/kgo fbod y weight)di d noti mprovee xercisepe rformance.R easonsf ord iscrepantr esultsa renot c leara tt hist ime, buta tt heve rym inimum,i ts eemsa pparentt hats upplementationw ithB CAAsdoe snot impairpe rformance. Because BCAAsha vebe ens hownt oa idi nr ecoverypr ocessesf rome xercises ucha s stimulatingpr oteins ynthesis,a idingi n glycogen resynthesis, asw ella sde layingt heons etof fatiguea ndhe lpingm aintainm entalf unctioni na erobic-based exercise,w e suggest consuming BCAAs( ina dditiont oc arbohydrates)be fore,du ring,a ndf ollowinga n exercise bout. Itha sb eens uggestedt hatt heR DAf orl eucinea lones houldbe 45m g/kg/dayf or sedentaryi ndividuals,a nde venhi gher fora ctivei ndividuals[ 53].H owever,w hilem ore researchi si ndicated,b ecauseB CAAsoc curi nna ture( i.e. animalpr otein)i na 2: 1:1r atio (leucine:i soleucine:va line),one m ay consideri ngesting> 45m g/kg/dayo fl eucinea long witha pproximately >22. 5m g/kg/dayof bot hi soleucinea ndv alinei na 24 hourt imef rame inor dert oopt imizeove rallt raininga daptations.T hisw ille nsuret he2: 1:1r atiot hata ppears ofteni na nimalpr otein [64]. Its houldnot be ove rlookedt hatc ompletepr oteinsi nw hole foods,a sw ella sm ostqu alitypr oteinpow ders,c ontaina pproximately25% B CAAs.A ny deficiencyi n BCAAi ntakef romw hole foodsc an easilyb er emediedb yc onsumingw hey 8 proteindur ingt het imef ramee ncompassingt he exercises ession;how ever,a na ttempts hould bem adet oobt aina llr ecommendedB CAAsf romw holef oodpr oteins ources. Conclusions Iti st hepos itionof t he InternationalS ocietyof S portsN utritiont hate xercisingi ndividuals needa pproximately1.4t o2.0g ramsof pr oteinpe rki logramof bod yweightpe rda y.T he amounti sde pendentupo nt hem odea ndi ntensity oft hee xercise,t hequ ality oft hep rotein ingested, andt hes tatuso ft hee nergya ndc arbohydratei ntakeo ft hei ndividual.C oncerns thatpr oteini ntakew ithint hisr angei sunhe althya reunf oundedi nh ealthy, exercising individuals.A na ttempts houldbe m adet oobt ainpr oteinr equirementsf romw holef oods, buts upplementalpr oteini sa s afea nd convenient methodof i ngestinghi ghqua litydi etary protein.T het imingof p roteini ntakei nt het imepe riode ncompassingt he exercises ession hass everalbe nefitsi ncludingi mprovedr ecovery andgr eater gainsi nf atf reem ass.P rotein residuess ucha sb ranchedc haina minoa cidsha vebe ens hownt obe b eneficialf ort he exercisingi ndividual,i ncludingi ncreasingt her atesof pr oteins ynthesis,de creasingt he rate ofpr oteinde gradation,a ndpos sibly aidingi n recoveryf rome xercise. 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