Protein for weight loss in athletes -
A large body of evidence now shows that higher protein intakes times the protein Recommended Dietary Allowance RDA of 0. The mechanisms underpinning the FFM-sparing effect of higher protein diets remain to be fully elucidated but may relate to the maintenance of the anabolic sensitivity of skeletal muscle to protein ingestion.
The target level of protein intake within this recommended range requires consideration of a number of case-specific factors including the athlete's body composition, habitual protein intake and broader nutrition goals.
Athletes should focus on consuming high-quality protein sources, aiming to consume protein feedings evenly spaced throughout the day.
Post-exercise consumption of 0. When done right, research shows gradual weight loss can lead to improvements in both strength and endurance, whereas rapid or excessive weight loss can have the opposite effect [ 1.
From a biological perspective, weight loss requires a deficit of calories. Carbohydrates, protein, and fat are the three macronutrients that provide your body with the calories it needs to function and perform its best.
In turn, your body relies on its carbohydrate, protein, and fat stores for fuel. The body stores carbohydrates as glycogen in the muscles and liver and fat in adipose fat tissue. The body can't store protein, so during a calorie deficit, it breaks down muscle tissue to get the amino acids it needs to function.
Calorie deficits from carbohydrate restriction can be incredibly effective for weight loss, but research shows extreme carbohydrate restriction can crush performance, particularly in endurance sports like running and cycling [ 2.
This leads us to one of the biggest downsides to dropping pounds — the loss of lean body mass aka muscle in addition to body fat. Research shows the loss of lean body mass that occurs with weight loss can have several negative implications for athletes, including reduced metabolic rate, strength, and aerobic capacity [ 3.
Here are seven science-backed best practices to help you slim down while preserving your performance. Cut back first on refined grains and added sugars and focus on filling your plate with plenty of fiber-rich, complex carbohydrates like fruits, vegetables, and whole grains [ 5.
Considering these potential benefits and the higher protein needs of athletes, experts recommend a protein intake of 1. In addition to eating more quality protein, your intake should be spaced throughout the day. You can meet your protein needs through dietary sources or with protein powder, like Elo Smart Protein.
Have a meal hours before a tough workout to bolster your glycogen stores. Consider having a light snack with both carbs and protein minutes before longer, or more intense workouts to increase energy and protein availability. Staying well hydrated throughout the day—particularly before, during, and right after exercising—will help with weight loss while also helping you feel and perform your best [ 1.
Elo Smart Protein was designed with post-workout nutrition in mind. Each blend is hand-mixed just for you and is optimized to deliver the right amount of protein and key amino acids after each workout to help you recover faster while supporting healthy weight loss.
Learn more about Smart Protein, including how we build your blend and why it can help you meet your nutrition and recovery goals here.
In addition to upping your protein, make sure to add regular strength training sessions to your routine. Strength training is more effective for building muscle than cardio and also produces an afterburn effect technically known as excess post-exercise oxygen consumption, or EPOC that can increase your calorie deficit and promote greater weight loss over time [ Evidence shows that strength training, when paired with adequate protein intake, can preserve lean body mass and minimize reductions in metabolic rate during weight loss [7].
Make sure to incorporate at least strength training sessions into your training regimen to build strength, reduce the risk of injury, and maintain lean body mass [9].
Losing weight can make training feel more difficult and sometimes hinder performance, especially if it involves loss of lean muscle mass. For the casual athlete looking to lose a few pounds, you may slim down just by exercising more regularly or training for an upcoming race. For the more competitive athlete, dieting during peak training season can have some serious consequences.
Research shows calorie restriction during training can not only impede performance but lead to significant losses of lean muscle mass, physical and psychological symptoms of overtraining, and illness [6]. For this reason, serious athletes should focus on eating for performance during peak training periods to maximize training effects and to maintain body weight and health.
Serious weight loss is best saved for the off-season when energy and performance demands are lower [ 5. Rapid weight loss can have several negative effects on hormones, metabolism, and body composition.
While you may hit your weight loss goals faster, large caloric deficits come at a cost, including greater losses of lean body mass and compromised athletic performance and recovery [7]. As you get leaner, slower rates of weight loss can better preserve lean body mass, which is crucial to performance [2].
Crash diets are a recipe for disaster, but evidence suggests time-restricted feeding TRF , a form of intermittent fasting, may be better for weight loss than daily calorie restriction. Studies show intermittent fasting diets, particularly TRF, perform equally to or better than daily calorie restriction for improving body composition [2].
Unlike other types of intermittent fasting that involve calorie restriction, time-restricted feeding allows you to eat as much as you want during that hour window. Many find time-restricted feeding less restrictive and easier to stick with since all foods are fair game, and a significant portion of the fasting window happens while you sleep.
Start with a hour overnight fast and increase as tolerated to hours. Ideally, do your workout in the middle of your eating window, so you have some fuel in the tank and can adequately refuel after.
If you have diabetes or low blood sugar, chat with your doctor or dietitian about trying TRF safely. Modestly reducing calorie intake while maintaining a high-carbohydrate, high-protein diet weight during peak training periods [ 1. Consuming 1.
Staying well hydrated throughout the day and before, during, and after training. Prioritizing pre-and post-workout nutrition specifically carbohydrates, protein, and fluid intake to optimize performance and recovery.
Losing weight does affect endurance. Research shows aerobic endurance capacity decreases after rapid weight loss but might increase after gradual weight loss [ 1. Losing weight affects strength. Research shows muscle strength and anaerobic performance typically decrease after rapid weight reduction, whereas performance is not affected, and strength can increase after gradual weight loss [ 1.
Slower rates of weight loss can better preserve lean body mass and minimize performance losses, so the lower the calorie deficit and slower the weight loss, the better.
To lose weight, athletes need complex carbohydrates, including whole grains, fruits, and vegetables, and lean protein, like fish, chicken, turkey, eggs, reduced-fat dairy, and tofu, as these foods support both athletic performance and weight loss.
It is possible to lose weight without sacrificing athletic performance, as gradual weight loss may even lead to improvements in both strength and endurance.
Just remember, serious weight loss should be saved for the off-season, and a slow, sustainable approach will give you the best results. Disclaimer: The text, images, videos, and other media on this page are provided for informational purposes only and are not intended to treat, diagnose, or replace personalized medical care.
Low-carbohydrate diets can be incredibly effective for weight loss, but extreme carbohydrate restriction can hinder performance and put you at risk for injury and illness.
From Proteib powders to high-protein breakfast cereals, Coenzyme Q and blood pressure regulation seems like Protein for weight loss in athletes is everywhere Protekn Protein for weight loss in athletes. Wejght, a lot of popular PProtein diets have been making waves—the Prktein is central in tor keto and paleo plans. So, are carbs no longer king? In general, protein is a crucial element of good nutrition. One of the three macronutrientsalong with carbohydrates and fat, protein is incredibly important for our health. The amount of protein you should eat depends on a few factors, including age, sex, body size, and activity level. High-protein diets encourage eating more of the macronutrient than what you might be accustomed to, in order to boost weight loss, improve energyand enhance athletic performance.
Protein for weight loss in athletes -
Importantly, in situations of energy restriction, the percentage of total energy from protein will change depending on the severity of the energy deficit. However, it is important to note that most higher protein weight loss diets still provide protein that is well within the AMDR.
Current recommendations for protein intake in athletes during caloric restriction span a large range. For example, a systematic review reported that resistance trained athletes require 1.
Of note, the maintenance of LBM during caloric restriction is affected by a number of different factors that may influence the optimal level of protein intake. Firstly, the more severe the caloric deficit i. Secondly, the leaner an individual is, the more susceptible they will be to LBM loss Elia et al.
Finally, the training status and volume of work being performed by the athletes may be a factor in determining optimal protein intakes. For example, the energy expenditure during exercise training will contribute to the caloric deficit and should be accounted for during the weight loss diet.
The indicator amino acid oxidation IAAO method is a technique for determining protein requirements by measuring the oxidation of an indicator amino acid in response to differing protein intakes.
In brief, the oxidation rate of the indicator amino acid will become stable once the protein requirement is met Elango et al.
For example, the RDA of young men assessed using the IAAO method was reported to be 1. Kato et al. Acknowledging the paucity of data in female athletes, Wooding et al. Finally, an RDA of 2. It is important to remember that all of the data for protein requirements derived by the IAAO discussed here were conducted in energy balance, with nonathletes Humayun et al.
Thus, the IAAO method may be useful to determine optimal protein recommendations for athletes undergoing varied training protocols and caloric restriction interventions.
To date, there are only a handful of studies investigating the effect of protein quantity on MPS and body composition during dietary energy restriction in physically active adults. Following 5 days of dietary energy restriction in healthy, resistance-trained males and females consuming 1.
Longland et al. Interestingly, from the same study Longland et al. Equally as impressive was that the higher protein 2. In resistance-trained athletes, Mettler et al. Figure 1 plots the protein intake levels against changes in LBM in the studies in trained lean athletes reported in the systematic review by Helms et al.
Figure 1 shows that there is a superior preservation of LBM with elevated protein intakes and slower rates of weight loss Helms et al. Taken together, the studies Longland et al. Future studies with less severe caloric deficits, that would be sustainable over longer periods of time, are warranted to examine the longer-term effects of higher protein intakes on high-quality weight loss in athletes.
Figure drawn from lean body mass LBM change and protein intake Helms et al. Higher protein intakes and slower rates of weight loss promote LBM retention during dietary energy restriction.
Citation: International Journal of Sport Nutrition and Exercise Metabolism 28, 2; Additional considerations for optimal protein intake during dietary energy restriction include the timing and dose of protein ingestion and the quality of the protein source, which have been reviewed in greater detail elsewhere Murphy et al.
Canadian and Dutch elite athletes tend to consume protein in a skewed distribution throughout the day, with smaller amounts of protein being consumed at breakfast and the largest amounts consumed at dinner Erdman et al.
Importantly, a more balanced distribution of protein was shown to support a greater hr MPS than a skewed distribution Mamerow et al. Indeed, in older men undergoing caloric restriction, a balanced pattern of dietary protein distribution and ingestion promoted superior MPS than skewed over the course of the day, particularly when combined with resistance training Murphy et al.
In a report using data from 1, adults aged 55—85 years old, more frequent consumption of meals containing 30—45 g protein resulted in the greatest association with leg lean mass and strength Loenneke et al.
In a meta-analysis, total protein intake, rather than postexercise protein ingestion, was related to enhanced strength and hypertrophy Schoenfeld et al. Currently, there is a need for longer-term interventions to determine whether protein timing and balanced distribution translates into better retention of LBM in elite athletes.
Indeed, presleep protein supplementation combined with exercise training has been shown to improve protein balance during the prolonged postabsorptive overnight period Trommelen et al. In young men, protein ingestion before sleep during a week progressive resistance training protocol resulted in increased muscle mass and strength gains compared to placebo Snijders et al.
Thus, presleep protein ingestion may be another strategy to improve LBM retention during caloric restriction. Protein quality, assessed by the digestible indispensable amino acid score DIAAS may also be important for elite athletes undergoing caloric restriction, particularly when we consider that higher-quality proteins, including animal-based proteins, contain a higher proportion of essential amino acids, which are known to be potent stimulators of MPS Tang et al.
Indeed, during dietary energy restriction, whey protein a fast-digested protein derived from milk that contains a high proportion of the branched chain amino acid leucine ingestion resulted in a robust increase in MPS that was significantly higher than consumption of an isoenergetic and isonitrogenous amount of soy protein Hector et al.
In energy balance in young male novice weight lifters, the consumption of nonfat milk following resistance exercise, for 12 weeks, resulted in greater gains in LBM and greater reduction in fat mass compared to the consumption of soy protein Hartman et al.
Meta-analyses have demonstrated that increased dairy consumption during energy restriction resulted in superior lean mass retention and fat mass loss Abargouei et al.
Therefore, in addition to total protein consumption, the timing and quality of the protein ingested may be of importance during dietary energy restriction. However, it is important to note that much of this work on protein timing and quality has not been conducted in elite athletes, and this is an area for future research.
Another method to promote high-quality weight loss in a restricted energy budget is the use of dietary supplements. A meta-analysis reported that whey protein, either as a supplement or incorporated into a weight loss or weight maintenance diet, promoted LBM retention and fat mass loss Miller et al.
Thus, there is some evidence to support a role for whey, as a high-quality protein, in the promotion of high-quality weight loss during caloric restriction.
Although not during energy restriction, a recent meta-analysis by Morton et al. Taken together, protein supplementation would likely have a positive effect on high-quality weight loss for elite athletes during dietary energy restriction.
In addition to consuming a complete protein supplement, such as whey protein, ingestion of a supplement containing only the branched-chain amino acids BCAAs; leucine, isoleucine, and valine has been of interest for promoting skeletal muscle anabolism and high-quality weight loss.
A common concern with BCAA supplementation is the antagonism of these amino acids in competing for the BCAA transporter. Churchward-Venne et al. Figure 2 shows the rates of myofibrillar protein synthesis in the 0—4. Myofibrillar muscle protein synthesis MPS response over the 0—4.
Dudgeon et al. The control group lost approximately 0. This brings forth the question as to whether the retention of LBM Dudgeon et al. Thus, given the current data on BCAA supplementation, it seems equivocal to consume BCAA supplements during dietary energy restriction instead of a complete protein supplement such as whey protein, which has been shown to promote a robust increase in MPS during dietary energy restriction Hector et al.
The leucine metabolite β-hydroxy-β-methylbutyrate HMB is currently prominently featured in the literature as a supplement with the potential to increase LBM and decrease fat mass, even during resistance exercise training in energy balance.
For example, in recreationally-active young men, 3. Another study found improvements in LBM gains and fat mass loss following 12 weeks of HMB supplementation in highly-trained combat sports athletes compared to a placebo Durkalec-Michalski et al.
In trained individuals, HMB supplementation resulted in astonishing gains in LBM 7. Some studies have shown no change in body fat with HMB supplementation compared to placebo Gallagher et al.
Clearly, due to a number of conflicting studies i. Many athletes may undergo aggressive weight loss protocols particularly in weight-category sports in order to rapidly achieve desired body weight.
For example, in natural male body builders, prolonged low energy availability can result in loss of LBM, hormonal imbalances, psychological issues, and fatigue Fagerberg, , all of which could have a negative impact on the health and performance of the athletes.
Thus, all athletes, regardless of the varying physical demands of training and competition, should avoid extremely low energy weight loss diets. In a pilot study, a high-protein, low-fat 2. Interestingly, in the study by Josse et al. Sport nutrition guidelines Thomas et al.
However, this level of intake may neither be achievable nor necessary during dietary energy restriction with high protein intake. For example, in the weight loss study by Longland et al. Mettler et al. Garthe et al. Participants consumed 1. While the FR group showed no changes in performance, the SR group demonstrated an improvement in 1RM squat by However, the SR group also trained for longer 8.
Thus, it is possible to maintain or even increase performance during relatively severe energy restrictions, and for optimal performance, athletes should aim for a slower rate of weight loss and incorporate resistance exercise sessions.
Common concerns regarding the consumption of high-protein diets are the effects of elevated protein on kidney function and bone health, and the lack of scientific evidence to support these claims has been discussed in more detail in the following review articles Phillips, ; Phillips et al.
Put briefly, consumption of higher protein diets does not have detrimental effects on health, including kidney function Longland et al. Although Ephedra has been shown to have thermogenic effects and be effective for weight loss Shekelle et al.
Furthermore, many weight loss supplements may be contaminated with other substances that could cause negative health effects and result in an unintentional positive doping test Mathews, There is demonstrable benefit to the consumption of higher than recommended protein intakes, greater than the RDA, for promoting high-quality weight loss and maintaining or improving athletic performance during dietary energy restriction.
The current recommendations for protein intake in elite athletes undergoing caloric restriction is 1. In addition to increased total protein intake, protein requirements for athletes may be adjusted depending on their consumption of high-quality protein, an even distribution of protein intake throughout the day, and high-quality protein intake in close temporal proximity following exercise, particularly resistance exercise.
Protein supplements, such as whey protein, are a convenient source of protein to promote MPS, and may help athletes achieve recommended protein intakes. A rightward shift of the curve dashed line indicates lower protein requirements.
Similarly, a leftward shift of the curve dotted line , indicates greater protein requirements. The plateau in the lines demonstrates that, with decreasing energy intake, increased protein intake becomes less effective to spare lean mass.
The manuscript preparation and editing was undertaken by AJH and SMP. All authors approved the final version of the paper. Abargouei , A.
Effect of dairy consumption on weight and body composition in adults: A systematic review and meta-analysis of randomized controlled clinical trials. International Journal of Obesity London , 36 12 , — Antonio , J.
The effects of a high protein diet on indices of health and body composition—a crossover trial in resistance-trained men. Journal of the International Society of Sports Nutrition, 13 , 3. A high protein diet has no harmful effects: A one-year crossover study in resistance-trained males.
Journal of Nutrition and Metabolism, , 1 — 5. Areta , J. Reduced resting skeletal muscle protein synthesis is rescued by resistance exercise and protein ingestion following short-term energy deficit. American Journal of Physiology-Endocrinology and Metabolism, 8 , — Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis.
The Journal of Physiology, 9 , — Atherton , P. Distinct anabolic signalling responses to amino acids in C2C12 skeletal muscle cells. Amino Acids, 38 5 , — Bandegan , A. Indicator amino acid-derived estimate of dietary protein requirement for male bodybuilders on a nontraining day is several-fold greater than the current recommended dietary allowance.
The Journal of Nutrition, 5 , — Cermak , N. Protein supplementation augments the adaptive response of skeletal muscle to resistance-type exercise training: A meta-analysis. The American Journal of Clinical Nutrition, 96 6 , — PubMed doi Chen , M.
Effects of dairy intake on body weight and fat: A meta-analysis of randomized controlled trials. The American Journal of Clinical Nutrition, 96 4 , — Churchward-Venne , T. Leucine supplementation of a low-protein mixed macronutrient beverage enhances myofibrillar protein synthesis in young men: A double-blind, randomized trial.
The American Journal of Clinical Nutrition, 99 2 , — Dudgeon , W. In a single-blind, matched group design: Branched-chain amino acid supplementation and resistance training maintains lean body mass during a caloric restricted diet.
Journal of the International Society of Sports Nutrition, 13 , 1. Durkalec-Michalski , K. The effect of a week beta-hydroxy-beta-methylbutyrate HMB supplementation on highly-trained combat sports athletes: A randomised, double-blind, placebo-controlled crossover study.
Nutrients, 9 7 , Elango , R. Indicator amino acid oxidation: Concept and application. The most important thing to remember, Van Horn says, is that a combination of a low intake of calories , calcium, and protein is particularly detrimental to bone health in endurance athletes.
Protein-rich foods include seafood , eggs , meat, legumes, and dairy products. These foods are not only high in protein but high in a range of important nutrients in general.
For example, Van Horn notes that with dairy, you gain a calcium and vitamin D advantage and with meats, there is bioavailable iron and B vitamins. Certain protein-rich seafood, like salmon and sardines, will also deliver a dose of heart-benefiting omega-3 fats.
Plant proteins like tempeh, tofu, and lentils will give you a lift in fiber , vitamins, minerals, and various antioxidants. People on higher protein diet plans will often not just choose to reduce their overall carbohydrate intake but also limit their consumption of highly processed carb-y foods like white bread, baked goods, and sugary drinks.
While there is a place for these foods in an athletic diet, for the most part, we are better served by eating fewer of them and eating more protein can help accomplish this goal. A large study in BMC Medicine shows that greater intakes of more highly processed carbs, like refined grains , can drive up the risk for cardiovascular disease but increased consumption of lesser processed versions, like whole grains , offer protection against the condition.
There is a fair bit of scientific evidence that if you need to shed a few pounds or maintain previous weight loss, prioritizing protein in your diet can help in this pursuit. There are a few ways eating a greater percentage of your daily calories from protein can lend an assist with this goal.
One is the influence the macro has on reducing hunger. Protein can increase production of appetite-regulating gut hormones, like peptide YY and GLP-1, both of which help you feel full and satisfied. For some people, this can help better manage overall calorie intake.
However, there is some research that suggests that different types of protein can have different effects on satiety. The increase in protein synthesis in the body that occurs after eating sufficient amounts of protein will also contribute to torching more calories.
Helping to preserve muscle mass , which is more metabolically active than fat mass, during periods of lower-calorie dieting and weight loss makes eating more protein important for keeping up the calorie burn. And always remember that weight loss is certainly not a given if you simply toss a bunch more protein into your diet.
High-protein diets are not without some risks for athletes:. Increasing your intake of protein means that overall calorie intake must increase or consumption of either carbohydrates or fat must decrease.
In many cases, high-protein diets restrict carb-rich foods, like grains and potatoes, to varying degrees. That means a high-protein diet could crowd out carbohydrates, which can have a detrimental impact on both health and performance, particularly for runners.
Over the years, numerous studies have demonstrated that skimping too much on carbs can negatively impact various performance metrics in active people, including power output. And you would be hard-pressed to find any research showing that reducing carbs can be helpful to PR pursuits.
Some of the most common symptoms of low energy availability a marker of RED-S in athletes are driven by low carbohydrate intake, rather than just a low caloric intake overall.
In a randomized control trial published in the journal mSystems , researchers assigned well-trained runners with similar dietary and physical activity habits to one of two highly controlled calorie-matched diets: higher protein 40 percent protein, 30 percent carbohydrate, and 30 percent fat or higher carb 10 percent protein, 60 percent carbohydrate, and 30 percent fat , while measuring any changes in gut microorganism composition.
Perhaps somewhat predictably, the short-term higher carb diet resulted in greater performance on the endurance tests than did the lower carb, higher protein diet—eating more carbs improved time-trial performance by 6.
The drop in performance on the lower-carb diet was accompanied by a significantly reduced diversity and altered composition of the gut microbiome among the study participants.
Researchers also found that the greatest athletic performance during dietary modification in participants with more gut microbial stability and less substantial shifts in community composition.
In other words, going too low on carbs in favor of protein may stress the microbiome of calorie-burning endurance athletes and this potentially may contribute to drops in performance. There is potential for some health repercussions if a significant amount of the protein comes from meat, especially red meat and cured meats.
For example, higher intakes of red meats have been linked to an increased risk for death from cardiovascular disease, which may, in part, be explained by unfavorable changes in cholesterol numbers. There appears to be less worry if people source more of their protein from other animal sources including fish, lean poultry, and yogurt, instead of fatty cuts of steak, deli meat, sausage, and bacon.
However, clinical evidence does suggests that people with poor kidney functioning should not eat a high-protein diet. Protein intake for athletes. Did you find this article useful?
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Click name to atgletes affiliation. There exists a large body of scientific evidence to support Beauty and anti-aging supplements intakes in wright of the recommended dietary allowance RDA Protein for weight loss in athletes. Athletss weight loss Proteinn as low as possible ratio of skeletal muscle to fat mass loss is a situation we refer to as high-quality weight loss. We propose that high-quality weight loss is often of importance to elite athletes in order to maintain their muscle engine and shed unwanted fat mass, potentially improving athletic performance. Current recommendations for protein intakes during weight loss in athletes are set at 1.
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