Efectos de la Suplementación con Proteínas y Carbohidratos para Optimizar los Efectos del

Entrenamiento en Deportistas.

Dr. Fernando Naclerio Ph.D. Department of Life and Sports Science

University of Greenwich Programme Leader MSc Strength & Conditioning

http://www2.gre.ac.uk/study/courses/pg/scisport/strengthcond Jornada de Nutrición Deportiva y Celiaquía

Madrid 11th June 2016

Are protein supplements effective to support and maximise exercises outcomes?

YES! Cermak et al. 2012

Naclerio & Larumbe, 2015

Cermak et al. Protein supplementation on muscle adaptation responses to resistance training. Met-analysis AJCN, 2012

22 RCTs studies; 680 participants≥ 6 weeks intervention

Subgroup mean differences Pooled mean differences

Animals or/and plant based

proteins?

!

van Vliet et al. JN (2015)

!

Naclerio, non published data

AMINO ACID PROFILE Comparison between different protein sources

0.0 10.0 20.0 30.0 40.0 50.0 60.0 70.0 80.0 90.0

100.0

Whey Isol Soluble Whey Casein Beef Whole egg B Colostrum Soy Isol Brown rice Pea

g/10

0g

TOTAL EAA

Naclerio, non published data

AMINO ACID PROFILE Comparison between different protein sources

(pros and cons)

0

5

10

15

20

25

Leucine Lysine Methionine Arginine Cysteine Glutamine

g/10

0 g

Whey Isol

Casein

Beef

Whole egg

B Colostrum

Soy Isol

Brown rice

Pea

Milk (whey + Casein), Beef and Soy based blend proteins

AA Whey Isol Casein Beef Soy Isol EAA ** * èè èè

BCAA (leu) ** * èè è Lysine ** èè ** è

Methionine èè èè èè ê Arginine ê * * **

Cysteine ** êê èè èè glutamine ê ** ** *

0"

200"

400"

600"

800"

1000"

1200"

1400"

Caclcium"" Magnesium" Phos" Potasium" Sodium" Zinc"

mg/100g&

Whey"Isolate"

meat"

*

Beef

STUDIES USING ANIMALS BASED PROTEINS

~23% proteins

β-Lactoglobulin α-Lactoalbumin Inmunoglobulin (IG) Bovine-Serum Album Lactoferrin Lactoperoxidase & GMP

50-55% 20-25% 10-15% (>4%) 5-7% 1-2% 0.5%

>8 to 15 %

~28 g ~7 g

3.5% (35g/L)

proteínas

K-casein β-casein α-casein

Effect of WP containing supplements in RT individuals

Naclerio & Larumbe-Zababala, Sport Med 2015

Beef is a nutrient-rich, high-quality protein containing all the essential amino acids in proportions similar to those found in human skeletal Muscle (Chernoff, R. JACN. 2004)

Beef supplements? Hydrolysed meat protein are easily digested and absorbed (Negro et al 2014)

Comparison of the effect of ingestion of beef and soy, both at 113g (~24g protein) doses, on myofibrillar protein synthesis at

rest and after resistance exercise in older adults

Phillips Meat Science 92 (2012) 174–178

FASTED 12 total sets 8-10 MR x 2

min Rest Males ~89 kg

Moore et al AJClN 2009

optimum

~250 mg/kg HQP (>100mg EAA/kg)

ê  Return é AA oxidation & ureagenesis

Witard et al AJCN 2014

Post 3hr meal 16 total sets 10

MR x 2 min Rest

Males ~80kg

Optimal doses

Concerns   Training Volume?   Amount of muscle mass?

Threshold

Recommended doses of proteins and EAA for increasing MPS and protect sarcoplasm membrane disruption

Optimal (maximum)

Adapted from Naclerio et al. JSMDS, 2013; Morton et al. 2015

Training? Young Elderly

HQP >200mg/kg ~400mg/kg

EAA 100mg/kg ~200mg/kg

Leucine >2 ~3g

Rest? Young Elderly

HQP >100mg/kg ~250mg/kg

EAA >50mg/kg >100mg/kg

Leucine ~0.75 to 1g ~1g

key points

The best protein sources:

Contain higher amount of EAA (>40%)   At rest, slower AA absorption & less oxidation

rate (Soeters et al 2001)   After exercise or long fasting period, a

relatively higher AA absorption and less oxidation rate (Soeters et al 2001)

Effects of meat protein administration on body composition, strength, muscle structure and markers of

muscle damage and health in athletes

Research Ethical Approval from UoG UREC number fE&S/uREC/14/2.3.28

Registered as clinical trial at ClinicalTrials.gov, U.S.

National Institutes of Health (Identifier: NCT02425020) 22nd April 2015.

Study (young recreationally males)

Performance

Body composition and muscle thiscknes

Blood and salivary Health markers

8 weeks (24 RT sessions)

(~56 doses x 20g) 0.3 to 0.25 g/kg

n=9

n=9

n=9

* From baseline Beef  vs  whey  p=0.001   d=0.863  Beef  vs  CHO  p=0.054  (NS)   d=0.51  Whey  vs  CHO  p=0.399  (NS)   d=0.33  

0.0%

2.0%

4.0%

6.0%

8.0%

10.0%

12.0%

14.0%

16.0%

18.0%

20.0%

BEEF WHEY CHO

Del

ta c

hang

e (%

) * n=9 p= 0.000 d=1.79

n=9 p= 0.29 d=0.37

n=9 p= 0.092 d=0.927

Biceps M Thickness (mm)

Beef  vs  whey  p=0.141  (NS)   d=0.452  Beef  vs  CHO  p=0.20  (NS)   d=0.388  Whey  vs  CHO  p=1.000  (NS)   d=0.008  

* From baseline

V Medialis Thickness (mm)

0.0%

2.0%

4.0%

6.0%

8.0%

10.0%

12.0%

14.0%

16.0%

18.0%

20.0%

BEEF WHEY CHO

Del

ta c

hang

e (%

)

* n= 9 p= 0.000 d=2.23

n=9 p= 0.54 D=1.12

* n= 9 p= 0.038 d=1.32

Effects of a post-workout protein (beef or whey) carbohydrate or only carbohydrate beverage on mucosal immune system α-defensins NHP1-3

(Naclerio et al under review)

0.00#

0.50#

1.00#

1.50#

2.00#

2.50#

3.00#

3.50#

4.00#

pre#1st#wk# post#1st#wk# pre#last#wk# post#last#wk#

Microgram

/#Mililiter!

Acute!and!lont!term!varia0on!of!the!salivary!Alpha!Defensines!HNP!1;3!!

Beef#

Whey#

CHO#

P=0.011

P=0.033

Baseline levels decrease ~ 50% in Beef (d >1) and ~25% (d= ~0.40) in whey

Effects of meat protein administration on body composition, strength, muscle structure, immunological

and haematological markers in endurance athletes

Research Ethical Approval from UoG UREC number fES-uREC-15-1 3 02

Registered as clinical trial at ClinicalTrials.gov, U.S. National Institutes of Health (Identifier: NCT02675348)

2nd April 2016.

Study Males 40 to 65 Yr trained Triathletes

Performance

Body composition and muscle thiscknes

Blood and salivary Health markers

10 weeks (~50 ET sessions) (~70 doses x 20g)

N=8

N=8

n= 8

Blood Markers per and post a 10-week nutritional intervention in seniors triathletes (n=24)

(Naclerio et al non published data)

Marker

Beef (n=8) Whey (n=8) CHO (n=8)

Pre Post Pre Post Pre Post

HGB 14.8

(0.71) 14.7

(0.98) 15.1

(0.73) 14.7

(0.38) 14.6 (1.1)

14.7 (1.0)

HCT (%) 41.6 (2.4)

41.1 (2.6)

42.5 (2.0)

41.2 (1.5)

40.6 (3.4)

40.8 (2.47)

MCV (mm3) 86.2 (2.9)

85.7125 (3.5)

86 (2.8)

86.2 (3.5)

84.0 (2.3)

84.3 (2.4)

RCDW (%) 11.3

(0.74) 10.7

(1.14) 11.3

(0.44) 10.3

(1.05) 10.9

(0.93) 10.8

(0.95)

Ferritin (ng/mL) 175.4 (48.6)

298.1** (161.9)

186.2 (70.1)

194.7 (46.1)

198.5 (111.2)

176.3 (97.1)

Transferrin (g/L) 4.3

(0.9) 4.1

(0.6) 3.5

(0.6) 4.2* (0.7)

3.3 (1.8)

2.7 (0.3)

Serum ferritin concentration pre and post a 10-week nutritional intervention in seniors triathletes (n=24)

(Naclerio et al non published data)

It seems that the ingestion of high quality food including bioavailable iron may support iron stores in endurance athletes (Johnson, J. et al 2012)

0.0

50.0

100.0

150.0

200.0

250.0

300.0

350.0

400.0

Beef Whey CHO

µg/L

Serum Ferritin Pre Post

* d=2.5

35

140

As all others complete protein sources such as whey, hydrolysed beef protein would be an effective alternative to support training adaptations in athletes

Naclerio et al. 2015 under review Accepted communication at ISENC Newcastle Dec 2015

0"

200"

400"

600"

800"

1000"

1200"

1400"

Caclcium"" Magnesium" Phos" Potasium" Sodium" Zinc"

mg/100g&

Whey"Isolate"

meat"

Blend Protein Mix

Whey

Caseine

Calostrum

Soy

Beef

Pea

FSR of the vastus lateralis in young adults (n=19) during the post-exercise recovery period following ingestion of the PB

(50% C; 25% WP & 25%S) or WP 1 h post RE (Reidy et al 2013 JN)

Interesting, FSR increased equivalently in both groups during the early period but remained elevated only in the PB group during the late period (P < 0.05)

Ok, but when and how???

7 11 15 18 19 - 20 22 23

T ?

Optimal Protein Intake Distribution

Time hr

7 11 14 18 22 23

>0.200 to 0.4 g/kg per meal

1 Single bolus intake West et al AJCN 2011

Several pulse intakes Burke et al 2012

0.25 g/kg 0.4 g/kg 0.25 g/kg 0.4 g/kg

>0.200 to 0.4 g/kg per meal

Adapted from Morton et al. Front. Physiol. 6:245. doi:10.3389/fphys.2015.00245

Rest-Pre-Workout >10g HQP (>100mg/kg)

>50mg EAA/kg >0.75g Leu Post-workout

≥20g HQP (>200 to 400 mg/kg) >100-200 mg EAA/kg >2-3g Leu

Norton et al, 2009; Churchward-Venne et al JP, 2012

Optimal amount of protein (AA) for MPS stimulation after training

How much?

Meal frequency 3 to 5 hr

Pulse intakes (>0.25g/kg HQP+CHO)

>0.4g/kg HQP+CHO

-3 h -1 h start-----------------end <20min +3 to 5 h

Before training During workout After workout

https://www.researchgate.net/profile/Fernando_Naclerio/contributions

Possible effective protocol during peri-workout time

Naclerio et al JSMDS, 2013

Puntos clave

  La ingesta de entre 100 a 400 mg/kg de proteinas de alta calidad, cada 3 a 4 hr, parecen determinar un rango de dosis mínimas a óptimas para estimular la SPM y atenuar la disrupción de la membrana muscular durante el reposo o en condiciones de ejercicio.

  Los preparados en donde se combinan proteínas de diferentes fuentes (leche, carne, o soja) serian una alternativa apropiada para optimizar la nutrición y apoyar los procesos de adaptación al entrenamiento.

AGRADECIMIENTOS

Universidad Europea de Madrid

Dr. F. López-Varas, Decano CAFyD

Empresa MEATPROT

Investigadores

Dr. Marco Seijo por su trabajo y profesionalidad

Dr Eneko Larumbe-Zabala

MSc, Estudiantes, PhD y Participantes (voluntarios de los

proyectos)

Personal del Departamento de Ciencias del Deporte, Medway

(UoG)

Questions?

Dr Fernando Naclerio Ph D. Department of Life and Sports Science

f.j.naclerio@gre.ac.uk