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The recommended protein intake for strength athletes is 1.6 to 1.7
g/kg b.w./day, about twice the value for the general population. Whereas for
endurance athletes the recommended amount is 1.2 to 1.8 g/kg b.w./day. Unlike
endurance exercise, resistance exercise does not increase the rate of BCAA
oxidation to any major degree (Jeukendrup & Gleeson, 2019). While the body
is capable of digesting large quantities of dietary protein, not all the
constituent amino acids are utilized to synthesize new proteins. With
consumption of an isolated protein source, beyond a protein intake of ~0.3 g/kg
body mass, muscle protein synthesis is saturated and the rate of amino acid
catabolism through oxidation and urea production increases and so fewer amino
acids are available for protein synthesis (Stokes, Hector, Morton, McGlory,
& Phillips, 2018). Muscle protein breakdown also appears to be regulated in
part by protein intake, which can exert a suppressive effect on muscle protein
breakdown. At high protein doses, the suppression of muscle protein breakdown
may interfere with skeletal muscle adaptation following resistance exercise.
Not only can excessive protein intake (more than 3 g/kg b.w./day) have negative
effects on skeletal muscle adaption, but it can also bring kidney damage,
increased blood lipoprotein levels, and dehydration (from increased nitrogen
excretion in urine) (Jeukendrup & Gleeson, 2019).
Protein hydrolysates (PH) are rich sources of proteins that supply the need for
exercising muscles. PHs are enriched in di- and tripeptides and are better than
free amino acids or intact proteins when muscle anabolic effect is considered.
Digestion, absorption, and muscle uptake of amino acids are faster and more
efficient when PH is ingested in comparison to the respective intact protein.
PHs not only enhance endurance in high-intensity exercise regimens but also
help in the faster post-exercise recovery of muscle by promoting glycogen
synthesis, although the latter effect requires more convincing evidence. PHs have
been shown to exhibit insulinotropic effect as it enhances the secretion of
insulin and the hormone, in turn, exerts muscle anabolic effect (Yuan, Jiang,
Li, Shen, & Tang, 2017).
References
Jeukendrup, A., & Gleeson, M. (2019). Sport Nutrition (3 ed.).
Stokes, T., Hector, A. J., Morton, R. W.,
McGlory, C., & Phillips, S. M. (2018). Recent Perspectives Regarding the
Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance
Exercise Training. Nutrients,
10(180), 1-18.
Yuan, J., Jiang, B., Li, K., Shen, W., &
Tang, J. (2017). Beneficial effects of protein hydrolysates in exercise and
sports nutrition. Journal
of Biological Regulators and Homeostatic Agents, 31(1), 183-188.
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