Effects of Dietary Protein on Body Composition in Exercising Individuals.
Jose AntonioDarren G CandowScott C ForbesMichael J OrmsbeePatrick G SaracinoJustin D RobertsPublished in: Nutrients (2020)
Protein is an important component of a healthy diet and appears to be integral to enhancing training adaptations in exercising individuals. The purpose of this narrative review is to provide an evidence-based assessment of the current literature examining increases in dietary protein intake above the recommended dietary allowance (RDA: 0.8 g/kg/d) in conjunction with chronic exercise on body composition (i.e., muscle, fat and bone). We also highlight acute and chronic pre-sleep protein studies as well as the influence of exercise timing on body composition. Overall, a high-protein diet appears to increase muscle accretion and fat loss and may have beneficial effects on bone when combined with exercise. Pre-sleep protein is a viable strategy to help achieve total daily protein goals. Importantly, there appears to be no deleterious effects from a high-protein diet on muscle, fat or bone in exercising individuals.
Keyphrases
- body composition
- bone mineral density
- resistance training
- physical activity
- protein protein
- high intensity
- amino acid
- skeletal muscle
- adipose tissue
- binding protein
- small molecule
- postmenopausal women
- body mass index
- liver failure
- hepatitis b virus
- acute respiratory distress syndrome
- sleep quality
- soft tissue
- intensive care unit
- mechanical ventilation
- global health