Nutrition

What are the effects of protein intake on body composition in athletes?

Protein intake alone doesn't impact body composition: Here's why

The effects of protein intake on body composition really are not impactful unless you are also doing exercise to increase body composition or increase muscle mass, which I think is what you're trying to ask here. So a diet that is higher in lean protein or if you're consuming lean proteins after a workout you are then able to increase fat free mass or muscle if you are training hard enough then to also increase muscle. In addition to that though, none of this can be done if you don't have any carbohydrates that you're consuming and if you're not meeting your caloric needs. So it's not just protein that increases or changes your body composition.

Eating more protein is not enough to change body composition. It must be accompanied by exercise and meeting caloric needs with carbohydrates for optimal results.

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The effects of protein intake on body composition are not significant unless accompanied by exercise aimed at increasing muscle mass. Consuming a diet high in lean protein, or incorporating lean proteins after workouts, can help increase fat-free mass or muscle when combined with rigorous training. However, it's important to note that achieving these changes in body composition relies not only on protein intake but also on consuming adequate carbohydrates and meeting caloric needs. Protein alone is not the sole factor in altering body composition.

Why is carbohydrate intake important for long endurance exercise?

Key to Long Endurance Exercise: Fueling with Carbohydrates

Carbohydrates for long endurance exercise. Well, carbohydrates are considered the primary source of fuel for long endurance, high intensity exercise. It fuels the brain, it fuels the muscle, and it provides the energy in the form of ATP when it's broken down. So you need this and you need to replace it if it's a longer event. And the way to do that is from eating simple carbohydrates, not complex. So something like even a gummy bear would keep you going longer and extend the time to fatigue.

Carbohydrates are the primary source of fuel for long endurance, high intensity exercise and should be replaced from eating simple carbohydrates such as gummy bears to extend the time to fatigue.

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Carbohydrate intake is crucial for long endurance exercise because carbohydrates serve as the main source of fuel for high-intensity, prolonged physical activity. They provide energy to both the brain and muscles by breaking down into ATP. During longer events, it is essential to replenish carbohydrates to sustain performance. Simple carbohydrates, rather than complex ones, are recommended for this purpose. Even something as simple as a gummy bear can help prolong endurance and delay fatigue.

Is there a limit to how much protein your body can utilize in one meal/sitting?

Maximize Protein Absorption: The Ideal Amount for One Meal is 20-25g

The amount of protein that your body can utilize in one sitting or in one meal is about 20 to 25 grams. Otherwise the residual will just sit in your gut until you're able to digest it. So it takes time for digestion and the higher the fat content is, the slower the digestion is going to be. So keeping your meals to 20 to 25 grams of protein is really the ideal way to ensure that you're going to absorb it in the right amount of time and utilize it appropriately.

The amount of protein your body can utilize in one sitting or meal is about 20-25 grams.

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There is a limit to how much protein your body can effectively utilize in one meal or sitting, which is approximately 20 to 25 grams. Consuming more protein than this amount will result in the excess protein sitting in your gut until it can be digested. Digestion takes time, and meals with higher fat content tend to have slower digestion rates. To ensure optimal absorption and utilization of protein, it is recommended to keep your meals within the 20 to 25 grams range.

Besides protein, if you could only take one supplement for the rest of your life, what would it be? 

Optimal Health: Skip Protein Supplements and Focus on Food

Dr. Nayri here. The question is, besides protein, if you could take one supplement, only one supplement for the rest of your life, what would it be? I wouldn't take any supplement. And on top of that, it would not be protein 100%. That is easy to obtain from food. That's something that I would never need to take. I promise you that. But I would need maybe omega-3 fatty acids and maybe vitamin D if I was living somewhere like Alaska. Other than that, I stick to food.

I wouldn't take any supplement, but if I did, it would be omega-3 fatty acids and vitamin D if I lived in a place like Alaska.

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If I could only take one supplement for the rest of my life, besides protein, it would actually be none. I believe that protein is easily obtainable from food and would not require supplementation. Personally, I might consider taking omega-3 fatty acids and vitamin D if I lived in a location like Alaska. However, aside from those specific circumstances, I prefer to rely on a balanced diet rather than supplements.

How do different methods of food processing affect the bioavailability of protein?

How different food processing methods affect protein bioavailability

So, food processing can definitely affect the bioavailability of protein, mostly some of the essential amino acids like lysine and tryptophan. So when heat is included there, it can decrease the bioavailability. But truthfully, you can still get an abundant amount of these nutrients and not be worried as long as your diet is complete. Bioavailability also differs within the body. It depends on what the protein source is, like whey protein has a greater bioavailability than other proteins. Animal protein has greater bioavailability than plant protein. It doesn't mean that you shouldn't have those other proteins, it just means you might need a little bit more to make up for the loss or the decrease of the one amino acid.

Food processing can affect the bioavailability of protein, mostly specific essential amino acids like lysine and tryptophan. The bioavailability of proteins also depends on what type of protein it is, with animal proteins having a greater bioavailability than plant proteins.

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Different methods of food processing can impact the bioavailability of protein, particularly essential amino acids like lysine and tryptophan. Heat, for example, can decrease bioavailability. However, it's important to note that even with processing, a diet can still provide an abundant amount of these nutrients as long as it is well-rounded. Bioavailability also varies depending on the protein source. For instance, whey protein has higher bioavailability compared to other proteins, and animal protein generally has greater bioavailability than plant protein. This doesn't mean that one should exclude other protein sources, but it may require consuming slightly more to compensate for any decrease or loss in specific amino acids.

What advice would you give to athletes looking to improve performance through nutrition?

Unlock Your Potential: Nutrition Tips for Peak Athletic Performance

I have a great question here. What advice would you give athletes looking to improve performance through nutrition. This one is so easy. Number one consistency, don't do some good days. Some bad days. There's no such thing as a cheat day and Athletics have a little bit of something every day that you want that special but no complete cheat days. Number two, the most important thing is a nighttime, snack, before you go to bed, something that has protein Gene and carbohydrates and the three to one ratio so that you can recover at night and make it a routine, do it every single night don't fold on that because at the end of the day is a total number of calories that counts you need to keep that consistent.

Consistency is key when it comes to nutrition for athletes. Make sure to have a nighttime snack with a 3:1 protein-carbohydrate ratio every night to help recover from workouts and maintain your overall calorie count.

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For athletes looking to improve performance through nutrition, I have some valuable advice. Firstly, consistency is key. Avoid having some good days and some bad days. There's no such thing as a cheat day. Instead, aim for a balanced approach every day, with no complete cheat days.

Secondly, prioritize a nighttime snack before bed. Opt for something that contains a combination of protein, healthy fats, and carbohydrates in a three-to-one ratio. This helps with recovery during sleep. Make it a routine and have this snack every single night. Don't skip it, as the total number of calories consumed throughout the day is what matters. Consistency is crucial in this aspect.

By following these guidelines and maintaining a consistent approach to nutrition, athletes can enhance their performance and support their overall athletic goals.

Neither AnyQuestion nor its Experts provide medical advice, diagnosis or treatment or otherwise provide professional healthcare services.

Physician disclaimer

Dr. Nyree Dardarian, RD, CSSD, EdD answers your Nutrition questions. See all the advice Dr. Nyree Dardarian, RD, CSSD, EdD has and get answers to your own Nutrition questions.

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Nyree Dardarian is an assistant clinical professor in the Department of Nutrition Sciences at Drexel University and Director of the Center for Nutrition & Performance. Board-Certified in Sports Dietetics and a Fellow of the Academy of Nutrition and Dietetics, she is a TEDx speaker and has been featured in the Philadelphia Inquirer and media outlets such as CBS Philly, WHYY, Prevention Magazine, and Women’s Health. She also developed Dragon Gels™, an In-sport fuel used exclusively by the teams she supports. Her research focuses on the eating behaviors of esports players, athlete nutrition knowledge and behavior change, resting metabolic rate, body composition, and workplace wellness. Her most recent book chapter “Match Analysis in Squash” reimagines how squash is being played by using data.