Optimizing Protein Intake in Adults: Interpretation and Application of the Recommended Dietary Allowance Compared with the Acceptable Macronutrient Distribution Range

Wolfe, Robert R.; Cifelli, Amy M.; Kostas, Georgia; Kim, Il‐Young

doi:10.3945/an.116.013821

Cited by 108 publications

(68 citation statements)

References 42 publications

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“…Importantly, this recommendation also falls within the Institute of Medicine’s Acceptable Macronutrient Distribution Range (AMDR) of 10–35% protein [224]. The amount is dependent upon the mode and intensity of the exercise, the quality of the protein ingested, as well as the energy and carbohydrate status of the individual.…”

Section: Resultsmentioning

confidence: 99%

International Society of Sports Nutrition Position Stand: protein and exercise

Jäger¹,

Kerksick

Campbell

et al. 2017

Journal of the International Society of Sports Nutrition

484

448

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Position statementThe International Society of Sports Nutrition (ISSN) provides an objective and critical review related to the intake of protein for healthy, exercising individuals. Based on the current available literature, the position of the Society is as follows:An acute exercise stimulus, particularly resistance exercise, and protein ingestion both stimulate muscle protein synthesis (MPS) and are synergistic when protein consumption occurs before or after resistance exercise.For building muscle mass and for maintaining muscle mass through a positive muscle protein balance, an overall daily protein intake in the range of 1.4–2.0 g protein/kg body weight/day (g/kg/d) is sufficient for most exercising individuals, a value that falls in line within the Acceptable Macronutrient Distribution Range published by the Institute of Medicine for protein.Higher protein intakes (2.3–3.1 g/kg/d) may be needed to maximize the retention of lean body mass in resistance-trained subjects during hypocaloric periods.There is novel evidence that suggests higher protein intakes (>3.0 g/kg/d) may have positive effects on body composition in resistance-trained individuals (i.e., promote loss of fat mass).Recommendations regarding the optimal protein intake per serving for athletes to maximize MPS are mixed and are dependent upon age and recent resistance exercise stimuli. General recommendations are 0.25 g of a high-quality protein per kg of body weight, or an absolute dose of 20–40 g.Acute protein doses should strive to contain 700–3000 mg of leucine and/or a higher relative leucine content, in addition to a balanced array of the essential amino acids (EAAs).These protein doses should ideally be evenly distributed, every 3–4 h, across the day.The optimal time period during which to ingest protein is likely a matter of individual tolerance, since benefits are derived from pre- or post-workout ingestion; however, the anabolic effect of exercise is long-lasting (at least 24 h), but likely diminishes with increasing time post-exercise.While it is possible for physically active individuals to obtain their daily protein requirements through the consumption of whole foods, supplementation is a practical way of ensuring intake of adequate protein quality and quantity, while minimizing caloric intake, particularly for athletes who typically complete high volumes of training. Rapidly digested proteins that contain high proportions of essential amino acids (EAAs) and adequate leucine, are most effective in stimulating MPS. Different types and quality of protein can affect amino acid bioavailability following protein supplementation. Athletes should consider focusing on whole food sources of protein that contain all of the EAAs (i.e., it is the EAAs that are required to stimulate MPS). Endurance athletes should focus on achieving adequate carbohydrate intake to promote optimal performance; the addition of protein may help to offset muscle damage and promote recovery. Pre-sleep casein protein intake (30–40 g) provides increases in overnight MPS...

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Section: Resultsmentioning

confidence: 99%

International Society of Sports Nutrition Position Stand: protein and exercise

Jäger¹,

Kerksick

Campbell

et al. 2017

Journal of the International Society of Sports Nutrition

484

448

View full text Add to dashboard Cite

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“…Educational initiatives have also been implemented to improve the recognition of excess alcohol use [2]. As indicated by aminotransferase levels within normal limits in our own participants, hepatic steatosis will likely exist prior to the ability to detect liver damage via blood sampling/evaluation [51,52]. Given that treatment for this disorder is complex [53], therapeutic options should use a multifaceted approach to decrease the pernicious influence of alcohol-induced hepatic steatosis on health outcomes.…”

Section: Discussionmentioning

confidence: 99%

Essential Amino Acid Supplement Lowers Intrahepatic Lipid despite Excess Alcohol Consumption

et al. 2020

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Excess alcohol consumption is a top risk factor for death and disability. Fatty liver will likely develop and the risk of liver disease increases. We have previously demonstrated that an essential amino acid supplement (EAAS) improved protein synthesis and reduced intrahepatic lipid in the elderly. The purpose of this exploratory pilot study was to initiate the evaluation of EAAS on intrahepatic lipid (IHL), body composition, and blood lipids in individuals with mild to moderate alcohol use disorder (AUD). Following consent, determination of eligibility, and medical screening, 25 participants (18 males at 38 ± 15 years/age and 7 females at 34 ± 18 years/age) were enrolled and randomly assigned to one of two dosages: a low dose (LD: 8 g of EAAS twice/day (BID)) or high dose (HD: 13 g of EAAS BID). Five of the twenty-five enrolled participants dropped out of the intervention. Both groups consumed the supplement BID for 4 weeks. Pre- and post-EAAS administration, IHL was determined using magnetic resonance imaging/spectroscopy, body composition was analyzed using dual-energy X-ray absorptiometry, and blood parameters were measured by LabCorp. T-tests were used for statistical analysis and considered significant at p < 0.05. While there was no significant change in IHL in the LD group, there was a significant 23% reduction in IHL in the HD group (p = 0.02). Fat mass, lean tissue mass, bone mineral content, and blood lipids were not altered. Post-EAAS phosphatidylethanol was elevated and remained unchanged in LD at 407 ± 141 ng/mL and HD at 429 ± 196 ng/mL, indicating chronic and excess alcohol consumption. The HD of the proprietary EAAS formulation consumed BID seemed to lower IHL in individuals with mild to moderate AUD. We suggest that further studies in a larger cohort be conducted to more completely address this important area of investigation.

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“…The answer to this important question lies in the fact that less than 7% of individuals with AUD will actually seek professional treatment [49], even though early mitigation of steatosis may delay the progression of alcoholic liver disease [50]. As indicated by aminotransferase levels within normal limits in our own participants, hepatic steatosis will likely exist prior to the ability to detect liver damage via blood sampling/evaluation [51,52]. With overwhelming evidence that very few adults access professional treatment for AUD [53], therapeutic alternatives are needed to decrease the pernicious influence of alcohol induced hepatic steatosis on health outcomes.…”

Section: Discussionmentioning

confidence: 99%

“…With overwhelming evidence that very few adults access professional treatment for AUD [53], therapeutic alternatives are needed to decrease the pernicious influence of alcohol induced hepatic steatosis on health outcomes. Otherwise, the complex etiology of alcohol-related liver disease; including poor nutritional status [54], impairments in fatty acid oxidation [52], and perturbations in the NADH:NAD+ ratio will continue to worsen the condition of the liver [55].…”

Section: Discussionmentioning

confidence: 99%

Essential Amino Acid Supplement Lowers Intrahepatic Lipid despite Excess Alcohol Consumption

Coker¹,

Ladd²,

Kim³

et al. 2019

Preprint

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Excess alcohol consumption is a top risk factor for death and disability. Fatty liver will likely develop and the risk of liver disease increases. We have previously demonstrated that an essential amino acid supplement (EAAS) improved protein synthesis and reduced intrahepatic lipid in the elderly. The purpose of this study was to further evaluate the influence of EAAS on intrahepatic lipid (IHL), body composition, and blood lipids in individuals with mild to moderate alcohol use disorder (AUD). Following consent, determination of eligibility, and medical screening, 25 participants (18 males at 38±15 years/age and 7 females at 34±18 years/age) were enrolled and randomly assigned to one of two dosages: a low dose (LD: 8 grams of EAAS twice/day (BID)) or high dose (HD: 13 grams of EAAS BID). Both groups consumed the supplement for 4 weeks. Pre- and post-EAAS administration, IHL was determined using magnetic resonance imaging/spectroscopy, body composition was analyzed using dual energy x-ray absorptiometry, and blood parameters were measured by LabCorp. T-tests were used for statistical analysis and considered significant at P<0.05. While there was no significant change in IHL in the LD group, there was a significant 23% reduction in IHL in the HD group (p=0.02). Fat mass, lean tissue mass, bone mineral content, and blood lipids were not altered. Post-EAAS phosphatidylethanol was elevated and remained unchanged in LD at 407±141 ng/ml and HD at 429±196 ng/ml, indicating chronic and excess alcohol consumption. Based on these results, we conclude that 13 grams of proprietary EAAS consumed BID lowers IHL in individuals with mild to moderate AUD.

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Optimizing Protein Intake in Adults: Interpretation and Application of the Recommended Dietary Allowance Compared with the Acceptable Macronutrient Distribution Range

Cited by 108 publications

References 42 publications

International Society of Sports Nutrition Position Stand: protein and exercise

International Society of Sports Nutrition Position Stand: protein and exercise

Essential Amino Acid Supplement Lowers Intrahepatic Lipid despite Excess Alcohol Consumption

Essential Amino Acid Supplement Lowers Intrahepatic Lipid despite Excess Alcohol Consumption

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