Protein Recommendations for Weight Loss in Elite Athletes: A Focus on Body Composition and Performance

Abstract

There exists a large body of scientific evidence to support protein intakes in excess of the recommended dietary allowance (RDA) (0.8 g protein/kg/day) to promote the retention of skeletal muscle and loss of adipose tissue during dietary energy restriction. Diet-induced weight loss with as low as possible ratio of skeletal muscle to fat mass loss is a situation we refer to as high-quality weight loss. We propose that high-quality weight loss is often of importance to elite athletes in order to maintain their muscle (engine) and shed unwanted fat mass, potentially improving athletic performance. Current recommendations for protein intakes during weight loss in athletes are set at 1.6-2.4 g protein/kg/day. However, the severity of the caloric deficit and type and intensity of training performed by the athlete will influence at what end of this range athletes choose to be. Other considerations regarding protein intake that may help elite athletes achieve weight loss goals include the quality of protein consumed, and the timing and distribution of protein intake throughout the day. This review highlights the scientific evidence used to support protein recommendations for high-quality weight loss and preservation of performance in athletes. Additionally, the current knowledge surrounding the use of protein supplements, branched chain amino acids (BCAA), β-hydroxy β-methylbutyrate (HMB), and other dietary supplements with weight loss claims will be discussed.

No effect of increasing protein intake during military exercise with severe energy deficit on body composition and performance

“…Prior to the intervention, data on dietary intake were collected using 24 hours recall. These data were analyzed by a nutritionist using the international food database program “Dietitian Net Pro version.” The reported macronutrient composition and energy intake (LOW, 3196 ± 996 kcal d −1 ; HIGH, 3338 ± 1313 kcal d −1 ; P = .72) provided the soldiers with a balanced diet with adequate levels of protein (see Table ). These estimates of energy intake corresponds well with predicted energy requirements in the two groups (LOW, 3425 ± 278 kcal d −1 ; HIGH, 3394 ± 404 kcal d −1 ; P = .65), calculated from age, sex, height, and total body mass (floor scale), showing no difference from 24 hours recall data ( P = .69).…”

“…Dietary intervention with increased protein intake stands out as an interesting approach for maintaining muscle mass, [10][11][12] ensuring amino acids availability and a sustained anabolic stimuli for muscle protein metabolism. 10,13 Indeed, intake of protein amounting 2-3 times the prevailing recommendation (0.8 g protein kg −1 day −1 , RDA) leads to preservation of lean mass and muscle strength in diet-controlled weight-loss programs. 11,[14][15][16] Protein supplementation may thus be a potent action for sustaining muscle functions also in soldiers participating in military field exercises.…”

<p>Whey protein supplementation and muscle mass: current perspectives</p>

“…In addition, the influence of the participants' training status and the training program configuration (volume, intensity and exercise selection) represent two of the most relevant variables to be considered to correctly interpret the observed results. 9 In this short review, after describing the main characteristics of the currently commercialized whey protein products, the effectiveness of whey protein supplementation to maximize muscle mass gain in young adults, without considering the impact on strength performance will be analyzed.…”

Effects of caloric restriction on anthropometrical and specific performance in highly-trained university judo athletes

“…To optimize performance, young athletes need to learn what, when and how to eat and drink before, during and after activity [1]. Hector and Phillips [4] noted that high quality Weight loss is often of importance to elite athletes in order to maintain their muscle (engine) and shed unwanted fat mass, potentially improving athletic performance Judo is an intermittent combative sport requiring technical, tactical, and psychological skill that creates great muscle-strength and -power demands on both the upper and lower body [5]. Judo competitions are divided into weight classes [6].…”

“…However, most athletes reduce their body weight in a few days before competition in order to obtain a competitive advantage over lighter opponents [7,8], and no study investigated a Weight loss higher than 5% of athlete's body mass [9]. To achieve fast weight reduction, athletes use a number of aggressive nutritional strategies so many of them place themselves at a high health-injury risk [4]. Judo, as a combat sport, involves open and complex skills [10,11], presenting irregular intervals of effort and pause, and characterized as an intermittent activity [5,12,13], However, few athletes maintain their daily body weight within the limits of their class before competition [14].…”