Chapter 13 - Proteins and Amino Acids and Physical Exercise

Patterson, SP; Waldron, M; Jeffries, O

doi:10.1016/B978-0-12-810422-4.00013-0

Chapter 13 - Proteins and Amino Acids and Physical Exercise

Lookup NU author(s): Dr Owen Jeffries ORCiD

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Abstract

Protein and amino acid supplementation is often observed in conjunction with different exercise modes to augment adaptations of improve acute exercise performance. Acute supplementation with branched-chain amino acids (BCAAs) may offset fatigue during prolonged endurance exercise. When adequate carbohydrate is delivered, adding protein to carbohydrate does not appear to improve acute endurance performance. A training stimulus of 6+ weeks may be necessary to observe adaptations to skeletal muscle hypertrophy and muscle strength following protein supplementation with resistance training. Resistance exercise-induced adaptations may not be augmented when protein intake is adequate. Whole proteins, such as milk-based beverages, can help to attenuate symptoms of muscle damage. Supplementing either mixed BCAA solutions or leucine in doses ranging between 5 and 20 g/day, typically multiplied across two to three feedings, accelerates recovery from muscle damaging exercise. These improvements are characterized by improved perception of muscle soreness, increased muscle function, and decreased leakage of intracellular proteins into the blood.