Protein – Which is Best?

Research snapshot:

2004 review study finds a combination of protein sources optimizes athletic performance and health.

2004

Review

Protein

Athletic performance

Overview.

The study examines the optimal protein intake and types of protein for athletic populations, highlighting the benefits and potential health concerns associated with different protein sources.

Background.

A team of researchers associated with the Department of Health and Exercise Science at The College of New Jersey conducted this study, which was published in the Journal of Sports Science and Medicine.

Objectives.

The primary objective of the study was to determine the appropriate protein intake for athletic populations, comparing the benefits of various protein sources such as animal and vegetable proteins. The study aimed to evaluate the quality and digestibility of these proteins and their impact on athletic performance and health.

Study design.

The study involved a comprehensive review of existing research on protein requirements for athletes, including endurance and strength/power athletes. It analyzed various methods for assessing protein quality, such as the protein efficiency ratio, biological value, net protein utilization, and protein digestibility corrected amino acid score. The study also compared the effects of different protein sources like whey, casein, soy, and bovine colostrum on muscle synthesis and athletic performance.

Results.

The study found that athletes require higher protein intake than sedentary individuals, with recommendations ranging from 1.4 to 2.0 grams per kilogram of body weight per day. Animal proteins were shown to have higher quality ratings but also raised health concerns due to their high saturated fat and cholesterol content. Soy protein was found to be a viable alternative with similar nutritional benefits. The study also highlighted that whey protein stimulates rapid protein synthesis, while casein provides a sustained release of amino acids. Bovine colostrum supplementation was found to have mixed results on athletic performance.

Conclusions.

The study concluded that a combination of different protein sources may provide optimal benefits for athletes. It emphasized the importance of considering both the quantity and quality of protein in athletic diets. While animal proteins offer high-quality amino acids, vegetable proteins can provide similar benefits when consumed in combination. The study also noted potential health concerns associated with high-protein diets, such as impacts on bone health and renal function.