International society of sports nutrition position stand: nutrient timing

Appropriate nutritional guidelines are an essential component of optimal training programs to aid in adaptations, peak sports performance, and injury prevention. Understanding the latest macronutrient guidelines set forth by the latest research fi ndings and position stands from credible professional organizations that have a specialty with applied sports nutrition can assist dietitians, nutritionists, coaches, and athletes develop suitable nutrition plans that are strategically timed around an athlete's training schedule. Furthermore, it is important to recognize the three main energy systems used to yield adenosine triphosphate (ATP) and the bioenergetics involved in strength-power events, speed events, and endurance events. To develop a nutrition plan, you must determine the total daily needs for both calories and macronutrients.

Whey is one of the high-quality sources of protein with a higher proportion of indispensable amino acids compared to other sources. Its high leucine concentration makes whey an optimal protein source to maximize muscle protein synthesis (MPS) and to attenuate muscle protein breakdown at rest and following exercise. This review describes the main characteristics of the currently commercialized whey protein products and summarizes the available scientific evidence on the use of whey protein supplementation to maximize muscle mass gain in young adults without considering the impact on strength performance. Results of studies conducted on humans to date indicate that the integration of whey protein in the diet of resistance-trained individuals is effective in order to maximize muscle mass accession. Nonetheless, the observed improvements are minimized when the total daily protein intake reaches a minimum of ≥1.6 g/kg. Under resting conditions, a single serving of~0.24 g/kg body mass seems to be enough for stimulating a maximal postprandial response of MPS. Although this amount is effective to significantly promote an anabolic response after exercise, higher single doses of protein >0.40 g/kg after high volume workouts, involving large muscle mass, along with a minimum daily protein intake of >1.6 g/kg have been proposed as optimal to maximally stimulate MPS. Additionally, it seems that consuming whey protein as a part of a multi-ingredient admixture composed of carbohydrate, other protein sources and creatine monohydrate is more beneficial in order to maximize muscle mass gain in young resistance-trained individuals. These recommendations need to be confirmed by studies analyzing the MPS response to different workout configurations using a variety of intensities, training volumes (low, moderate or high) and the amount of the exercised muscle mass.

Introducción: Los suplementos de proteína y aminoácidos de cadena ramificada (BCAAs) son consumidos por la población buscando una serie de efectos fisiológicos y metabólicos sobre el rendimiento y recuperación, entre otros. Objetivo: Revisar las publicaciones más recientes que estudien los efectos del consumo de suplementos de proteína y BCAAs en entrenamiento de fuerza en diferentes parámetros fisiológicos y metabólicos. Material y Métodos:Estudio descriptivo de revisión bibliográfica. Se realizó una búsqueda específica de palabras clave en la base de datos PubMed y estrategia de bola de nieve. Criterios de inclusión: estudios realizados en humanos de ≥18 años sin patología, metaanálisis, revisiones sistemáticas y ensayos clínicos controlados aleatorizados en inglés y español relacionados con el consumo de suplementos de proteína y/o BCAAs en entrenamiento de fuerza y sus efectos sobre el daño muscular, respuesta anabólica en la recuperación muscular, ganancia de masa muscular y fuerza, composición corporal y fatiga.Resultados: 64 estudios identificados mediante la ecuación de búsqueda, 20 cumplieron con los criterios de inclusión. La media aritmética de los sujetos participantes fue igual a (30,59±24,47). Conclusiones:Los suplementos de proteína podrían tener un efecto positivo en el aumento del rendimiento y la masa muscular, pero hacen falta más estudios para esclarecer su posible beneficio sobre la composición corporal, la fatiga, la atenuación y reducción del dolor y daño muscular. La leucina tiene efecto en el aumento de la masa muscular y su función en población de edad avanzada. Los BCAAs podrían actuar sobre la atenuación de la fatiga central y en la mejora del rendimiento. PALABRAS CLAVE Introduction:The protein supplements and branched-chain amino acids (BCAAs) are consumed by all kinds of people to obtain a number of physiological and metabolic effects reversing improvements in performance and fast recovery among others. Objective: To perform an exhaustive review of the most recent scientific publications where it has studied the effects of consuming protein supplements and BCAAs in resistance training in different physiological and metabolic parameters. Material and Methods:Descriptive literature review. A specific keyword search was conducted in the PubMed database and snowball strategy. Inclusion criteria: studies in humans of ≥18 without pathology, meta-analysis, systematic reviews and randomized controlled trials in English and Spanish related to the consumption of protein supplements and/or BCAAs in resistance training and its effects on muscle damage, anabolic response in muscle recovery, gain muscle mass and strength, body composition and fatigue.Results: Out of the 64 studies identified by the search equation, 20 met the inclusion criteria. The arithmetic mean of the participating subjects is equal to (30.59±24.47). Conclusions:Protein supplements may have a positive effect on increasing muscle mass and performance, but further studies are needed to clarify their potential benefit on body ...