PROTEIN, A KEY MACRONUTRIENT, IS NEEDED BY THE BODY TO REPAIR AND BUILD NEW CELLULAR STRUCTURES. EXERCISING INDIVIDUALS PARTICIPATING IN BOTH AEROBIC AND ANAEROBIC ACTIVITIES REQUIRE GREATER AMOUNTS OF PROTEIN (1.2–1.6 G·KG−1·D−1) IN THEIR DIET. PROTEIN QUALITY IS EVALUATED PRIMARILY BY ESSENTIAL AMINO ACID CONTENT (8–12 G) AND DIGESTIBILITY CORRECTED AMINO ACIDS (PDCAA) SCORES (1.0–1.2+). FLESH (BEEF, PORK, POULTRY, AND FISH), DAIRY (WHEY, CASEIN, MILK, AND CHEESE), EGG, AND PLANT (VEGETABLE, SOY, ETC.) RANGE IN QUALITY (PDCAAS: 0.74–1.2+) AND OTHER PROPERTIES THAT FURTHER IMPACT HEALTH. OPTIMAL DOSING (∼20–25 G; 8–12 G ESSENTIAL AMINO ACIDS) IS IMPORTANT TO MAXIMALLY STIMULATE MUSCLE PROTEIN SYNTHESIS AND PROMOTE A POSITIVE MUSCLE PROTEIN BALANCE.
1Department of Health, Exercise and Sports Sciences, University of New Mexico, Albuquerque, New Mexico; and
2Department of Exercise Science, School of Sport, Recreation and Exercise Sciences, Lindenwood University, St. Charles, Missouri
Conflicts of Interest and Source of Funding: The authors report no conflicts of interest and no source of funding.
Trisha A. McLainis a PhD student in the Health, Exercise, and Sports Science Department at the University of New Mexico. Trisha currently serves as a student representative for the NSCA's Nutrition, Metabolism and Body Composition Special Interest Group and the International Society of Sports Nutrition.
Kurt A. Escobaris a PhD student and teaching assistant in the Department of Health, Exercise, and Sports Sciences at the University of New Mexico.
Chad M. Kerksickis currently an Assistant Professor of Exercise Science in the Exercise Science department in the School of Sport, Recreation and Exercise Sciences at Lindenwood University.