For example, different types of proteins (e.g., casein Selonsertib datasheet and whey) are digested at different rates, which directly affect whole body catabolism and anabolism [35–38]. Therefore, care should be taken not only to make sure the athlete

consumes enough protein in their diet but also that the protein is high quality. The best dietary sources of low fat, high quality protein are light skinless chicken, fish, egg white and skim milk (casein and whey) [35]. The best sources of high quality protein found in nutritional supplements are whey, colostrum, casein, milk proteins and egg protein [34, 35]. Although some athletes may not need to supplement their diet with protein and some sports nutrition specialists may not think that protein supplements are necessary, it is common for a sports nutrition specialist to recommend that some athletes supplement their diet with protein in order to meet dietary protein needs and/or provide essential amino acids following exercise in order to optimize protein synthesis. The ISSN has recently adopted a position stand on protein that highlights the following points [39]: 1.

Exercising individuals need approximately 1.4 to 2.0 grams of protein per kilogram of bodyweight per day.   2. Concerns that protein intake within this range is unhealthy are unfounded in healthy, exercising individuals.   3. An attempt should be CH5183284 datasheet made to obtain protein Teicoplanin requirements from whole foods, but supplemental protein is a safe and convenient method of ingesting high quality dietary protein.   4. The timing of protein intake in the time period encompassing the exercise session has several benefits including improved recovery and greater gains in fat free mass.   5. Protein residues such as branched chain amino acids have been shown to be beneficial for the exercising individual, including increasing the rates of protein synthesis, decreasing the rate of protein degradation, and possibly aiding in recovery from exercise.

  6. Exercising individuals need more dietary protein than their sedentary counterparts   Fat The dietary recommendations of fat intake for athletes are similar to or slightly greater than those recommended for non-athletes in order to promote health. Maintenance of energy balance, replenishment of intramuscular triacylglycerol stores and selleck chemicals adequate consumption of essential fatty acids are of greater importance among athletes and allow for somewhat increased intake [40]. This depends on the athlete’s training state and goals. For example, higher-fat diets appear to maintain circulating testosterone concentrations better than low-fat diets [41–43]. This has relevance to the documented testosterone suppression which can occur during volume-type overtraining [44].