Performance Enhancement through Protein Supplementation Essay

Performance Enhancement through Protein Supplementation Essay

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Scientists, coaches, and athletes have recognized that periodized strength training promotes increase in skeletal muscle size, increase in force, and increase of the regenerating capacity of the muscle cells.
Innumerous scientists confirm that nutrition and dietary supplementation can deeply affect molecular and cellular processes that occur in the body during the exercise and the recovery process. This brief review analyzes the potential for performance enhancement through protein supplementation ingestion, and the importance of nutrition education for sports supplement users.
According to the book “Understanding normal and clinical nutrition”, the Recommended Dietary Allowance (RDA) for protein intake is, 0.8g/kg of body weight for non-athletes; according to nutrition professionals this amount can be achieved through a healthy diet (Rolfes, Pinna, & Whitney, 2012). It is well known that athletes, due to their high energy expenditure, need to ingest a greater quantity of nutrients with the purpose of repairing and building muscle cells, besides reestablishing energy storage; The International Society of Sports Nutrition (2007) states that athletes and exercising individuals amount of protein to be consumed depends on the intensity of the exercise training sessions, the quality of the protein ingested in their whole foods diet, besides their carbohydrate intake. Meanwhile, athletes’ protein needs should be about 1.4 to 2.0 g/kg of body weight, and even though dietary supplements are a safe way to meet protein requirement, it would be healthier to obtain the necessary nutrients ingesting high quality foods as part of a daily diet (Campbell et al, 2007).
While dietary proteins have a very important function...

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...r rice protein supplementation on body composition and exercise performance. Nutrition Journal, 12:86 doi:10.1186/1475-2891-12-86
Lariviere, D. (2013, April 18). Nutritional supplements flexing muscles as growth industry. Forbes. Retrieved from nal- supplements-flexing-their-muscles-as-growth-industry/
Lowery, L. M., & Devia, L. (2009). Dietary protein safety and resistance exercise: what d o we really know? Journal of the International Society of Sports Nutrition, 6:3 doi: 10. 1186/1550-2783-6-3
Rolfes, S. R., Pinna, K., & Whitney, E. (2012). Understanding normal and clinical nutrition
(9th ed.) Belmont, CA: Wadsworth.
U.S. Department of Health and Human Services, U.S. Food and Drug Administration (2013). Dietary Supplements. Retrieved from

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