Proteins in sports nutrition: optimizing performance through diet
With a turnover of $19.2 billion in 2019 and projected to reach some $43 billion by 2026, the global sports nutrition market is growing rapidly¹. Today, 66% of the market is occupied by protein products, of which powders represent 55%, drinks 7% and bars 4%.
So, what is the function of proteins in sports nutrition? Generally, they ensure that the body functions properly as they guarantee a good cell structure and contribute to the renewal of muscle tissue and of the bone matrix, as well as playing a part in muscle growth and in numerous physiological processes. They are therefore essential for every individual and still more so for sportsmen and women.
However, not all proteins consumed in our diet are equal: an animal protein and a plant protein will not be assimilated in the same way by the body and will not provide the same types or the same proportion of amino acids.
A knowledge of proteins in sports nutrition is thus essential to manage their intake appropriately and optimize the benefits of the product for the performance of sportsmen and women.
Laïta Nutrition – the nutritional division of the Laïta Dairy Cooperative– has detailed know-how in the area of proteins and is involved in sports nutrition.
Proteins in sports nutrition: requirements and roles²
Protein requirements depend on the level of sport practiced
The protein requirement of a sedentary 80 kg man is 66.4g per day. However this intake level is to be increased in the case of sportsmen and women.
For an adult recreational sportsperson, in good health, the requirement increases slightly in comparison with that of the sedentary general population, i.e., between 66.4g and 96g of proteins per day for an 80kg man³.
For a confirmed endurance sportsperson, the requirement is increased by 20% to 25% in comparison with the sedentary population, i.e., between 96g and 112g proteins per day for an 80kg man.
For a confirmed strength sportsperson who wishes to maintain their muscle mass, the requirement rises to 104-120g of proteins/day for an 80 kg man, even to 160-200g of proteins/day if he wishes to develop his muscle mass. The periods of high protein intake must not however be too prolonged and not exceed 6 months per year.
How does the body use the proteins?
The time whenproteins are ingestedin sports nutrition is an important criterion to be considered to optimize their physiological action.
In fact, before exercise, the muscle cells create a “store” of proteins for the physical effort to come. It is therefore essential to provide via the diet the eight essential amino acids that the body cannot synthesize itself: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.
During exercise, the muscle cells will then use these protein reserves to function correctly. There is therefore increased destruction of proteins and a more or less extensive cessation of muscle protein synthesis, depending on the intensity and duration of exercise.
Finally, after exercise, there is the recovery phase. Protein synthesis increases rapidly and intensively, and the protein destruction process declines. It is a crucial time for ingestion as it signals the muscle cell reconstruction phase. It is therefore important to provide bioavailable essential amino acids in the post-training period.
Correct selection of proteins in sports nutrition?2
It is essential to provide the sportsperson with high-quality proteins whenever they are ingested, so that the body can take full advantage of all their beneficial properties, without loss.
The selection criterion for proteins in sports nutrition is thus their nutritional efficacy, which is defined by their biological value and the speed of digestion.The biological value of a protein represents its real metabolic use relative to the quantity assimilated. The speed of digestion distinguishes “slow” proteins from “fast” proteins. Soluble proteins with an acid pH are called “fast” as they are digested rapidly by the stomach and so stimulate protein synthesis. Insoluble proteins with an acid pH are called “slow” as they are absorbed more slowly in the small intestine and therefore inhibit the destruction of proteins during exercise.
Overall, proteins with a high biological value must therefore be favoured and the intake of fast/slow proteins must be adjusted according to the time of ingestion.
Which foods provide high biological value proteins ?
Eggs are the best source of protein as their biological value is close to 100. They thus have the most balanced amino acid profile of all sources of animal protein and also display a stable nutritional composition.
Milk and lean dairy products are also a very good source of high biological value proteins and even provide other benefits. In fact, these foods provide hydration in addition to nutrition as they contain high levels of water. They thus compensate for the loss of electrolytes caused by profuse sweating during sporting activity!
Regarding plant proteins, it is necessary to combine legumes and cereals in the diet to obtain all the essential amino acids in the right proportions. In fact, plant proteins do not provide lysine or sulphur-containing amino acids.3
In this family, only soybean provides all the essential amino acids in the right proportions. Its biological value is thus close to that of meat.
Fast and /or slow proteins according to the time of ingestion
Slow proteins with a complete amino acid profile are recommended before exercise to pre-empt the coming destruction of proteins.
During exercise, fast proteins will limit the impact of the destruction of muscle protein.
After exercise, a combination of slowly and rapidly digested proteins, both with a complete amino acid profile, is recommended to stimulate muscle reconstruction optimally.
Finally, whether they are derived from animals or plants, proteins in sports nutrition must supply all essential amino acids, have a high biological value, and combine slow and fast proteins to optimize the performance of sportsmen and women.
Laïta Nutrition supports you in your sports nutrition protein projects.
The expertise of Laïta Nutrition at the service of sports nutrition protein projects.
To help you incorporate all of these considerations into your sports nutrition projects, Laïta Nutrition has developed many areas of expertise around proteins in sports nutrition.
In fact we have expertise in the formulation of complex nutritional products, through a personalized development methodology and a strengthened R&D team. We can also advise and manage the development of protein products in sports nutrition in line with precise performance criteria.
Our considerable technological expertise allows us to construct product models and prototypes, and to monitor them throughout development. Our production tools guarantee an optimal product quality in compliance with international food safety standards.
This mastery of very specific processes finally allows us to ensure product traceability and food safety: the Laïta Nutrition factories are FSSC 22000 and ISO 9001 certified!
The adaptability and stringency of Laïta Nutrition therefore make us an ideal partner for your projects in the area of sports nutrition proteins.
Our offers in sports nutrition proteins
Laïta Nutrition has already developed products that meet the nutritional needs of sportsmen and women in an optimized way. Today we offer sports nutrition products for before, during, and after exercise:
- A pre-workout amino acid shot: a 70 ml shot that provides amino acids, taurine and caffeine for athletes who wish to develop their muscle mass and their performance. Low in fat and sugar-free, this shot is to be drunk 30 minutes before exercise for an optimal action. Its original, gourmet taste, salak, is a variation on the classic chocolate – vanilla flavours;
- A post-workout plant-based drink high in proteins: with 20g of plant proteins in a 300 ml bottle, this drink is also a source of vitamins (B, C, D) and minerals (15% NRV in a bottle), low in fats and sugar-free. In this way it provides only 120 kcal per bottle and remains gourmet with its chocolate hazelnut taste. Perfect for stimulating muscle reconstruction in the post-training period!
Through our expertise in dairy proteins and plant proteins, Laïta Nutrition can offer nutritious high biological value products while working on taste and pleasure. We have considerable expertise in the ready-to-drink liquid format which presents numerous advantages for the current more lifestyle-oriented target: portable, ready-to-drink, it offers the more appetizing appearance of a food and its aseptic packaging guarantees a safe product with a long shelf life.
So we see, despite the fact that the sports nutrition market is dominated by protein products in powder form, Laïta Nutrition specialises in a promising format that presents numerous advantages. This ready-to-drink liquid format thus meets the needs of all sportsmen and women.
Laïta Nutrition already has all the necessary know-how to meet your demands in the area of proteins in sports nutrition in a personalized manner.
1.Euromonitor, Global Sports Nutrition Market, 2020
2.CERIN, Proteins and sporting activity: why and how? Symposium on Tuesday 29 November 2011
3.ANSES, proteins
