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Beyond the Zone: Protein Needs of Active Individuals

Exercise Nutrition Research Laboratory, The University of Western Ontario, London, Ontario, CANADA

View larger version (31K): [in a new window]   Fig. 1. Gender effects on energy (food) intake in physically active individuals (SW=swimmers, XSK=cross-country skiers, RN=distance runners, WL=weight lifters, BB=bodybuilders, WR=wrestlers, BKB=basketball players, GY=gymnasts, BD=ballet dancers). While men typically increase their energy intake appropriately for the increased expenditure of their activity (with the exception of bodybuilders and wrestlers), women routinely fail to do so. (Adapted from [12–16].)

View larger version (34K): [in a new window]   Fig. 2. Nitrogen excretion increases with prolonged, moderately intense exercise and especially so when carbohydrate stores are low. (Adapted from [17].)

View larger version (26K): [in a new window]   Fig. 3. Comparison of nitrogen balance (protein requirements) in distance runners vs. sedentary subjects. (Adapted from [22].)

View larger version (33K): [in a new window]   Fig. 4. Comparison of nitrogen balance (protein requirements) in individuals who are strength training with differing protein intakes. (Adapted from [23].)

View larger version (23K): [in a new window]   Fig. 5. Effect of a strength training session on muscle protein synthesis. (Adapted from [25].)

View larger version (33K): [in a new window]   Fig. 6. Schematic representation of how creatine could enhance adenosine triphosphate availability and, consequently, intense exercise performance.

View larger version (29K): [in a new window]   Fig. 7. Effects of brief (5 day, 20 g/day) creatine supplemetation on intense exercise performance (isokinetic knee extension [Nm] at 180°/sec) over the subsequent 4 weeks. (Adapted from [28].)

View larger version (42K): [in a new window]   Fig. 8. Effect of increasing protein intake on protein synthesis in strength athletes vs. controls. (Adapted from [26].)

View larger version (27K): [in a new window]   Fig. 9. Effect of age on muscle protein synthesis. (Adapted from reference 49.)

View larger version (29K): [in a new window]   Fig. 10. Effect of indispensable amino acid intake following strength exercise on insulin release. (Adapted from [62].)

View larger version (48K): [in a new window]   Fig. 11. Effect on indispensable amino acid intake following strength exercise on protein synthesis. (Adapted from [62].)

View larger version (30K): [in a new window]   Fig. 12. Schematic representation of how time affects protein metabolism. (Adapted from [66].)

View larger version (32K): [in a new window]   Fig. 13. Schematic representation of how exercise may alter protein requirements. (Adapted from [66].)