Protein, Creatine, and Muscle: ISSN Conference Recap
By The Endurance Edge Dietitians, Chris Newport, MS, RD/LDN, EP-C, CISSN and Sarah Heckler, MS, RD/LDN, CISSN (and sports nutrition friend Leonela)
Recently, we attended the International Society of Sports Nutrition’s (ISSN) 15th Annual Conference in Clearwater Beach, Florida. ISSN focuses on researching current and emerging trends in the sports nutrition world.
Stay tuned for a very entertaining YouTube (subscribe for the latest goodies!) video highlighting our adventures throughout the weekend.
There was a common theme in this year’s conference…aging muscle. Presenters from around the world discussed ways in which to build and/or maintain muscle mass as we age.
So here is what we learned, in a nutshell:
Protein Matters
It’s no secret that protein is key in building or maintaining muscle mass.
The recommended daily allowance, RDA, for protein is 0.8 g/kg/day. However, this may not be enough to build or maintain muscle mass.
ISSN research recommends 1.4-2.0 g/kg/day. Special attention after resistance training should be taken in order to maximize strength training benefits. Older adults should consume 0.4 g/kg of body weight, containing 3-5 g leucine post exercise, with 3 hours, to maximize muscle protein synthesis.
Creatine, the Superhero
At this year’s conference, creatine was referred to as the “superhero of supplements.”
Creatine supplementation may enhance recovery and increase muscle mass, strength and work capacity.
Consuming 5-10 grams or 0.1 g/kg of body weight, in post exercise period, may increase aging muscle mass. Adding protein and carbs to your “creatine cocktail” may create an even more anabolic environment.
Omega-3s for Performance
Research shows that a 6 week supplementation of 4g/day (that’s a lot!) of fish oil significantly increases lean body mass and decreases fat mass. This is especially important to avoid losing too much muscle as we age.
EAAs vs. BCAAs
Amino acids (AAs) are the building blocks of protein and can be categorized as nonessential, essential and conditionally essential.
Essential amino acids (EAA) aid in building proteins, synthesizing hormones and neurotransmitters and can boost athletic performance and improve mood.
Of the 20 amino acids 9 are essential, including:
- Phenylalanine
- Valine
- Threonine
- Tryptophan
- Methionine
- Leucine (the true rock star!)
- Isoleucine
- Lysine
- Histidine
EAAs cannot be made in the body so they must come from our diets. EAAs can be found in complete protein sources such as meat, seafood, poultry, eggs, dairy, soy, quinoa and buckwheat.
Data Blitz One Liners
One of the sessions was called “data blitz” where 20 researchers each had 60 seconds (timed!) to present their latest findings.
It was the most informative (and entertaining) 20 minutes we have ever sat through!
Here’s our version of a data blitz for what we learned:
- Combine creatine with protein after exercise for extra muscle boost.
- The best “recovery cocktail” for aging muscle should include 25 g whey protein, 500 mL milk, 5-10 g creatine and 1-4 g fish oil.
- Resistance training is key in maintaining muscle mass as we age (don’t stop exercising!)
- Overeating peanut butter will make you fatter.
- Exercise may alleviate chronic stress and regulate cortisol (but lack of sleep will make it worse).
Want to know what sports nutrition solutions are right for you? Contact us and we can help!
