PROTEIN IS

ESSENTIAL FOR
LEAN MUSCLE
GROWTH
AND REPAIR
PROTEIN IS ESSENTIAL FOR LEAN MUSCLE GROWTH
AND REPAIR
20% of muscle is protein.
Consuming the required
quantity of protein is crucial
for rebuilding and toning
muscle after exercise. To
meet the minimum amino
acid requirements for body
tissue repair, healthy adults
should consume at least
0.8g of protein per kg of
body weight every day.  adults (Deer and Volpi, 2015).
In his latest White Paper about the benefits of
dairy protein, Fonterra Senior Nutritionist, Aaron
Fanning takes a look at the need for high quality
protein to maintain, grow and repair muscle which
is necessary for maintaining health throughout
every stage of life.
“Protein is a key nutrient for muscle mass
because muscle is largely compromise of a range
of proteins … the protective effect of protein is
thought to be driven by a complex interaction
of dietary protein providing amino acids as a
substrate to build and maintain new muscle”
says Aaron.
“Dairy protein is an excellent source of high
quality protein and is an excellent source to help
support the growth and maintenance of muscle.
It contains high levels of the essential amino
acids required by the body, and it is also able to
stimulate muscle protein synthesis to a greater
extent than plant proteins, such as soy” he adds.
WHITE PAPER: A FANNING –
SEPTEMBER 2016
Over 20% of muscle is protein. Many of us don’t
give a second thought to muscle, believing it to
be the domain of elite athletes interested in peak
physical performance. However adequate muscle is
essential for everyday activity, and helps maintain
health throughout life. (Deer and Volpi, 2015).
Like bone, muscle mass unfortunately declines
during later life in a process called sarcopenia.
Muscle makes up 30-40% of bodyweight in a
healthy young person (Janssen et al,. 2000) but
from middle age this declines by 0.4 – 2.6% per
year (Mitchell et al,. 2012), increasing the risk of
frailty, disability and physical dependence in older
Protein is a key nutrient for muscle mass. This
is because muscle is largely comprised of a range
of proteins, from myosin and actin which are the
major proteins that allow for muscle contraction,
to other proteins which allow for normal muscle
metabolism.
Muscle is an adaptive tissue which can
regenerate and respond to changes in its
environment (Goldspink, 1998) by the constant
turnover of the tissue that it is built from.
This muscle protein turnover is driven by two
dominant forces - muscle protein breakdown,
where old tissue is broken down, and muscle
protein synthesis, where new tissue is created.
To support this turnover, our diet needs to provide
the protein building blocks for the body to create
new muscle.
Healthy adults should consume at least 0.8g of
protein per kilogram of bodyweight every day to
meet the minimum amino acid requirements for
body tissue repair.
A number of factors determine how much
protein is required. Global dietary protein
recommendations are defined as the lowest
level of dietary protein intake that will balance
the losses of nitrogen from the body, and thus
maintain the body protein mass, in persons at
energy balance with modest levels of physical
activity (WHO/FAO/UNU, 2007). Typically
this level is approximately 0.8g of protein per
kilogram bodyweight (Institute of Medicine,
2002; Commonwealth Department of Health
and Ageing Australia, 2006; EFSA, 2012). This
recommendation would be around 68g and
54g per day for an 85kg man and 67kg woman,
respectively.
It is important to note that this level of
protein is not developed to be the optimal
intake of protein to maintain health (WHO/
FAO/UNU, 2007). In fact some countries provide
acceptable distribution ranges for protein where
this minimum recommendation is at the bottom
end of the recommended distribution (Institute
of Medicine) or even below the bottom end
(Commonwealth Department of Health and
Ageing Australia, 2006). While these ranges
of protein, carbohydrate and fat intakes are
required, recommended minimums do not take
into account the role played by other nutrients
(Wolfe and Miller, 2008). Current acceptable
ranges for dietary protein fall between 10-
35% (Institute of Medicine) and 15-25%
(Commonwealth Department of Health and
Ageing Australia, 2006) of energy intake.
Intakes of protein higher than the minimum
recommendations are protective of muscle with
ageing, where 1.2g per kilogram of bodyweight
attenuated losses (Houston et al,. 2008). These
data also match recent guidance from medical
and research groups which recommend 1-1.2g of
protein per kilogram of bodyweight per day for
older adults (Bauer et al,. 2013; Deutz et al,. 2014).
The protective effect of protein is thought
to be driven by a complex interaction of dietary
protein providing amino acids as a substrate to
build and maintain new muscle. By delivering
these amino acids, it also provides a key anabolic
signal to the muscle to synthesise new muscle
(Groen et al,. 2015).
Consuming the required quantity of protein
is crucial for rebuilding and toning muscle after
exercise. The type of protein eaten can also
impact the muscles’ response. Dairy protein
is an excellent source of high quality protein
(Rutherfurd et al,. 2015) and is an excellent source
to help support the growth and maintenance of
muscle. It contains high levels of the essential
amino acids required by the body, and it is also
able to stimulate muscle protein synthesis to a
greater extent than plant proteins, such as soy
(Wilkinson et al, 2007; Yang et al, 2012; Tang et
al, 2009). When this protein source is combined
with resistance exercise, it leads to greater gains
in muscle mass (Hartman et al, 2007; Volek et
al, 2013). This reinforces the requirement for
high quality proteins in our diet and consolidates
the view that protein from dairy sources is an
excellent product to meet protein and essential
amino acid requirements, especially for those
interested in exercise, healthy lifestyles, and
ageing well.
Fonterra offers the largest range of
dairy protein ingredients in the industry.
Our NZMP range of SureProteinTM dairy
solutions helps food and beverage
manufactures to increase the protein
content in their products and ensure
their consumers get the quality protein
they need to support healthy lifestyles.
Our SureProteinTM MPC 4882
is a unique functional milk protein
ingredient that is ideal for delivering
high levels of protein into nutritional
applications, including sports and
medical beverages as well as bars and
nutrition supplements. Its versatility and
high nutritional value makes it a great
solution for delivering active consumers
with the protein required for muscle
growth and repair in the formats
they enjoy.
 References
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Evidence-based
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2. Commonwealth Department of Health and Ageing Australia, Ministry of Health New Zealand
& National Health and Medical Research Council (2006) Nutrient Reference Values for Australia
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Council and The Ministry of Health, Canberra.
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in Clinical Nutrition and Metabolic Care, 18(3), 248–253.
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(2014). Protein intake and exercise for optimal muscle function with aging: Recommendations from
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