Die Protein-Lüge (#543) – Literaturverzeichnis

Hier findest Du eine Übersicht aller wissenschaftlichen Quellen zu den Protein-Empfehlungen, Aussagen und Inhalten von Fitness mit M.A.R.K. Folge 543, “Die Protein-Lüge: Warum offizielle Empfehlungen dich schwach halten”.

Kritik zu offiziellen Empfehlungen (RDA) und methodischen Problemen

1. Offizielle Referenzwerte der DGE: Protein.
2. Rand WM et al. (2003): Meta-analysis of nitrogen balance studies for estimating protein requirements in healthy adults. Am J Clin Nutr, 77(1):109-127
3. Wolfe RR et al. (2017): Optimizing Protein Intake in Adults: Interpretation and Application of the Recommended Dietary Allowance Compared with the Acceptable Macronutrient Distribution Range. Adv Nutr, 8(2):266-275
4. Elango R et al. (2010): Evidence that protein requirements have been significantly underestimated. Curr Opin Clin Nutr Metab Care, 13(1):52-57
5. Phillips SM (2017): Current Concepts and Unresolved Questions in Dietary Protein Requirements and Supplements in Adults. Front Nutr, 4:13

Neue Protein-Empfehlungen (IAAO-Methode)

5. Humayun MA et al. (2007): Reevaluation of the protein requirement in young men with the indicator amino acid oxidation technique. Am J Clin Nutr, 86(4):995-1002
6. Kato H et al. (2016): Protein Requirements Are Elevated in Endurance Athletes after Exercise as Determined by the Indicator Amino Acid Oxidation Method. PLoS One, 11(6):e0157406
7. Pencharz PB et al. (2016): Recent developments in understanding protein needs – How much and what kind should we eat? Appl Physiol Nutr Metab, 41(5):577-580
8. Morton RW et al. (2018): A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med, 52(6):376-384
9. Phillips SM, Van Loon LJC (2011): Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci, 29(S1):S29-S38

Sarkopenie und Muskelabbau

10. Volpi E et al. (2004): Muscle tissue changes with aging. Curr Opin Clin Nutr Metab Care, 7(4):405-410
11. von Haehling S et al. (2010): An overview of sarcopenia: facts and numbers on prevalence and clinical impact. J Cachexia Sarcopenia Muscle, 1(2):129-133
12. Larsson L et al. (2019): Sarcopenia: Aging-Related Loss of Muscle Mass and Function. Physiol Rev, 99(1):427-511
13. Janssen I et al. (2002): Low relative skeletal muscle mass (sarcopenia) in older persons is associated with functional impairment and physical disability. J Am Geriatr Soc, 50(5):889-896
14. Frontera WR et al. (2000): Aging of skeletal muscle: a 12-yr longitudinal study. J Appl Physiol, 88(4):1321-1326
15. Doherty TJ (2003): Invited review: Aging and sarcopenia. J Appl Physiol, 95(4):1717-1727

Anabole Resistenz

16. Wall BT et al. (2015): Aging Is Accompanied by a Blunted Muscle Protein Synthetic Response to Protein Ingestion. PLoS One, 10(11):e0140903
17. Burd NA et al. (2013): Anabolic resistance of muscle protein synthesis with aging. Exerc Sport Sci Rev, 41(3):169-173
18. Moore DR et al. (2015): Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. J Gerontol A Biol Sci Med Sci, 70(1):57-62
19. Symons TB et al. (2009): A moderate serving of high-quality protein maximally stimulates skeletal muscle protein synthesis in young and elderly subjects. J Am Diet Assoc, 109(9):1582-1586
20. Wall BT et al. (2013): Disuse impairs the muscle protein synthetic response to protein ingestion in healthy men. J Clin Endocrinol Metab, 98(12):4872-4881
21. Wall BT et al. (2014): Substantial skeletal muscle loss occurs during only 5 days of disuse. Acta Physiol, 210(3):600-611
22. Kumar V et al. (2009): Age-related differences in the dose-response relationship of muscle protein synthesis to resistance exercise in young and old men. J Physiol, 587(1):211-217
23. Fujita S et al. (2007): Aerobic exercise overcomes the age-related insulin resistance of muscle protein metabolism by improving endothelial function and Akt/mammalian target of rapamycin signaling. Diabetes, 56(10):2541-2546

Leucin und Muskelproteinsynthese

24. Drummond MJ, Rasmussen BB (2008): Leucine-enriched nutrients and the regulation of mammalian target of rapamycin signalling and human skeletal muscle protein synthesis. Curr Opin Clin Nutr Metab Care, 11(3):222-226
25. Koopman R et al. (2005): Combined ingestion of protein and free leucine with carbohydrate increases postexercise muscle protein synthesis in vivo in male subjects. Am J Physiol Endocrinol Metab, 288(4):E645-E653
26. Churchward-Venne TA et al. (2012): Supplementation of a suboptimal protein dose with leucine or essential amino acids: effects on myofibrillar protein synthesis at rest and following resistance exercise in men. J Physiol, 590(11):2751-2765
27. Zaromskyte G et al. (2021): Evaluating the leucine trigger hypothesis to explain the post-prandial regulation of muscle protein synthesis in young and older adults: A systematic review. Front Nutr, 8:685165
28. Rondanelli M et al. (2021): Where to find leucine in food and how to feed elderly with sarcopenia in order to counteract loss of muscle mass: Practical advice. Front Nutr, 7:622391
29. Norton LE et al. (2012): Leucine content of dietary proteins is a determinant of postprandial skeletal muscle protein synthesis in adult rats. Nutr Metab, 9:67

Proteinverteilung

30. Areta JL et al. (2013): Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. J Physiol, 591(9):2319-2331
31. Mamerow MM et al. (2014): Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. J Nutr, 144(6):876-880
32. Moore DR et al. (2009): Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am J Clin Nutr, 89(1):161-168
33. Loenneke JP et al. (2016): Per meal dose and frequency of protein consumption is associated with lean mass and muscle performance. Clin Nutr, 35(6):1506-1511

Protein bei Gewichtsverlust

34. Longland TM et al. (2016): Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. Am J Clin Nutr, 103(3):738-746
35. Wycherley TP et al. (2012): Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials. Am J Clin Nutr, 96(6):1281-1298
36. Kim JE et al. (2016): Effects of dietary protein intake on body composition changes after weight loss in older adults: a systematic review and meta-analysis. Nutr Rev, 74(3):210-224
37. Perna S et al. (2024): Muscle Mass and Glucagon-Like Peptide-1 Receptor Agonists: Adaptive or Maladaptive Response to Weight Loss? Circulation, 149(16):1270-1272
38. Müller TD et al. (2024): Changes in lean body mass with glucagon-like peptide-1-based therapies and mitigation strategies. Nat Rev Endocrinol, 20(8):466-479

Nierenfunktion und Sicherheit

39. Devries MC et al. (2018): Changes in Kidney Function Do Not Differ between Healthy Adults Consuming Higher- Compared with Lower- or Normal-Protein Diets: A Systematic Review and Meta-Analysis. J Nutr, 148(11):1760-1775
40. Schwingshackl L, Hoffmann G (2014): Comparison of high vs. normal/low protein diets on renal function in subjects without chronic kidney disease: a systematic review and meta-analysis. PLoS One, 9(5):e97656
41. Antonio J et al. (2016): A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males. J Nutr Metab, 2016:9104792
42. Ko GJ et al. (2020): The Effects of High-Protein Diets on Kidney Health and Longevity. J Am Soc Nephrol, 31(8):1667-1679
43. Remer T et al. (2023): Protein intake and risk of urolithiasis and kidney diseases: an umbrella review of systematic reviews for the evidence-based guideline of the German Nutrition Society. Eur J Nutr, 62(5):1957-1975

mTOR, Protein und Langlebigkeit

44. Drummond MJ et al. (2009): Leucine-Enriched Nutrients and the Regulation of mTOR Signalling and Human Skeletal Muscle Protein Synthesis. Curr Opin Clin Nutr Metab Care, 12(1):54-58
45. Son SM et al. (2019): Leucine Signals to mTORC1 via Its Metabolite Acetyl-Coenzyme A. Cell Metab, 29(1):192-201
46. Johnson SC et al. (2013): mTOR is a key modulator of ageing and age-related disease. Nature, 493(7432):338-345
47. Lamming DW et al. (2012): Rapamycin-induced insulin resistance is mediated by mTORC2 loss and uncoupled from longevity. Science, 335(6076):1638-1643
48. Watson K, Baar K (2014): mTOR and the health benefits of exercise. Semin Cell Dev Biol, 36:130-139
49. Drummond MJ et al. (2009): Rapamycin administration in humans blocks the contraction-induced increase in skeletal muscle protein synthesis. J Physiol, 587(7):1535-1546
50. Hill CM et al. (2022): FGF21 is required for protein restriction to extend lifespan and improve metabolic health in male mice. Nat Commun, 13(1):1897
51. Richardson NE et al. (2021): Lifelong restriction of dietary branched-chain amino acids has sex-specific benefits for frailty and lifespan in mice. Nat Aging, 1(1):73-86
52. Speakman JR et al. (2016): Calories or protein? The effect of dietary restriction on lifespan in rodents is explained by calories alone. Exp Gerontol, 86:28-38

Schwangerschaft

53. Stephens TV et al. (2015): Protein Requirements of Healthy Pregnant Women during Early and Late Gestation Are Higher than Current Recommendations. J Nutr, 145(1):73-78
54. Elango R et al. (2016): Protein and Amino Acid Requirements during Pregnancy. Adv Nutr, 7(4 Suppl):839S-844S
55. Imdad A, Bhutta ZA (2012): Maternal nutrition and birth outcomes: effect of balanced protein-energy supplementation. Paediatr Perinat Epidemiol, 26(Suppl 1):178-190
56. Marshall NE et al. (2022): The importance of nutrition in pregnancy and lactation: lifelong consequences. Am J Obstet Gynecol, 226(5):607-632

Durchschnittliche Protein-Aufnahme

57. Berryman CE et al. (2018): Protein intake trends and conformity with the Dietary Reference Intakes in the United States: analysis of the National Health and Nutrition Examination Survey, 2001–2014. Am J Clin Nutr, 108(2):405-413
58. Fulgoni VL 3rd (2008): Current protein intake in America: analysis of the National Health and Nutrition Examination Survey, 2003–2004. Am J Clin Nutr, 87(5):1554S-1557S
59. Heuer T et al. (2015): Food consumption of adults in Germany: results of the German National Nutrition Survey II based on diet history interviews. Br J Nutr, 113(10):1603-1614
60. Gose M et al. (2016): Trends in food consumption and nutrient intake in Germany between 2006 and 2012: results of the German National Nutrition Monitoring (NEMONIT). Br J Nutr, 115(8):1498-1507
61. Halkjaer J et al. (2009): Intake of total, animal and plant proteins, and their food sources in 10 countries in the European Prospective Investigation into Cancer and Nutrition. Eur J Clin Nutr, 63(Suppl 4):S16-S36