Key takeaways
- The role of the food matrix of whole foods in influencing the digestion and absorption of dietary protein is key.
- Exercise matters: Physical activity provides the key stimulus for the body to use dietary protein for muscle protein synthesis.
- Quantity counts, but so does quality - and not all protein sources are equal. Dairy proteins are especially rich in leucine and other essential amino acids, making them particularly effective for muscle protein synthesis (MPS) and for use as fuel during endurance exercise.
- Beware muscle breakdown during weight loss: calorie-curbing athletes must be careful to balance nutrient intake and avoid muscle being used as fuel.
Exciting advances in protein science are ushering in a new era of sports nutrition. That was how Dr Andy Holwerda, Senior Team Leader Muscle at Danone R&I, set the scene for the symposium in Lausanne on July 7. Now – as the experts emphasized during the discussion – it’s a question of moving from science to practice, using food-based strategies to optimize athletes’ protein intake and support performance and recovery.
Speaking on the topic of Muscle conditioning after exercise: From protein powders to foods, Professor Luc van Loon of Maastricht University Medical Center explained how research is beginning to unravel the mysteries of the food matrix. A major determinant of protein digestion and absorption, the food matrix is governed by a host of factors that interact within a whole food to shape how the protein behaves in the body, he said.
According to Professor van Loon, the type of protein in a food matters. Protein sources that are more rapidly digested and absorbed, and which contain a balanced profile of essential amino acids, generally stimulate muscle protein synthesis to a greater extent.
For example, whey proteins in dairy products are especially effective for recovery and muscle adaptation. But he also pointed to food matrix factors that can influence amino acid bioavailability and functionality, including home preparation steps, the other nutrients present in a meal, and even how we chew or sit when eating.
His top tips? Stay physically active, consume sufficient protein across regular meals, and remember that nutrition works best within the broader context of an overall healthy lifestyle.
Optimizing protein intake for exercise
Professor van Loon’s conclusions were confirmed by Professor Stuart Phillips, from the Faculty of Science at McMaster University, Canada. He advised that the trend for eating more protein than is recommended in guidelines is backed by science and gaining the support of experts as the evidence strengthened. However, Professor Phillips also stressed that protein remains only one component of a balanced diet.
Moreover, it’s important for health professionals to tailor dietary advice to an individual’s specific needs. For example, while protein is associated primarily with strength training and muscle building, endurance athletes also need protein in the right amounts, and from the right sources, to support their energy expenditure during prolonged exercise. “Leucine – the amino acid responsible for stimulating MPS – is most readily used as fuel during endurance exercise,” Professor Phillips explained, “so it makes sense that endurance athletes would benefit from more protein.”
In his presentation, Impact of protein intake on muscle performance and recovery: What are the relevant protein variables?, Professor Phillips explained that quality and quantity should both be considered – but stressed that protein can’t do it alone. “Exercise remains the primary stimulus enabling the body to use dietary protein effectively for MPS,” he said, highlighting that this is true not only for athletes, but also for populations vulnerable to muscle loss, such as elderly people or those using GLP-1 weight-loss medications.
Optimal protein intake – up to 1.6 g/kg body weight per day – can usually be achieved through real food, which contains other nutrients that your body needs.
Prof. Stuart Phillips
- McMaster University, Canada.
Balancing protein consumption with energy restriction
The symposium’s final expert, Professor Emerita Nancy Rodriguez of the University of Connecticut, explored the connection between weight loss and protein in her presentation on Recommendations for athletes in energy restriction: Strategies to optimize protein intake and utilization.
If an athlete’s overall energy intake drops too low and not enough glycogen is available, muscle tissue may be broken down and amino acids used as fuel instead of supporting recovery and adaptation. During the symposium, Professor Rodriguez called for weight-loss programs to be carefully designed to avoid compromising muscle and performance: Energy restriction should be managed so that athletes aren’t wasting their muscle in order to meet their fuel needs.
But it’s not all about nutrient targets: Professor Rodriguez advocated for a practical, meal-based approach that integrates protein throughout the day.
Professor Rodriguez closed the event with a reminder of the critical role of an athlete’s coaches, trainers, and nutritionists in translating fundamental energy balance principles into successful dietary strategies. At Danone R&I, we are proud to support practitioners in doing so, whether by advancing scientific understanding through our protein and muscle research or by promoting expert voices to help turn knowledge into real-world impact.
If carbohydrates aren’t meeting an athlete’s needs to replenish glycogen, the athlete may need to reduce protein intake and increase carbohydrate intake.
Prof. Emerita Nancy Rodriguez
- University of Connecticut
Find out more
Practical information - ECSS 2026
Download the newsletter with information about the experts’ presentations - ECSS 2026
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