King Grub
2019-01-21, 10:21
Protein ingestion following resistance-type exercise stimulates muscle protein synthesis rates and consequently enhances the skeletal muscle adaptive response to prolonged training. Ingestion of ~ 20 g of quickly digestible protein isolate optimizes muscle protein synthesis rates during the first few hours of post-exercise recovery. However, the majority of daily protein intake is consumed as slower digestible, nutrient-rich, whole-food protein sources as part of mixed meals. Therefore, the muscle protein synthetic response to the ingestion of protein supplements and typical foods or mixed meals may differ substantially. In addition, the muscle protein synthetic response to feeding is not only determined by acute nutrient intake but is also likely modulated by habitual energy and nutrient intake and nondietary factors such as habitual physical activity, body composition, age, and/or sex. Therefore, nutritional recommendations to maximize the muscle protein synthetic response to exercise depend on the type of meal (e.g., protein supplements vs. mixed meals) and the time until the next feeding opportunity (e.g., feeding before overnight sleep) and, therefore, need to be personalized to the individual athlete.
The ingestion of 20 g of high-quality, rapidly digestible protein results in a near-maximal stimulation of MPS rates at rest and during the initial several hours of recovery following lower-body resistance-type exercise. Ingestion of animal-derived proteins tends to result in a greater increase in MPS rates than ingestion of plant-derived proteins. However, ingestion of larger amounts and/or mixing of different plant-derived proteins may possibly compensate for the lower anabolic properties. The ingestion of relatively large amounts (≥ 40 g) of slowly digestible protein may result in a prolonged MPS response and may be recommendable when there is a prolonged period until the next feeding opportunity (≥ 6 h, e.g., overnight sleep). Recent evidence suggests that whole-food protein sources may contain micronutrients that can further augment the MPS response. The anabolic response to protein ingestion is attenuated during prolonged energy intake restriction, during muscle disuse, and in older adults (especially older females). The ingestion of greater amounts of protein can at least partly rescue the blunted MPS response during prolonged energy restriction and ageing but not during muscle disuse. In conclusion, nutritional recommendations to maximize the MPS response to feeding depend on both the type of meal and time until the next feeding opportunity and should be personalized to the individual athlete.
The Muscle Protein Synthetic Response to Meal Ingestion Following Resistance-Type Exercise. Sports Medicine, 19 January 2019.
https://link.springer.com/article/10.1007/s40279-019-01053-5
The ingestion of 20 g of high-quality, rapidly digestible protein results in a near-maximal stimulation of MPS rates at rest and during the initial several hours of recovery following lower-body resistance-type exercise. Ingestion of animal-derived proteins tends to result in a greater increase in MPS rates than ingestion of plant-derived proteins. However, ingestion of larger amounts and/or mixing of different plant-derived proteins may possibly compensate for the lower anabolic properties. The ingestion of relatively large amounts (≥ 40 g) of slowly digestible protein may result in a prolonged MPS response and may be recommendable when there is a prolonged period until the next feeding opportunity (≥ 6 h, e.g., overnight sleep). Recent evidence suggests that whole-food protein sources may contain micronutrients that can further augment the MPS response. The anabolic response to protein ingestion is attenuated during prolonged energy intake restriction, during muscle disuse, and in older adults (especially older females). The ingestion of greater amounts of protein can at least partly rescue the blunted MPS response during prolonged energy restriction and ageing but not during muscle disuse. In conclusion, nutritional recommendations to maximize the MPS response to feeding depend on both the type of meal and time until the next feeding opportunity and should be personalized to the individual athlete.
The Muscle Protein Synthetic Response to Meal Ingestion Following Resistance-Type Exercise. Sports Medicine, 19 January 2019.
https://link.springer.com/article/10.1007/s40279-019-01053-5