DOES PROTEIN SUPPLEMENTATION AUGMENT MUSCLE MASS AND STRENGTH?
Ann Nutr Metab 2013;63(suppl 1):31 L. van Loon
Dietary protein consumption following a bout of endurance or resistance type exercise stimulates muscle protein synthesis,
inhibits protein breakdown and, as such, stimulates net muscle protein accretion during post-exercise recovery.
Protein ingestion during and/or immediately after exercise is believed to facilitate the skeletal muscle adaptive response to each exercise session, resulting in more effective muscle reconditioning. A few basic guidelines can be defined with regard to the preferred type and amount of dietary protein and the timing by which protein should be ingested. Whey protein appears to be most effective protein source to augment post-exercise muscle protein synthesis rates. The latter is likely attributed to its rapid digestion and absorption kinetics and specific amino acid composition. Ingestion of ~20 g of a high quality dietary protein during and/or immediately after exercise is sufficient to maximize post-exercise muscle protein synthesis rates. Additional ingestion of large amounts of carbohydrate does not further augment post-exercise muscle protein synthesis rates when
ample amounts of dietary protein are already ingested. Dietary protein should be ingested during and/or immediately after cessation of exercise to allow muscle protein synthesis rates to reach maximal levels. Future research should focus on the impact of the timing of protein provision throughout the day on the adaptive response to more prolonged exercise training.
