Nutritional interventions designed to maximally stimulate MPS may be useful for those individuals concerned with enhancing skeletal muscle protein accretion, particularly when they are combined with a program of chronic resistance exercise. Factors including protein/EAA dose, protein source, timing of protein ingestion, and amino acid composition appear to impact the magnitude, and possibly duration, of postprandial MPS . Therefore, in terms of current recommendations it appears that consumption of ~ 20–25 g (corresponding to ~ 8–10 g EAA) [5] of a rapidly absorbed protein [6,8,53] may serve to maximally stimulate MPS after resistance exercise in young healthy individuals. Ideal candidates to fulfill such criteria appear to be whey [6,8] or bovine milk [7]. Whether these recommendations hold for individuals outside of ~80-90 kg is unknown and future research is warranted to address this question.
At Experimental Biology 2012, Dr. Blake Rasmussen and colleagues presented a new and first-of-its-kind clinical study: “Effect of Protein Blend vs. Whey Protein Ingestion on Muscle Protein Synthesis Following Resistance Exercise.” The results of this study suggest that a protein blend combination of soy, whey and casein may be best to consume post-workout for building muscle. Specifically, the blend of proteins in this study showed an increase in a persons “anabolic window” the amount of time it takes for building muscle to occur post exercise.
Results showing that of whey protein ingestion after exercise vs. casein is better. Seems like whey is higher in the branched chain amino acid leucine.
I’ve also been reading up on branched chain amino acids and there use in longer endurance events. Seems like it’s the leucine that plays a role in conserving muscle. While isoleucine and valine conserve carbohydrates. From examine.com: supplementation in a fasted state can alleviate dropping into ketosis by providing valine and isoleucine as substrate for gluconeogenesis and thus carbohydrate metabolism. BCAA supplementation may also exert more of a protective effect on muscle given leucine content is held constant, as valine and isoleucine can protect muscle in a sacrificial manner by being converted into glucose instead of the muscle tissue’s amino acid content being converted into glucose.
This new study comes out gives more proof it’s protein that keeps us awake and thin.
Below is disproves why your Thanksgiving meal, or any meal with meat in it, does not make you sleepy. You’ll have to scroll down a ways to find the answer.
Thanks to Sam Callan, USA Cycling Coaching Director, for passing this along.
Abstract
Several nutritional strategies can optimize muscle bulk and strength adaptations and enhance recovery from heavy training sessions. Adequate energy intake to meet the needs of training and carbohydrate intake sufficient to maintain glycogen stores (>7 g carbohydrate·kg−1·day−1 for women; >8 g carbohydrate·kg−1·day−1 for men) are important. Dietary protein intake for top sport athletes should include some foods with high biological value, with a maximum requirement of approximately 1.7 g·kg−1·day−1 being easily met with an energy sufficient diet. The early provision of carbohydrate (>1 g·kg−1) and protein (>10 g) early after an exercise session will enhance protein balance and optimize glycogen repletion. Creatine monohydrate supplementation over several days increases body mass through water retention and can increase high-intensity repetitive ergometer performance. Creatine supplementation can enhance total body and lean fat free mass gains during resistance exercise training; however, strength gains do not appear to be enhanced versus an optimal nutritional strategy (immediate post-exercise protein and carbohydrate). Some studies have suggested that β-OH-methyl butyric acid (β-HMB) can enhance gains made through resistance exercise training; however, it has not been compared “head to head” with optimal nutritional practices. Overall, the most effective way to increase strength and bulk is to perform sport-specific resistance exercise training with the provision of adequate energy, carbohydrate, and protein. Creatine monohydrate and β-HMB supplementation may enhance the strength gains made through training by a small margin but the trade-off is likely to be greater bulk, which may be ergolytic for any athlete participating in a weight-supported activity.
You’ll just need to register. Also, if you haven’t watched the other free webinar in this series that I posted on Thursday, that will be a good follow up to this webinar.
The researchers concluded that muscle metabolism after exercise can be manipulated via dietary means. In terms of the most beneficial timing of protein intake, immediate postexercise consumption appears to be best. Furthermore, leucine may play an especially important role in stimulating muscle growth in the postactivity recovery period
