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Protein Timing and its Effects on Muscular Hypertrophy and Strength in Individuals Engaged in Weight-Training

Show simple item record Lukaszuk, Judith Stark, Matthew Prawitz, Aimee Salacinski, Amanda 2014-01-31T22:52:28Z 2014-01-31T22:52:28Z 2012
dc.identifier.citation Stark et al. Journal of the International Society of Sports Nutrition, 2012, 9:54 en_US
dc.description.abstract The purpose of this review was to determine whether past research provides conclusive evidence about the effects of type and timing of ingestion of specific sources of protein by those engaged in resistance weight training. Two essential, nutrition-related, tenets need to be followed by weightlifters to maximize muscle hypertrophy: the consumption of 1.2-2.0 g -1 of body weight, and ≥44-50 of body weight. Researchers have tested the effects of timing of protein supplement ingestion on various physical changes in weightlifters. In general, protein supplementation pre- and post-workout increases physical performance, training session recovery, lean body mass, muscle hypertrophy, and strength. Specific gains, differ however based on protein type and amounts. Studies on timing of consumption of milk have indicated that fat-free milk post-workout was effective in promoting increases in lean body mass, strength, muscle hypertrophy and decreases in body fat. The leucine content of a protein source has an impact on protein synthesis, and affects muscle hypertrophy. Consumption of 3–4 g of leucine is needed to promote maximum protein synthesis. An ideal supplement following resistance exercise should contain whey protein that provides at least 3 g of leucine per serving. A combination of a fast-acting carbohydrate source such as maltodextrin or glucose should be consumed with the protein source, as leucine cannot modulate protein synthesis as effectively without the presence of insulin. Such a supplement post-workout would be most effective in increasing muscle protein synthesis, resulting in greater muscle hypertrophy and strength. In contrast, the consumption of essential amino acids and dextrose appears to be most effective at evoking protein synthesis prior to rather than following resistance exercise. To further enhance muscle hypertrophy and strength, a resistance weight- training program of at least 10–12 weeks with compound movements for both upper and lower body exercises should be followed. en_US
dc.language.iso en en_US
dc.publisher BioMed Central en_US
dc.subject Protein timing en_US
dc.subject Muscular hypertrophy en_US
dc.subject Muscular strength en_US
dc.subject Body composition en_US
dc.subject Whey protein en_US
dc.subject Milk protein en_US
dc.subject Protein synthesis en_US
dc.title Protein Timing and its Effects on Muscular Hypertrophy and Strength in Individuals Engaged in Weight-Training en_US
dc.type Article en_US
dc.altlocation.uri en_US
dc.contributor.department School of Family, Consumer, and Nutrition Sciences

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