Protein Intake in Post-Resistance Exercise Period and Muscle Hypertrophy
Vol.9,No.2(2015)
Protein intake and resistance training are factors affecting the rate of muscle protein synthesis. Muscle hypertrophy manifests as a result of a positive protein balance between the rate of muscle protein synthesis and muscle protein breakdown. An intake of protein containing essential amino acids in a period after resistance exercise is a key prerequisite of an effective adaptation. Postprandial hyperaminoacidemia is a key factor in the effectiveness of proteosynthetic processes. The most common types of protein used in sports nutrition include milk protein, egg and soy protein. There are significant differences among them in the context of digestion and essential amino acids resorptio kinetics. Whey protein represents, due to its high content of essential amino acids and leucine is a superior source of protein and is considered an important anabolic stimulus. An amount of ~20–25 g of whey protein consumed after resistance exercise optimises conditions for muscle hypertrophy. Appropriate timing of protein intake in close proximity to the load positively affects an athletes attempt to achieve muscle hypertrophy.
muscle proteosynthesis; whey protein; aminoacids; leucin
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