Dietary protein ingestion after exercise stimulates muscle protein inhibits protein breakdown and, as such, stimulates net muscle protein following resistance as well as endurance type exercise. Protein and/or immediately after exercise has been suggested to facilitate the muscle adaptive response to each exercise session, resulting in more muscle reconditioning. A few basic guidelines can be defined with regard preferred type and amount of dietary protein and the timing by which should be ingested. Whey protein seems to be most effective to increase post-exercise muscle protein synthesis rates. This is likely attributed rapid digestion and absorption kinetics and specific amino acid Ingestion of approximately 20 g protein during and/or immediately after is sufficient to maximize post-exercise muscle protein synthesis rates. Additional ingestion of large amounts of carbohydrate does not further post-exercise muscle protein synthesis rates when ample protein is ingested. Dietary protein should be ingested during and/or immediately cessation of exercise to allow muscle protein synthesis rates to reach levels. Future research should focus on the impact of the timing of provision throughout the day on the adaptive response to more prolonged training. Copyright (c) 2013 Nestec Ltd., Vevey/S. Karger AG, Basel.
|Title of host publication||Limits of Human Endurance|
|Editors||L.J.C. van Loon, R. Meeusen|
|Place of Publication||Oxford|
|Publication status||Published - 1 Jan 2013|
|Series||Nestlé Nutrition Institute Workshop Series|