The more protein you take during strength training, the more likely it is that muscle growth will be promoted.
A research team from Wageningen University and elsewhere has reported that the more protein you consume, the more efficient muscle protein synthesis becomes after exercise.
The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans - PubMed
A New Study Challenges Conventional Wisdom on Protein Consumption - Trail Runner Magazine
Previous research has shown that for healthy young people, consuming 20 to 25 g of protein is sufficient to maximize the efficiency of muscle protein synthesis post-exercise; It was thought that the efficiency would not improve and the excess amino acids would be oxidized. Therefore, it was recommended to consume 20-25g of protein per meal.
However, the research team points to the example that once a snake eats food, it takes 10 days to digest and synthesize protein. 'I think this is incompatible with the eating habits of many animals in nature, which consume little food.'
According to the research team, previous research had only involved subjects ingesting 45g of protein and checking the state of protein synthesis after 6 hours. However, 45g is said to be insufficient to resolve muscle protein synthesis issues.
The research team trained 36 male subjects to cycle for five minutes, then had them perform four sets of leg presses, leg extensions, lat pulldowns, and chest presses, 10 times each. It seems that the research team gave words of encouragement to the subjects during exercise.
The subjects were also divided into three groups and given either a placebo, 25g of milk protein, or 100g of milk protein. Additionally, the research team conducted 13 blood draws and four
The results of the experiment showed that the group that consumed 100g of milk protein had an approximately 30% increase in muscle protein synthesis over 12 hours compared to the group that consumed 25g. It has also been reported that muscle protein synthesis efficiency improved by approximately 40% during the 4-12 hour period following training.
The research team said, 'The data obtained from this experiment shows that even when very large amounts of protein are ingested, they are effectively utilized. In addition, the protein is completely digested and the amino acids are released into the tissues of the body. 'This confirms our hypothesis that it will take longer than previously assumed for this to occur.'
In addition, research team member Jorn Trommelen reported, ``The rate of amino acid oxidation was far from increasing the rate of protein synthesis throughout the body.'' Furthermore, 'Traditional dietary guidelines recommend dividing daily protein intake between meals to support muscle protein synthesis. These guidelines suggest that proteins capable of muscle protein synthesis responses are It is based on the idea that there is an upper limit and that synthesis takes place in a short amount of time.'
In conclusion, the research team says, ``In order to further promote muscle growth, it is important to have a flexible eating pattern.''
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in Science, Posted by log1r_ut