What is the Best Protein for Muscle Building?
Learn the best post- exercise protein dose to maximize muscle protein synthesis!
Protein supplements are the main ingredient of many athletes diet program. But how long do you need to keep in muscle building mode? To test this idea and to maximize muscle protein synthesis, the researchers have worked to determine the best post-exercise protein dose.
In this context, they put their highly trained athletes in five different environments to practice resistance training. To test the effects of the protein dose, athletes consumed five different doses of egg protein after exercise. The drinks contained either no protein (that of the control group) or 5, 10, 20 to 40 grams of protein. Specific measurements of muscle protein synthesis were determined over the next 4 hours.
Increased protein synthesis by the control group (protein-free) showed that exercise alone had a positive effect on muscle protein synthesis. There was an increase after 5 grams of protein dose. However, there was an even greater increase in the dose of 10 grams. When the dose was increased to 20 grams, there was almost doubling in muscle protein synthesis. When the highest dose of 40 grams of protein was consumed, there was an increase in protein synthesis, affecting around 20 grams.
These results indicate the dose-effect relationship between the amount of absorbed protein and the stimulation of protein synthesis to 20 grams protein diet and resistance exercise. Consuming more than 20 grams per serving leads to its use as a significant fuel rather than a source of protein synthesis in protein burning. Here's the message: A minimum of 20 grams of high quality protein provides 9 grams of the required amino acid, which is the ideal amount to be used after resistance exercise to maximize muscle protein synthesis.
Dr. Joff Volek is a registered dietitian and a full-time professor of Human Sciences at Ohio State University. He has published 270 review articles on the health and performance effects of low- carbonated diets and additional diets that include new studies on creatine, carnitine and whey protein. It is also possible to present very informative new studies on protein consumption.
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