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Dietary protein for muscle hypertrophy
Kevin D Tipton1, Stuart M Phillips
1Health and Exercise Sciences Research Group, University of Stirling, Stirling, Scotland, UK.
Nestle Nutrition Institute Workshop Series
|August 1, 2013
Summary
Consuming high-quality protein shortly before or after resistance exercise maximizes muscle growth. Approximately 20-25g of protein is recommended to stimulate muscle protein synthesis (MPS) and achieve positive net muscle protein balance (NMPB).
Area of Science:
- Exercise physiology
- Nutritional biochemistry
- Sports science
Background:
- Skeletal muscle hypertrophy, essential for physical adaptation, hinges on the balance between muscle protein synthesis (MPS) and muscle protein breakdown (MPB), termed net muscle protein balance (NMPB).
- Resistance exercise enhances muscle's responsiveness to protein intake for up to 24 hours post-exercise.
- The efficacy of protein ingestion for muscle growth is influenced by protein source and individual factors like age.
Purpose of the Study:
- To investigate the impact of protein ingestion timing and type on muscle protein synthesis (MPS) following resistance exercise.
- To determine the optimal protein dosage required to maximize MPS and achieve positive net muscle protein balance (NMPB).
- To assess the role of carbohydrate co-ingestion and muscle inactivity on the anabolic response to protein.
Main Methods:
- Review of existing literature on resistance exercise, protein ingestion, and muscle protein metabolism.
- Analysis of studies measuring muscle protein synthesis (MPS) rates in response to various protein sources and dosages.
- Examination of the effects of exercise timing, carbohydrate co-ingestion, and muscle inactivity on net muscle protein balance (NMPB).
Main Results:
- Protein ingestion in close temporal proximity (before or within 24 hours after) to resistance exercise stimulates MPS, leading to positive NMPB.
- Approximately 20-25g of high-quality protein appears to maximize MPS in young, trained males; higher amounts may be needed for suboptimal protein sources or older individuals.
- Carbohydrate co-ingestion with protein does not enhance MPS, and inactive muscle shows a diminished response to protein intake.
Conclusions:
- Ingesting high-quality protein around resistance exercise is crucial for maximizing muscle growth potential.
- Strategic protein supplementation, particularly 20-25g doses, can optimize muscle protein synthesis (MPS) and net muscle protein balance (NMPB).
- Timing and quality of protein are key factors, with inactive muscle exhibiting reduced anabolic sensitivity.
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