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Maximizing Post-exercise Anabolism: The Case for Relative Protein Intakes.
1Faculty of Kinesiology and Physical Education, University of Toronto, Toronto, ON, Canada.
Frontiers in Nutrition
|September 26, 2019
Summary
A relative intake of 0.31 g/kg of high-quality protein post-exercise maximizes muscle protein synthesis for muscle growth. This guideline aids individuals aiming for optimal muscle remodeling while preventing excessive protein intake.
Area of Science:
- Exercise Physiology
- Nutritional Science
- Sports Nutrition
Background:
- Muscle protein synthesis (MPS) is crucial for muscle remodeling and hypertrophy following resistance training.
- Dietary amino acids are the most significant nutritional factor influencing post-exercise MPS.
- Previous studies suggested an absolute 20g protein dose maximizes MPS in average males.
Purpose of the Study:
- To determine an optimal relative protein intake guideline for maximizing post-exercise myofibrillar protein synthesis.
- To minimize amino acid catabolism from excessive protein consumption.
- To assess if factors like carbohydrate co-ingestion, sex, or muscle mass affect protein recommendations.
Main Methods:
- Re-analysis of published literature on protein intake and MPS in young adults.
- Focus on high-quality, rapidly digested protein sources like whey.
- Comparison of relative intake (g/kg) versus absolute intake (g).
Main Results:
- A relative intake of approximately 0.31 g/kg of high-quality protein is recommended to maximize myofibrillar MPS.
- This relative dose is lower than that needed for maximal whole-body anabolism (≥0.5 g/kg).
- Co-ingestion of carbohydrates, sex, and active muscle mass did not appear to significantly alter this relative intake recommendation.
Conclusions:
- The optimal post-exercise protein intake for maximizing myofibrillar protein synthesis is best guided by relative intake (0.31 g/kg) rather than an absolute dose.
- This guideline supports effective muscle remodeling and hypertrophy while avoiding unnecessary protein oxidation.
- Further research is needed for plant-based proteins, slower-digesting proteins, and specific physiological conditions.
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