resistance exercise results in a greater hypertrophic response than when no protein is consumed or when protein is not consumed close to the exercise stimulus.10,140,141


High-quality proteins such as milk, whey,


casein, and soy can positively influence the MPS response, but differences in digestion rates and the subse- quent rate at which amino acids appear in the blood may also influence the MPS response such that milk and its isolated forms, such as whey, may confer a further advantage to muscle anabolism. Te leucine con- tent of the protein meal may also be an important component to consider in regards to muscle anabolism. Approximately 2 to 3 g leucine per meal should allow for the leucine threshold to be met without exces- sive leucine oxidation rates; this is an amount that is contained in most protein-dense foods when 20 to 30 g protein is ingested. Te quantity of protein to consume aſter exercise is less than what is commonly believed. However, consuming dietary protein within 1 to 2 hours aſter exercise may be of primary con- cern to elicit optimal training adaptations, provided the athlete is consuming adequate energy throughout the course of the day. Finally, supplementing dietary needs with individual amino acids, specifically gluta- mine and arginine, has no ergogenic effect in healthy adults.


KEY TAKEAWAYS


Athletes should ingest sufficient protein as part of each meal (~0.25 g protein per kilogram body mass) with 4 to 5 meals daily to optimize the skeletal muscle adaptive response.


The optimal timing window to consume protein during recovery from exercise is not known. The anabolic effect of exercise diminishes with increasing time during recovery, and, therefore, ingestion of protein is recommended within 4 hours of recovery.


There is no evidence to suggest that ingesting isolated protein powders or supplements is necessary to enhance the skeletal muscle adaptive response to prolonged exercise training. Instead, the regular consumption of protein as part of nutrient-dense foods that contain all essential amino acids and are high in leucine is recommended.


CHAPTER 3: PROTEIN AND EXERCISE


53


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