How much protein is needed after endurance exercise?
A thread 🧵👇
#protein #cycling #endurance
Protein ingestion after exercise stimulates muscle protein synthesis (the main process regulating muscle recovery, adaptation and growth). It has been well established that protein intake improves resistance training adaptations.
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However, little is known about the impact of protein on muscle adaptations following endurance exercise.
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We investigated the impact of 15, 30, and 45 g of milk protein ingested post endurance exercise in trained cyclists. Both myofibrillar (contraction) and mitochondrial (energy production) protein synthesis were measured.
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The endurance exercise session consisted of 1.5 hours of cycling on 60% of the maximal wattage of the subject.
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None of the protein doses stimulated mitochondrial protein synthesis rates.
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15 g of milk protein was not enough to significantly stimulate myofibrillar protein synthesis after cycling exercise. However, both the 30 and 45 g protein stimulated myofibrillar protein synthesis after cycling, with no significant differences between the doses.
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Statistical analyses showed that ~0.49 g/kg was the optimal dose.
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In conclusion, 30 g of milk protein gives a near-maximal stimulation of muscle protein synthesis during recovery from endurance exercise.
Our study:
pubmed.ncbi.nlm.nih.gov/32359142/
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