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.
The ketogenic diet restricts carbohydrates with the purpose of lowering insulin levels. Insulin is a hormone that is involved in fat metabolism. Therefore, some suggest that a ketogenic diet is very effective for fat loss.
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This study investigated whether a ketogenic diet increases fat loss compared to a high-carbohydrate diet in overweight and obese men.
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Our new paper:
Pre-sleep Protein Ingestion Increases Mitochondrial Protein Synthesis Rates During Overnight Recovery from Endurance Exercise: A Randomized Controlled Trial
Prostate cancer is one of the most common types of cancer. An effective treatment is androgen deprivation therapy (ADT), which lowers testosterone levels to castration levels. However, such low testosterone levels tend to result in a loss of muscle mass and strength.
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Our study investigated the effect of resistance training with or without protein supplementation on muscle mass and strength in prostate cancer patients undergoing ADT.
Exercise and protein ingestion are the main factors that stimulate muscle protein synthesis (the main process driving muscle adaptations such as growth).
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It has been reported that athletes are more likely to consume excessive amounts of alcohol, especially as part of binge-drinking practices in team sports. Can these practices affect muscle protein synthesis?
Muscle growth occurs when muscle protein synthesis exceeds muscle protein breakdown. Resistance exercise stimulates both muscle protein synthesis and breakdown. Ingestion of protein further increases muscle protein synthesis and is needed to achieve positive protein net balance.
In young adults, 20 g of high-quality protein seems optimal to stimulate post-exercise muscle protein synthesis. However, is this also true for older adults?