Jorn Trommelen, PhD Profile picture
Sep 23, 2022 9 tweets 3 min read Read on X
How much protein is needed after endurance exercise?

A thread 🧵👇

#protein #cycling #endurance Image
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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More from @JornTrommelen

Jul 12
Protein distribution: beneficial, detrimental, or inconsequential?

Our response to commentary.

❌Not eating =/= fasted state
🥩Protein amount vs protein distribution
✅Practical recommendations

A 9-part thread. 🧵👇 Image
The concept of protein distribution suggests that how you distribute your meals throughout 24 hours strongly impacts your overall anabolism.

There are contrasting lines of thought of what meal frequency is preferred for various health or athletic outcomes.

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In intermittent fasting or time-restricted feeding, food is consumed in a relatively short feeding window.

The goal is to be in a fasted/catabolic state, which is believed to be healthy. For example, it is thought to speed up the removal of damaged proteins (autophagy).

3/9 Image
Read 9 tweets
Dec 19, 2023
Our new work:
No upper limit to the anabolic response to protein ingestion?

Challenges current views on:
1⃣Dose-response relationship
2⃣"Excessive" protein getting oxidized
3⃣Protein distribution
4⃣MUCH more!

Paper:


1/10 🧵 cell.com/cell-reports-m…
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It is generally accepted that a single bolus of 20 g protein results in a near-max stimulation of muscle protein synthesis in healthy young adults.

Excessive protein is thought to be oxidized.

This is the basis for the recommendation to distribute daily protein intake.

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I was skeptical:

1⃣Meal frequency does not appear to strongly impact muscle mass in chronic studies

2⃣Some animals consume infrequent but GIGANTIC meals (e.g. snakes)

3⃣MPS studies typically seem too short to allow large amounts of protein to be fully digested

3/10 Image
Read 10 tweets
Mar 3, 2023
Does the ketogenic diet increase fat loss?

A thread 🧵👇

#keto #dieting #fatloss
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.

3/
Read 9 tweets
Mar 1, 2023
Our new paper:
Pre-sleep Protein Ingestion Increases Mitochondrial Protein Synthesis Rates During Overnight Recovery from Endurance Exercise: A Randomized Controlled Trial

Open access link:
link.springer.com/article/10.100…

A thread 🧵👇

#protein #casein #whey Image
We have previously shown that pre-sleep protein ingestion improves overnight myofibrillar protein synthesis.

In addition, we have shown that long-term pre-sleep protein supplementation improves muscle mass and strength gains.

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Our new study had several study novelties:

- endurance exercise was performed
- mitochondrial protein synthesis was assessed
- whey and casein protein were compared

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Read 9 tweets
Feb 23, 2023
Can resistance training counteract the adverse effects of androgen deprivation therapy?

A thread 🧵👇

#resistancetraining #prostatecancer #ADT
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.

3/
Read 9 tweets
Feb 22, 2023
Can alcohol consumption affect muscle growth?

A thread 🧵👇

#alcohol #muscleproteinsynthesis #recovery Image
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?

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Read 8 tweets

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