Protein Post-Workout: No Upper Limits to Intake and Muscle Anabolism
Recent research reveals that higher protein intake post-exercise can enhance muscle synthesis beyond previously assumed limits.
The study titled "The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans" (PMID: 38118410) by Trommelen et al. investigates how varying amounts of protein intake after exercise affect muscle protein synthesis and overall protein metabolism.
Key Points
Objective: The study aimed to challenge the prevailing belief that there is an upper limit to the anabolic response (muscle-building effect) from protein intake after exercise, suggesting that excess protein is oxidised rather than utilised for muscle synthesis.
Methodology: Using a quadruple isotope tracer approach, participants ingested either 25 g or 100 g of protein following resistance exercise, with a control group receiving no protein. Blood and muscle samples were taken over 12 hours to assess amino acid kinetics and protein synthesis rates.
Findings:
Ingestion of 100 g of protein resulted in significantly higher plasma amino acid levels and sustained hyperaminoacidemia (elevated amino acids in the blood) compared to 25 g.
The anabolic response (muscle protein synthesis) was greater and lasted longer with higher protein intake, demonstrating a dose-response relationship.
Whole-body protein synthesis increased without a corresponding rise in amino acid oxidation, indicating that larger amounts of protein can be effectively utilised for muscle repair and growth.
Conclusion: The study concludes that there is no upper limit to the anabolic response from protein ingestion post-exercise. Muscle tissues can incorporate more amino acids than previously thought, and the duration of this incorporation is proportional to the amount of protein consumed.
If you enjoy Strength Science, please consider sharing this newsletter with your friends and earn rewards.
Related
Key Takeaways
Protein Intake Recommendations: Athletes and individuals engaging in resistance training may benefit from consuming larger amounts of protein (e.g., 100 g) post-exercise to maximise muscle recovery and growth.
Meal Timing: The findings suggest that spacing out protein intake throughout the day may not be as critical as previously believed; larger doses at once can still yield significant benefits.
Nutritional Strategies: This research supports the idea that strategies involving higher protein meals, especially after workouts, could enhance recovery and muscle-building outcomes.
This study provides compelling evidence that larger doses of post-exercise protein can lead to enhanced anabolic responses without the previously assumed limits on muscle protein synthesis.
Reference
Trommelen J, van Lieshout GAA, Nyakayiru J, Holwerda AM, Smeets JSJ, Hendriks FK, van Kranenburg JMX, Zorenc AH, Senden JM, Goessens JPB, Gijsen AP, van Loon LJC. The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Rep Med. 2023 Dec 19;4(12):101324. doi: 10.1016/j.xcrm.2023.101324. PMID: 38118410; PMCID: PMC10772463.