Protein general

Studies on timing of milk consumption have indicated that fat-free milk post-workout was effective in promoting increases in lean body mass, strength, muscle hypertrophy and decreases in body fat [38-41] Milk proteins have been shown to be superior to soy proteins in promoting lean body mass [38] and muscle mass development [39]. What is interesting about the milk studies [38-41] is that not one of them provided the 3–4 g of leucine needed to promote maximal MPS (See Table Table2),2), yet they all showed improvements in LBM and strength. This raises the question of whether other components in milk could have contributed to the changes observed. Future researchers should investigate whether other properties of milk help increase LBM when leucine intake is suboptimal to provide maximal MPS. Researchers should also investigate the effects of protein supplements when participants are consuming adequate kcal.kg-1 and g.kg-1 of protein to maximize muscle hypertrophy.

The effects of timing of ingestion of EAAs on physical changes following exercise also have been studied [47,48]. Tipton et al. [47] found that the ingestion of EAAs prior to resistance exercise was more beneficial than post-ingestion in promoting protein synthesis [47], but these results did not hold true with respect to whey protein ingestion [48]. Once a protein has been consumed by an individual, anabolism is increased for about three hours postprandial with a peak at about 45–90 minutes [14]. After about three hours postprandial, MPS drops back to baseline even though serum amino acid levels remain elevated [14]. These data show that there is a limited time window within which to induce protein synthesis before a refractory period begins. With this in mind, an ideal protein supplement after resistance exercise should contain whey protein, as this will rapidly digest and initiate MPS, and provide 3–4 g of leucine per serving, which is instrumental in promoting maximal MPS [29,30]. A combination of a fast-acting carbohydrate source such as maltodextrin or glucose should be consumed with the protein source, as leucine cannot modulate protein synthesis as effectively without the presence of insulin [27,28] and studies using protein sources with a carbohydrate source tended to increase LBM more than did a protein source alone [33,37-41]. Such a supplement would be ideal for increasing muscle protein synthesis, resulting in increased muscle hypertrophy and strength. In contrast, the consumption of essential amino acids and dextrose appears to be most effective at evoking protein synthesis prior to rather than following resistance exercise [47]. To further enhance muscle hypertrophy and strength, a resistance weight-training program of at least 10–12 weeks 3–5 d .wk-1 with compound movements for both upper and lower body exercises should be followed [31,33,35,36,38,40,41].

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3529694/#!po=57.9365

Stop what you're doing and go eat protein right now

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*blocks your path*

Thanks for the link. As much as I enjoy the memes and bantz it's nice to actually learn something on /fit/

The Virgin 'Food Science' vs. The Chad Anecdote

Doesn't say how much to drink.

>>42336077
/thread

yall are a buncha paki geeks smdhfam

>>42335779
Interesting stuff OP

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>You eat HOW MUCH protein?

>>42335837
fuck off vegan

>>42335797
This is good advice

>>42337551
thanks

>>42336640
haha umad kid?

>>42338467
nah he's gomad

Daily reminder that only the worst of starving African children die of protein deficiency.

Just had a whey protein shake due to this post