ABCbodybuilding - Protein dosage after resistance training

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Protein dosage after resistance training

Quote:

The anabolic effect of resistance exercise is enhanced by the provision of dietary protein.

We aimed to determine the ingested protein dose response of muscle (MPS) and albumin protein synthesis (APS) after resistance exercise. In addition, we measured the phosphorylation of candidate signaling proteins thought to regulate acute changes in MPS.

Six healthy young men reported to the laboratory on 5 separate occasions to perform an intense bout of leg-based resistance exercise. After exercise, participants consumed, in a randomized order, drinks containing 0, 5, 10, 20, or 40 g of whole egg protein. Protein synthesis and whole-body leucine oxidation were measured over 4 h after exercise by a primed constant infusion of [1-(13)C]leucine.

MPS displayed a dose response to dietary protein ingestion and was maximally stimulated at 20 g. The phosphorylation of ribosomal protein S6 kinase (Thr(389)), ribosomal protein S6 (Ser(240/244)), and the epsilon-subunit of eukaryotic initiation factor 2B (Ser(539)) were unaffected by protein ingestion. APS increased in a dose-dependent manner and also reached a plateau at 20 g of ingested protein. Leucine oxidation was significantly increased after 20 and 40 g of protein were ingested.

Ingestion of 20 g of intact protein is sufficient to maximally stimulate MPS and APS after resistance exercise. Phosphorylation of candidate signaling proteins was not enhanced with any dose of protein ingested, which suggested that the stimulation of MPS after resistance exercise may be related to amino acid availability. Finally, dietary protein consumed after exercise in excess of the rate at which it can be incorporated into tissue protein stimulates irreversible oxidation.

Am J Clin Nutr. 2008 Dec 3. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men.

http://www.ajcn.org/cgi/rapidpdf/ajcn.2008.26401v1

Quote:

Originally Posted by Bahir (Post 873240)

Am J Clin Nutr. 2008 Dec 3. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men.

http://www.ajcn.org/cgi/rapidpdf/ajcn.2008.26401v1

interesting but the part of maximum 20g didnt take into account that ths study was using egg protein only most people take in a mix of protein

According to my sources, the number would actually perhaps be lower for whey, since it oxidizes more easily.

Wait is this saying that taking 20g protein PWO is better than 40g?

Or is it just saying that anything after 20g is no longer adding benefit?

Quote:

Originally Posted by majinbijiita (Post 873342)

Wait is this saying that taking 20g protein PWO is better than 40g?

Or is it just saying that anything after 20g is no longer adding benefit?

It's saying that beyond the first 20 grams that are absorbed by the muscle (i.e. for the muscle to use to repair and grow), the rest is oxidized and used as energy. That in turn leads to the question if you will want to use more than 20 grams of protein, since that energy could just as well come from a quicker and cheaper source, such as glucose.

Quote:

Originally Posted by Bahir (Post 873387)

since the body can use upto 28g resting 20g doesnt add up since there would be the amount would go up to include ammino acid to repair the damaged muscle

Quote:

Originally Posted by klosey (Post 873467)

since the body can use upto 28g resting 20g doesnt add up since there would be the amount would go up to include ammino acid to repair the damaged muscle

That's not what the study says. Where do you get 28 grams from?

Quote:

Originally Posted by Bahir (Post 873469)

That's not what the study says. Where do you get 28 grams from?

standard amount it was in a study a few years back comparing whey and egg protein i'll try find it

other things to consider are
1) no mention of what the exercise was
2) no mention of the users bodyweight

i'm pretty sure the body could use upto 60+g if it needed it due to extreme physical activity, many of the studies are based on 2000cal a day test individuals which is no good for me.

I'm doing an abstract on this next week...thought I'd bump, so if u guys have any more discussion before that! ;0