PROTEIN INGESTION FOLLOWING RESISTANCE EXERCISE IMPROVES PROTEIN SYNTHESIS
Cree, M., Elliott, T. A., Wolf, S. E., Sanford, A. P., Wolfe, R. R., & Tipton, K. D. (2003). Response of net muscle protein to ingestion of whole proteins following exercise. Medicine and Science in Sports and Exercise, 35(5), Supplement abstract 556.
Young healthy untrained volunteers were assigned to one of three groups. Each group consumed one of three drinks: placebo, 20 g of whey protein, or 20 g of casein protein. Leg extensions at 80% of 1RM (assumed to be to exhaustion) were performed. A drink was ingested one hour after completion of the exercise.
Ingestion of both protein drinks stimulated a significantly increased net protein balance because of increased protein synthesis. The oxidation patterns differed between the proteins in the drinks.
Implication. Protein synthesis is improved during recovery from exhaustive resistance exercise if whey or casein protein is consumed post-exercise.
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