How to Increase Exercise Protein Intake 단백질 보충제
The best way to increase exercise protein intake is to consume a high-quality protein shake before exercising. This supplement contains amino acids, which are required for muscle growth and repair. It contains fast-digesting proteins, which stimulate muscle protein synthesis. It also contains casein, which boosts strength and lean body mass gains.
Rapidly digested proteins stimulate muscle protein synthesis
In humans, protein ingestion can stimulate the muscle protein synthesis process, primarily due to the increased levels of essential amino acids in plasma after a meal. However, different proteins may stimulate MPS differently due to their different amino acid compositions and digestion kinetics. These differences in MPS rate may lead to a difference in the synthesis of muscle proteins.
Studies have shown that whey protein isolate can promote muscle protein synthesis. It also promotes the synthesis of myofibrillar proteins. While there are limitations to this study, whey protein isolate appears to be the most effective protein source for promoting MPS. Whey protein contains a high concentration of EAAs, which are associated with lean muscle growth. Other high-quality protein sources include micellar casein protein and soy protein with leucine. However, further research is needed to determine if other plant proteins can stimulate MPS.
Recent studies have shown that physical activity can promote muscle protein synthesis in older men. In addition, a study by Holwerda AM found that physical activity increases muscle protein synthesis in the legs of type 1 diabetics. Another study by Nair KS explored protein dynamics in the muscles of type I diabetic patients.
The study also found that a 40-g protein meal stimulated MPS at significantly higher rates than a 20-g dose. The higher MPS response was also found in whole-body resistance exercise, suggesting that 40 g of protein may be more effective for this type of exercise. Moreover, researchers believe that the increased MPS rate could result from mixing animal-derived and plant-derived proteins.
Casein-based protein supplementation enhances gains in lean body mass and strength
While many people think that whey protein is the way to go, there is a case for using casein-based protein supplementation. The difference between the two is the amount of convenience factor. Casein is easier to mix with foods, which is good for those with busy schedules. Casein is also cheaper. There are also some health benefits to using casein.
A good casein-based protein supplementation can help a person meet their daily protein needs and can act as a slow-release protein during the night. This helps increase muscle protein synthesis during the night. Casein also helps increase the feeling of fullness. It can also be used in baked goods to increase protein content and add texture.
The effects of casein-based protein supplementation on strength and lean body mass have not been studied thoroughly, but some studies have shown that nighttime intake of protein supplements may have a positive impact on strength and lean body mass. In one study, young men aged 22 years were randomly assigned to a protein-centric supplement, while another group received a non-caloric placebo. In both groups, the results showed greater gains in lean body mass and strength than those who did not consume casein.
Additional casein-based protein supplementation may increase muscle gains, but only marginally. The number of studies with healthy older subjects is small, making the results a little unclear. The effects on bench press strength and handgrip strength are trivial, however. However, due to the low number of studies, heterogeneity in the studies is greater.
Effects of whey protein on post-exercise recovery
Whey protein supplements have been shown to enhance the post-exercise recovery process and accelerate muscle growth. The body uses protein during intense exercise to repair itself. This process is called catabolism. In order to aid in muscle recovery, you should consume whey protein before and after your workout. Intake of protein within 40 minutes after completing a workout can improve muscle repair and growth.
Among the major considerations in protein dosing is the protein concentration. One study looked at high supplemental protein doses divided into three doses daily. The protein concentrations in whey and pea proteins were compared, using double-blind procedures. In addition, they were compared to water alone. The whey protein group attenuated the large post-exercise increase compared to the pea protein group.
Whey protein supplementation significantly reduced serum muscle damage biomarkers like creatine kinase and myoglobin. In addition, pea protein had a non-significant effect on DOMS and exercise performance. Clearly, the effects of whey protein on post-executive recovery were limited.
The results of this study have several implications for the field of sports nutrition. It shows that whey protein may reduce the post-exercise muscle damage that occurs after intense exercise. This effect may be due to its ability to enhance muscle recovery.