Dose-response effects of dietary protein on muscle protein synthesis during recovery from endurance exercise

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Dose-response effects of dietary protein on muscle protein synthesis during recovery from endurance exercise

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The importance of protein not only for muscle mass build-up, but also for muscle re-synthesis during recovery from endurance exercise, is now quite well known.

But how much protein is actually needed, and at what dose does more protein no longer bring additional benefits?

A new study has examined the dose-dependent effect of 0, 15, 30 and 45 g milk protein plus 45 g carbohydrates on muscle protein synthesis. For this purpose, young, trained endurance athletes were given the respective regeneration drink after a three hour cycling session.

Result: The muscle protein synthesis (determined on the basis of several amino acids) was maximally stimulated by the 30 g dose, which corresponds to approx. 0.5 g/kg of body weight in the examined athletes.

The intake of 45 g did not produce a significant additional effect.

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Reference:
Churchward-Venne TA et al. (2020): Dose-response Effects of Dietary Protein on Muscle Protein Synthesis During Recovery From Endurance Exercise in Young Men: A Double-Blind Randomized Trial. Am J Clin Nutr 2020 May 2. doi: 10.1093/ajcn/nqaa073.

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