Dose-response effects of dietary protein on muscle protein synthesis during recovery from endurance exercise
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.
Discover Sponser Sport Food protein products