Effects of Different Dietary Proteins and Amino Acids on Skeletal Muscle Hypertrophy in Young Adults After Resistance Exercise: A Systematic Review

doi:10.1519/SSC.0000000000000057

Paper

Effects of Different Dietary Proteins and Amino Acids on Skeletal Muscle Hypertrophy in Young Adults After Resistance Exercise: A Systematic Review

Published Jun 1, 2014 · H. Langer, A. Carlsohn

Strength and Conditioning Journal

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Abstract

ABSTRACT THIS ARTICLE REVIEWS THE AVAILABLE LITERATURE ON WHICH PROTEINS, AMINO ACIDS, OR COMBINATION OF BOTH SEEM TO BE OPTIMAL TO ENHANCE HYPERTROPHY AFTER RESISTANCE EXERCISE IN YOUNG ADULTS. DEPENDING ON THE CONTENT OF ESSENTIAL AMINO ACIDS AND PARTICULARLY LEUCINE, EITHER AN IMMEDIATE INGESTION OF ∼20 G MILK PROTEIN FOLLOWED BY A SIMILAR AMOUNT ∼1 HOUR LATER, OR A SINGLE BOLUS OF ∼40 G SEEMS TO BE SUITABLE. GREATER AMOUNTS MIGHT BE NECESSARY IF A PROTEIN OF LOWER QUALITY IS CHOSEN (I.E., PLANT-BASED PROTEINS) TO MATCH THE REQUIRED AMINO ACID QUANTITIES AND FACILITATE MUSCLE GROWTH.

Systematic Review

Study Snapshot

Aim for 20g of milk protein followed by a similar amount 1 hour later, or a single 40g bolus after resistance exercise in young adults, depending on essential amino acid content.

PopulationOlder adults (50-71 years)

Sample size24

MethodsObservational

OutcomesBody Mass Index projections

ResultsSocial networks mitigate obesity in older groups.

Effects of Different Dietary Proteins and Amino Acids on Skeletal Muscle Hypertrophy in Young Adults After Resistance Exercise: A Systematic Review

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