Table 2 Variables effecting protein accretion and indexes of performance for any given protein intake, and practical applications that follow from current evidence.
From: Contemporary Issues in Protein Requirements and Consumption for Resistance Trained Athletes
Variable of Interest | Practical Applications |
|---|---|
Pattern of Digestion | Alternate normal meals with fast digesting sources of protein or EAAs. |
Rate of Digestion | Protein balance is greater with slow proteins with no additional energy; however, when combined with a source of energy, whey protein produces A greater protein balance than casein combined with a source of energy. |
Timing of Protein Ingestion | Consume EAAs or fast digesting protein prior to and immediately following exercise. |
Protein Quality | An omnivorous diet appears to be optimal for fat free mass and indexes of performance, while supplementing with EAAs may enhance protein accretion along with normal protein feedings. |
Amount per serving | Unsure, but Dangin et al.[6] found an increase in protein synthesis from 23 to 33 grams of whey protein. This may be near the limit as 40 grams of EAAs did not increase MPS in comparison to 20 grams of EAAs[81]. |
Energy Source combined with Protein | Both carbohydrates and fats appear to spare protein equally. However, carbohydrates are still critical for maintaining intensity during resistance training. |