最大化运动后肌肉蛋白质合成的增加,尤其是收缩性肌原纤维蛋白部分,对促进有效的肌肉重塑至关重要,并通过阻力训练增强肥大性。MPS是影响肌肉净平衡的主要调节变量,饮食中的氨基酸摄入代表了提高运动后肌肉蛋白质合成率的最重要的营养变量。平均剂量反应研究(即,〜80公斤)男性报告了绝对20克剂量的高质量,快速消化的蛋白质最大化混合,和肌原纤维蛋白合成率。然而,目前尚不清楚这些绝对蛋白质摄入量是否可以用“一刀切”的解决方案来看待。对年轻人中已发表的文献的重新分析表明,相对单餐摄入量为〜0.31g/kg的快速消化,高质量的蛋白质(即乳清)应被视为平均身体成分个体的营养指南,旨在最大程度地提高运动后肌原纤维蛋白的合成,同时最大程度地减少因过量摄入这种大量营养素而发生的不可逆的氨基酸氧化分解代谢。这种肌肉特异性推注摄入量低于报告的最大限度地提高全身合成代谢的摄入量(即,≥0.5g/kg)。对现有文献的回顾表明,潜在的混杂因素,如碳水化合物的共同摄入,性别,和活动肌肉质量的量并不代表这种客观确定的相对蛋白质摄入量的翻译的显着障碍。有必要进行其他研究,以阐明氨基酸组成欠佳的蛋白质的有效剂量(例如,基于植物的),和/或较慢的消化率以及建议是否明显受到其他生理条件的影响,如耐力运动,高习惯性的每日蛋白质摄入,老化,肥胖,和/或慢性负能量平衡时期。
Maximizing the post-exercise increase in muscle protein synthesis, especially of the contractile myofibrillar protein fraction, is essential to facilitate effective muscle remodeling, and enhance hypertrophic gains with resistance training. MPS is the primary regulated variable influencing muscle net balance with dietary amino acid ingestion representing the single most important nutritional variable enhancing post-exercise rates of muscle protein synthesis. Dose-response studies in average (i.e., ~80 kg) males have reported an absolute 20 g dose of high quality, rapidly digested protein maximizes mixed, and myofibrillar protein synthetic rates. However, it is unclear if these absolute protein intakes can be viewed in a \"one size fits all\" solution. Re-analysis of published literature in young adults suggests a relative single meal intake of ~0.31 g/kg of rapidly digested, high quality protein (i.e., whey) should be considered as a nutritional guideline for individuals of average body composition aiming to maximize post-exercise myofibrillar protein synthesis while minimizing irreversible amino acid oxidative catabolism that occurs with excessive intakes of this macronutrient. This muscle-specific bolus intake is lower than that reported to maximize whole body anabolism (i.e., ≥0.5 g/kg). Review of the available literature suggests that potential confounders such as the co-ingestion of carbohydrate, sex, and amount of active muscle mass do not represent significant barriers to the translation of this objectively determined relative protein intake. Additional research is warranted to elucidate the effective dose for proteins with suboptimal amino acid compositions (e.g., plant-based), and/or slower digestion rates as well as whether recommendations are appreciably affected by other physiological conditions such endurance exercise, high habitual daily protein ingestion, aging, obesity, and/or periods of chronic negative energy balance.