Dietary Protein for Muscle Hypertrophy
Abstract
Skeletal muscle hypertrophy is a beneficial adaptation for many individuals. The metabolic basis for muscle hypertrophy is the balance between the rates of muscle protein synthesis (MPS) and muscle protein breakdown (MPB), i.e. net muscle protein balance (NMPB = MPS - MPB). Resistance exercise potentiates the response of muscle to protein ingestion for up to 24 h following the exercise bout. Ingestion of many protein sources in temporal proximity (immediately before and at least within 24 h after) to resistance exercise increases MPS resulting in positive NMPB. Moreover, it seems that not all protein sources are equal in their capacity to stimulate MPS. Studies suggest that ∼20-25 g of a high-quality protein maximizes the response of MPS following resistance exercise, at least in young, resistance-trained males. However, more protein may be required to maximize the response of MPS with less than optimal protein sources and/or with older individuals. Ingestion of carbohydrate with protein does not seem to increase the response of MPS following exercise. The response of inactive muscle to protein ingestion is impaired. Ingestion of a high-quality protein within close temporal proximity of exercise is recommended to maximize the potential for muscle growth.
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Protein supplementation (15-25 g over 4-14 weeks) augments lean mass accretion when combined with completion of a resistance training program.
“Other reviews by Tipton, Phillips and Pasiakos, respectively, [36, 38, 39] provide further support that protein supplementation (15–25 g over 4–14 weeks) augments lean mass accretion when combined with completion of a resistance training program.”
From International Society of Sports Nutrition Position Stand: protein and exercise (2017) · cites this paper as [39]
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International Society of Sports Nutrition Position Stand: protein and exercise
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“respectively, [36, 38, 39] provide further support that protein supplementation (15–25 g over 4–14 weeks)”
BackgroundNutritional Support for Exercise-Induced Injuries
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- Authors
- Tipton, K. D., & Phillips, S. M.
- Affiliations
- University of Stirling (GB)
- Venue
- Nestlé Nutrition Institute Workshop Series
- Publisher
- S. Karger AG
- Published
- 2013
- Volume
- 76
- Pages
- 73-84
- ISSN
- 1664-2147 (ISSN-L)
- 1664-2155
- OpenAlex
- W1593299844
- Cited by
- 49
- References
- 9
- Citations by year
- 2025: 6 · 2024: 1 · 2023: 4 · 2022: 2 · 2021: 1 · 2020: 2 · 2019: 4 · 2018: 5 · 2017: 9 · 2016: 3 · 2015: 5 · 2014: 7
- FWCI
- 56.37
- Type
- conference paper
- Language
- en
- Open access
- closed
- Locations
- Nestlé Nutrition Institute Workshop series (publishedVersion)
- PubMed (publishedVersion)
- Topics
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Molecular Biology › Muscle Physiology and Disorders
- Health Sciences › Medicine › Complementary and alternative medicine › Cardiovascular and exercise physiology
- Keywords
- dietary protein, muscle hypertrophy, muscle protein synthesis, muscle protein degradation, resistance training, protein timing, protein quality, older adults
- MeSH terms
- Diet, Dietary Proteins, Humans, Hypertrophy, Muscle Proteins, Exercise, Muscle, Skeletal, Resistance Training
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