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Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men
Open accessAbstract
Background The anabolic effect of resistance exercise is enhanced by the provision of dietary protein.Objectives We aimed to determine the ingested protein dose response of muscle (MPS) and albumin protein synthesis (APS) after resistance exercise. In addition, we measured the phosphorylation of candidate signaling proteins thought to regulate acute changes in MPS.Design Six healthy young men reported to the laboratory on 5 separate occasions to perform an intense bout of leg-based resistance exercise. After exercise, participants consumed, in a randomized order, drinks containing 0, 5, 10, 20, or 40 g whole egg protein. Protein synthesis and whole-body leucine oxidation were measured over 4 h after exercise by a primed constant infusion of [1-(13)C]leucine.Results MPS displayed a dose response to dietary protein ingestion and was maximally stimulated at 20 g. The phosphorylation of ribosomal protein S6 kinase (Thr(389)), ribosomal protein S6 (Ser(240/244)), and the epsilon-subunit of eukaryotic initiation factor 2B (Ser(539)) were unaffected by protein ingestion. APS increased in a dose-dependent manner and also reached a plateau at 20 g ingested protein. Leucine oxidation was significantly increased after 20 and 40 g protein were ingested.Conclusions Ingestion of 20 g intact protein is sufficient to maximally stimulate MPS and APS after resistance exercise. Phosphorylation of candidate signaling proteins was not enhanced with any dose of protein ingested, which suggested that the stimulation of MPS after resistance exercise may be related to amino acid availability. Finally, dietary protein consumed after exercise in excess of the rate at which it can be incorporated into tissue protein stimulates irreversible oxidation.
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“research suggesting that 20–40 g of high-quality protein consumed after exercise maximizes MPS rates for several hours (i.e., 3–4 h), the exact dose dependent on muscle mass involved during exercise [56–58]”
From Nutritional Strategies to Improve Post-exercise Recovery and Subsequent Exercise Performance: A Narrative Review (2025) · cites this paper as [58]
Experimental — accuracy not yet measuredThe source backs part of the claim, not all of it — or backs it for a different population, condition or comparison.
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“It is widely reported that protein consumption directly after resistance exercise is an effective way to acutely promote a positive muscle protein balance [31, 55, 67], which if repeated over time should translate into a net gain or hypertrophy of muscle [68].”
From International Society of Sports Nutrition Position Stand: protein and exercise (2017) · cites this paper as [31]
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In the citing paper
“A protein dose of 20–40 g of protein (10–12 g of EAAs, 1–3 g of leucine) stimulates MPS, which can help to promote a positive nitrogen balance.”
From International Society of Sports Nutrition Position Stand: protein and exercise (2017) · cites this paper as [31]
Experimental — accuracy not yet measuredThe source backs part of the claim, not all of it — or backs it for a different population, condition or comparison.
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“Moore [31] found that muscle and albumin protein synthesis was optimized at approximately 20 g of egg protein at rest.”
From International Society of Sports Nutrition Position Stand: protein and exercise (2017) · cites this paper as [31]
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“this response may occur in a dose-dependent fashion, plateauing at approximately two g at rest [31, 157], and increasing up to 3.5 g when ingestion occurs after completion of a 60-min bout of moderate intensity cycling [159].”
From International Society of Sports Nutrition Position Stand: protein and exercise (2017) · cites this paper as [31]
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“post-exercise protein ingestion stimulates synthesis in a dose-dependent manner up to a moderate per-meal level [160,161]”
From Ribosome Biogenesis as a Putative Bottleneck to Skeletal Muscle Hypertrophy: Mechanisms, Human Evidence, and Practical Modulators (2026) · cites this paper as [161]
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“suggesting that this amount exceeds an optimal dose [31]”
From International Society of Sports Nutrition Position Stand: protein and exercise (2017) · cites this paper as [31]
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“Leucine oxidation rates were found to increase following the 40 g dose, suggesting that this amount exceeds an optimal dose [31].”
From International Society of Sports Nutrition Position Stand: protein and exercise (2017) · cites this paper as [31]
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“Egg protein may be particularly important for athletes, as this protein source has been demonstrated to significantly increase protein synthesis of both skeletal muscle and plasma proteins after resistance exercise at both 20 and 40 g doses.”
From International Society of Sports Nutrition Position Stand: protein and exercise (2017) · cites this paper as [31]
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“the observation of a dose-responsive relationship between protein intake and MPS82–85”
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“A more even distribution of protein intake across meals increased 24-h muscle protein synthesis in healthy adults compared with a skewed pattern”
From Ribosome Biogenesis as a Putative Bottleneck to Skeletal Muscle Hypertrophy: Mechanisms, Human Evidence, and Practical Modulators (2026) · cites this paper as [161]
Experimental — accuracy not yet measuredIn the citing paper
“we now know that ~20g of high quality protein in the fasted [105] or fed [106] state is sufficient to saturate the protein synthetic response following resistance exercise in young men.”
From New strategies in sport nutrition to increase exercise performance (2016) · cites this paper as [105]
In the citing paper
“Several protein dose response studies have demonstrated that ~20g of high quality protein (egg white protein or whey protein) following resistance exercise with a small amount of muscle mass (single leg training) is sufficient to maximally stimulate MPS in the trained leg [105,106].”
From New strategies in sport nutrition to increase exercise performance (2016) · cites this paper as [105]
In the citing paper
“Therefore, although 20 g may be considered optimal for animal-based proteins (with larger doses resulting in a sharp increase in amino acid oxidation) [74,75], a higher dose may be needed for (some) nonanimal proteins.”
From Nutritional Considerations for the Vegan Athlete (2023) · cites this paper as [75]
In the citing paper
“The combination of resistance exercise and protein ingestion is known to maximally stimulate rates of muscle protein synthesis (MPS) [100,101,102] and also lead to increases in satellite cell activity [103] and content in younger men [104].”
From Potential Roles of n-3 PUFAs during Skeletal Muscle Growth and Regeneration (2018) · cites this paper as [100]
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“Older individuals are anabolically resistant 74 and require higher per-meal protein doses to achieve similar rates of MPS, the primary variable regulating changes in skeletal muscle mass, 75 compared with younger participants.”
MethodInfluentialSelf-citationTang, J. E., Moore, D. R., Kujbida, G. W., Tarnopolsky, M. A., & Phillips, S. M. (2009) · Journal of Applied Physiology · doi:10.1152/japplphysiol.00076.2009 · Cited by 998
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Metadata
- Authors
- Moore, D. R., Robinson, M. J., Fry, J. L., Tang, J. E., Glover, E. I., Wilkinson, S. B., Prior, T., Tarnopolsky, M. A., & Phillips, S. M.
- Affiliations
- McMaster University (CA)
- Corresponding author
- Phillips, Stuart M
- Venue
- The American Journal of Clinical Nutrition
- Publisher
- Elsevier BV
- Published
- 2009-01
- Volume
- 89
- Issue
- 1
- Pages
- 161-168
- ISSN
- 0002-9165 (ISSN-L)
- OpenAlex
- W2146458354
- Cited by
- 973
- References
- 50
- Citations by year
- 2026: 55 · 2025: 39 · 2024: 46 · 2023: 44 · 2022: 42 · 2021: 64 · 2020: 60 · 2019: 63 · 2018: 64 · 2017: 66 · 2016: 70 · 2015: 65 · 2014: 60 · 2013: 72 · 2012: 61
- FWCI
- 14.32
- Type
- journal article
- Language
- en
- Open access
- bronze
- doi.org
- Licence
- Locations
- American Journal of Clinical Nutrition (publishedVersion)
- PubMed (publishedVersion)
- Loughborough University Institutional Repository (Loughborough University) (submittedVersion, cc-by-nc-nd)
- Loughborough University Research Repository (Loughborough University) (submittedVersion, cc-by-nc-nd)
- Funders
- McMaster University
- Canadian Institutes of Health Research
- Natural Sciences and Engineering Research Council of Canada
- Topics
- Health Sciences › Nursing › Nutrition and Dietetics › Muscle metabolism and nutrition
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Molecular Biology › Muscle Physiology and Disorders
- Keywords
- muscle protein synthesis, resistance training, whole egg protein, leucine oxidation, S6K, ribosomal protein S6, eIF2B, amino acid availability
- MeSH terms
- Carbon Isotopes, Dose-Response Relationship, Drug, Humans, Leucine, Male, Muscle Proteins, Oxidation-Reduction, Phosphorylation, Serum Albumin, Weight Lifting, Egg Proteins, Dietary, Muscle, Skeletal, Cross-Over Studies, Young Adult
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