Protein 1 studies

Question 1

Witard et al. 2014

Answer 1

Optimal amount of PRO to consume post exercise to stimulate protein synthesis

high protein breakfast
unilateral leg extensor exercise
0g, 10g, 20g or 40g of protein
continuous tracers, blood tests and muscle biopsies to determine rate of protein synthesis

same increase with 20g and 40g so no further benefit of increasing above 20g

Question 2

Macnaughton et al 2016

Answer 2

Does lean body mass infulence the amount of PRO needed
Is 20g or 40g optimal post whole body exercise?

tracer and biopsies following whole body training and PRO intake

greater stimulation of PRO synthesis with 40g
No differences between low and high lean muscle mass groups

Question 3

Wilkinson et al 2007

Answer 3

Is soy vs milk better for stimulating protein synthesis post exercise

unilateral resistance exercise
tracers, biopsies and blood tests

milk = greater increase in net PRO balance and greater increase in functional synthesis rate

Question 4

Tang et al 2009

Answer 4

whey vs soy vs caesin
which increases PRO synthesis the most at rest and post exercise

infusion of tracers, biposies and bloods
25g of each protein

whey > soy > caesin

Question 5

West et al 2011

Answer 5

Is it better to consume protein as a bolus or in small portions over a longer period of time

bolus or pulse feed of 25g whey
tracers, bloods and biopsies following unilateral exercise

bolus = greater increase in blood amino acids and stimulated MPS to a greater extent at 1-3 and 3-5 hrs

Question 6

Koopman et al 2007

Answer 6

Does consuming carb with PRO enhance MPS

consumed PRO with different amounts of CHO post exercise
tracers, biopsies and bloods

no sig. diff in MPS with ingestion of different amounts of CHO
no benefit of consuming with CHO

Question 7

Rasmussen et al 2001

Answer 7

Is there an anabolic window when consuming PRO gets the best increase in MPS

flavoured or placebo drinks at either 1 or 3 hours post resistance exercise
tracers and samples

no difference in the amount of MPS stimulated if PRO taken at 1 hrs of 3 hrs post exercise

Question 8

Areta et al 2013

Answer 8

What is the best dosing stratergy of PRO intake to increase MPS

tracers, biopsies and blood tests following resistance exercise
20g every 3 hrs vs 10g every 1.5 hrs vs 40g every 6 hrs

20g every 3 hrs was best

Question 9

Res et al 2012

Answer 9

Does 40g of caesin before sleep enhance overnight MPS

exercise
PRO or placebo
tracers, biopsies and blood

whole body MPS and PRO balance improved with caesin