Protein - optimizing anabolic responses with protein nutrition

Question 1

Does milk consumption promote more or less MPS post-exercise than soy protein?

Answer 1

More

Question 2

Is post-exercise milk consumption more beneficial than soy in the long-term, and if so why?

Answer 2

Milk consumption evokes a greater change in lean body mass than soy.

Question 3

What is in milk that makes it more effective than soy-protein?

Answer 3

It has both Casein (80%) and Whey protein (20%).
- Whey has more EAAs and has a greater short term response (greater spike on graph)
- Casein has less EAAs and has a more sustained response

Question 4

Relatively, how does animal and non-animal proteins differ?

Answer 4

On a relative basis, animal proteins contains more essential amino acids,
particularly the branched chain amino acid, leucine.

Question 5

What does DIAAS and PDCAAS calculate?

Answer 5

• DIAAS values calculated from the ileal digestibility of AA
• PDCAAS values calculated from the total tract digestibility of crude protein

Question 6

Should you eat slow proteins (casein) before you sleep for muscle remodelling?

Answer 6

A study shows that compared to a placebo, consuming 40g casein before bed leads to greater overnight mixed MPS

Question 7

How does ingesting mycoprotein compare to testing milk protein when it comes to muscle anabolism (study)?

Answer 7

Ingesting a large dose of mycoprotein resulted in a similar postprandial muscle
anabolic response to whey protein.

Question 8

Is there a 30 minute anabolic window post-exercise?

Answer 8

Not just 30 minutes, there is much more of an open door. Post-exercise, feeding in the heightened period of muscle anabolic sensitivity = greater MPS

Question 9

What way of ingesting protein is greatest at providing the highest myofibrillar FSR?

Answer 9

Greatest in 4x20g hits of protein over 12h recovery