The science of muscle hypertrophy: making dietary protein count

Phillips, Stuart M.

doi:10.1017/s002966511000399x

Cited by 64 publications

(49 citation statements)

References 43 publications

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“…Collectively, a meta-analysis by Cermak and colleagues [35] reported a mean increase in fat-free mass of 0.69 kg (95% Confidence Interval: 0.47–0.91 kg) when protein supplementation was provided versus a placebo during 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.…”

Section: Body Compositionmentioning

confidence: 86%

International Society of Sports Nutrition Position Stand: protein and exercise

Jäger¹,

Kerksick

Campbell

et al. 2017

Journal of the International Society of Sports Nutrition

576

522

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Position statementThe International Society of Sports Nutrition (ISSN) provides an objective and critical review related to the intake of protein for healthy, exercising individuals. Based on the current available literature, the position of the Society is as follows:An acute exercise stimulus, particularly resistance exercise, and protein ingestion both stimulate muscle protein synthesis (MPS) and are synergistic when protein consumption occurs before or after resistance exercise.For building muscle mass and for maintaining muscle mass through a positive muscle protein balance, an overall daily protein intake in the range of 1.4–2.0 g protein/kg body weight/day (g/kg/d) is sufficient for most exercising individuals, a value that falls in line within the Acceptable Macronutrient Distribution Range published by the Institute of Medicine for protein.Higher protein intakes (2.3–3.1 g/kg/d) may be needed to maximize the retention of lean body mass in resistance-trained subjects during hypocaloric periods.There is novel evidence that suggests higher protein intakes (>3.0 g/kg/d) may have positive effects on body composition in resistance-trained individuals (i.e., promote loss of fat mass).Recommendations regarding the optimal protein intake per serving for athletes to maximize MPS are mixed and are dependent upon age and recent resistance exercise stimuli. General recommendations are 0.25 g of a high-quality protein per kg of body weight, or an absolute dose of 20–40 g.Acute protein doses should strive to contain 700–3000 mg of leucine and/or a higher relative leucine content, in addition to a balanced array of the essential amino acids (EAAs).These protein doses should ideally be evenly distributed, every 3–4 h, across the day.The optimal time period during which to ingest protein is likely a matter of individual tolerance, since benefits are derived from pre- or post-workout ingestion; however, the anabolic effect of exercise is long-lasting (at least 24 h), but likely diminishes with increasing time post-exercise.While it is possible for physically active individuals to obtain their daily protein requirements through the consumption of whole foods, supplementation is a practical way of ensuring intake of adequate protein quality and quantity, while minimizing caloric intake, particularly for athletes who typically complete high volumes of training. Rapidly digested proteins that contain high proportions of essential amino acids (EAAs) and adequate leucine, are most effective in stimulating MPS. Different types and quality of protein can affect amino acid bioavailability following protein supplementation. Athletes should consider focusing on whole food sources of protein that contain all of the EAAs (i.e., it is the EAAs that are required to stimulate MPS). Endurance athletes should focus on achieving adequate carbohydrate intake to promote optimal performance; the addition of protein may help to offset muscle damage and promote recovery. Pre-sleep casein protein intake (30–40 g) provides increases in overnight MPS...

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Section: Body Compositionmentioning

confidence: 86%

International Society of Sports Nutrition Position Stand: protein and exercise

Jäger¹,

Kerksick

Campbell

et al. 2017

Journal of the International Society of Sports Nutrition

576

522

View full text Add to dashboard Cite

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“…Of the 2, the stimulation of MPS is assumed to be the primary variable responsible for regulating the maintenance or gain in skeletal muscle mass (1)(2)(3)(4). The 2 main anabolic stimuli that augment MPS are food intake, in particular dietary protein, and physical activity (5)(6)(7). In addition to providing substrates for newly (de novo) synthesized proteins, dietary protein-derived essential amino acids (EAAs) also act as signaling molecules to induce the MPS response (8).…”

Section: Introductionmentioning

confidence: 99%

The Skeletal Muscle Anabolic Response to Plant- versus Animal-Based Protein Consumption

Vliet

Burd

Loon

2015

The Journal of Nutrition

469

409

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Clinical and consumer market interest is increasingly directed toward the use of plant-based proteins as dietary components aimed at preserving or increasing skeletal muscle mass. However, recent evidence suggests that the ingestion of the plant-based proteins in soy and wheat results in a lower muscle protein synthetic response when compared with several animal-based proteins. The possible lower anabolic properties of plant-based protein sources may be attributed to the lower digestibility of plant-based sources, in addition to greater splanchnic extraction and subsequent urea synthesis of plant protein-derived amino acids compared with animal-based proteins. The latter may be related to the relative lack of specific essential amino acids in plant- as opposed to animal-based proteins. Furthermore, most plant proteins have a relatively low leucine content, which may further reduce their anabolic properties when compared with animal proteins. However, few studies have actually assessed the postprandial muscle protein synthetic response to the ingestion of plant proteins, with soy and wheat protein being the primary sources studied. Despite the proposed lower anabolic properties of plant vs. animal proteins, various strategies may be applied to augment the anabolic properties of plant proteins. These may include the following: 1) fortification of plant-based protein sources with the amino acids methionine, lysine, and/or leucine; 2) selective breeding of plant sources to improve amino acid profiles; 3) consumption of greater amounts of plant-based protein sources; or 4) ingesting multiple protein sources to provide a more balanced amino acid profile. However, the efficacy of such dietary strategies on postprandial muscle protein synthesis remains to be studied. Future research comparing the anabolic properties of a variety of plant-based proteins should define the preferred protein sources to be used in nutritional interventions to support skeletal muscle mass gain or maintenance in both healthy and clinical populations.

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“…Moreover, there is repression of muscle protein degradation and an increase in the catabolic activity on carbohydrates and lipids, to supply the energy required for muscle anabolism (Eva et al 2006;Philips 2011).…”

Section: Introductionmentioning

confidence: 99%

Effects of sea horse (Hippocampus abdominalis)-derived protein hydrolysate on skeletal muscle development

Muthuramalingam

Kim

Jeon

et al. 2017

JABC

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Hippocampus abdominalis, the big belly sea horse, is widely known for its medicinal value in Chinese folk medicine. In this study, extract obtained by proteolytic degradation of this species was investigated for its effects on skeletal muscle development, both in vitro and in vivo. Muscle cell lines (C 2 C 12 and L 6 ) treated with the bioactive peptide did not have any detrimental effects on the cell viability, which was above 80%. Optical microscopy analysis on the morphology of the sea horse extract (SHE)-treated cells showed enhanced differentiating ability with myotube formation. Moreover, cells incubated with the hydrolysate displayed decreased proliferation rate, as recorded by the electric cell substrate impedance sensing system, thereby supporting enhanced differentiation. For a period of 12 weeks, mice models were fed with SHE and simultaneously subjected to treadmill exercise, which increased the expression of Myogenin, a key myogenic regulatory factor. In addition, there was an increase in the expression of AMPK-and Cytochrome C, both of which are important in mitochondrial biogenesis. Thus, the SHE from Hippocampus abdominalis can be a promising candidate as protein supplement aiding muscle development.

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The science of muscle hypertrophy: making dietary protein count

Cited by 64 publications

References 43 publications

International Society of Sports Nutrition Position Stand: protein and exercise

International Society of Sports Nutrition Position Stand: protein and exercise

The Skeletal Muscle Anabolic Response to Plant- versus Animal-Based Protein Consumption

Effects of sea horse (Hippocampus abdominalis)-derived protein hydrolysate on skeletal muscle development

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