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Strength & Conditioning Journal:
doi: 10.1519/SSC.0b013e3181956b8b
Articles

The Post-Workout Protein Puzzle: Which Protein Packs the Most Punch?

Wells, G Damon MS

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Abstract

CURRENT RESEARCH ON PROTEIN SUPPLEMENTATION HAS FOCUSED ON THE EFFECTIVENESS OF POST-WORKOUT (PWO) CONSUMPTION OF SPECIFIC PROTEINS AND/OR AMINO ACIDS. FURTHER RESEARCH SHOWS THAT PWO PROTEIN SUPPLEMENTATION CAN SIGNIFICANTLY INCREASE SKELETAL MUSCLE PROTEIN SYNTHESIS AND REDUCE PROTEIN BREAKDOWN IN MUSCLES, ESPECIALLY IF INTAKE IS TIMED PROPERLY. WHOLE FOODS, PROTEIN SUPPLEMENTS, AND AMINO ACID SUPPLEMENTS ARE THE PRIMARY SOURCES OF PWO PROTEIN. MOST COMMERCIALLY AVAILABLE PROTEIN SUPPLEMENTS ARE PRODUCED FROM SOURCES SUCH AS MILK, EGG ALBUMIN, SOY, WHEAT, AND COLLAGEN. THIS ARTICLE EXAMINES THE WIDE VARIETY OF PROTEIN SOURCES AND PROPOSES A COMPREHENSIVE GUIDE FOR STRENGTH AND CONDITIONING COACHES.

© 2009 National Strength and Conditioning Association

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