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Strength & Conditioning Journal:
doi: 10.1519/SSC.0000000000000057
Article

Effects of Different Dietary Proteins and Amino Acids on Skeletal Muscle Hypertrophy in Young Adults After Resistance Exercise: A Systematic Review

Langer, Henning BA; Carlsohn, Anja PhD

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Abstract

ABSTRACT: THIS ARTICLE REVIEWS THE AVAILABLE LITERATURE ON WHICH PROTEINS, AMINO ACIDS, OR COMBINATION OF BOTH SEEM TO BE OPTIMAL TO ENHANCE HYPERTROPHY AFTER RESISTANCE EXERCISE IN YOUNG ADULTS. DEPENDING ON THE CONTENT OF ESSENTIAL AMINO ACIDS AND PARTICULARLY LEUCINE, EITHER AN IMMEDIATE INGESTION OF ∼20 G MILK PROTEIN FOLLOWED BY A SIMILAR AMOUNT ∼1 HOUR LATER, OR A SINGLE BOLUS OF ∼40 G SEEMS TO BE SUITABLE. GREATER AMOUNTS MIGHT BE NECESSARY IF A PROTEIN OF LOWER QUALITY IS CHOSEN (I.E., PLANT-BASED PROTEINS) TO MATCH THE REQUIRED AMINO ACID QUANTITIES AND FACILITATE MUSCLE GROWTH.

© 2014 by the National Strength & Conditioning Association

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