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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

Strength & Conditioning Journal: June 2014 - Volume 36 - Issue 3 - p 33–42
doi: 10.1519/SSC.0000000000000057
Article

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.

Universität Potsdam, Professur Sportmedizin und Sportorthopädie, Potsdam, Germany

Conflicts of Interest and Source of Funding: The authors report no conflicts of interest and no source of funding.

Henning Langer is a graduate student (MSc program, Biology of Human Performance and Health) at Maastricht University (Netherlands).

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Anja Carlsohn is an Assistant Professor at the University of Education Schwaebisch Gmuend (Germany).

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© 2014 by the National Strength & Conditioning Association