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BUILD MUSCLE: Enhancing Resistance Training Results With Protein/Carbohydrate Supplementation

Westcott, Wayne L. Ph.D., CSCS; La Rosa Loud, Rita B.S.

doi: 10.1249/FIT.0b013e318282989e

LEARNING OBJECTIVES • To realize that following a strength training session muscle protein breakdown exceeds muscle protein synthesis, resulting in several hours of net negative protein balance.

• To recognize that ingesting supplemental protein before and/or after a resistance workout is essential for attaining a net positive protein balance that enhances the potential for muscle development.

• To review research-based information and recommendations for effective pretraining/posttraining protein/carbohydrate supplementation.

Resistance exercise is essential for adults and older adults to counteract the progressive muscle loss, metabolic decline, and fat gain associated with aging. Several studies have shown enhanced resistance training results with preworkout/postworkout protein/carbohydrate consumption. This article summarizes the research findings and presents practical recommendations for sensible supplementation

Wayne L. Westcott, Ph.D., CSCS, directs the exercise science programs and the fitness research programs at Quincy College in Quincy, Massachusetts. His research interests include the variables, acute responses, and chronic adaptations associated with resistance exercise. He writes the Health & Fitness Column for ACSM’s Certified News.

Rita La Rosa Loud, B.S., teaches exercise science and coordinates fitness research programs at Quincy College in Quincy, Massachusetts. She is an active member of the New England Chapter of the American College of Sports Medicine.

Disclosure: The authors declare no conflict of interest and do not have any financial disclosures.

© 2013 American College of Sports Medicine