Our results suggest that cold water immersion is no more effective than active recovery for minimizing the inflammatory and stress responses in
muscle after resistance exercise.
Moore, D. R., Robinson, M. J., Fry, J. L., Tang, J. E., Glover, E. I., Wilkinson, S. B., Prior, T., Tarnopolsky, M. A., and Phillips, S. M. Ingested protein dose response of muscle and albumin protein synthesis
after resistance exercise in young men.
Hartman J, Tang J, Wilkinson S, Tarnopolsky M, Lawrence R, Fullerton A, Phillips S. Consumption of fat - free fluid
milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters.
Researchers found rice protein consumed
after resistance exercise decreased fat - mass and increased lean body mass, skeletal muscle hypertrophy, power and strength compared to whey protein.
A study published in Medicine & Science in Sports & Exercise journal found that protein and carbohydrate supplementation immediately before and
after resistance exercise resulted in significant increases in both lean body mass and strength over a 10 - week period compared to ingesting the same supplementation further from training.
A review of existing studies reveals that the consumption of protein supplements together with meals could be better for the promotion of weight control than the consumption of supplements in - between meals
after a resistance exercise training routine.
Wilkinson S, Tarnopolsky M, MacDonald M, MacDonald J, Armstrong D, Phillips S. Consumption of fluid skim milk promotes greater muscle protein
accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soy - protein beverage.
Consumption of fat - free fluid milk
after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters
Whether you use whey protein powder to get amino
acids after resistance exercise or add whey to meals to increase your protein intake (or both), it's a key part of any lifter's diet.
A new study published online in the Journal of Applied Physiology shows additional benefits of consuming a blend of soy and dairy proteins
after resistance exercise for building muscle mass.
One study, reported in the American Journal of Clinical Nutrition, has found that consuming milk
after resistance exercise leads to greater muscle hypertrophy, a greater increase in lean body mass, and a greater decline in body fat than consumption of a soy beverage with macronutrient (proteins, carbohydrates, fats) ratios equal to that of the milk.
A study published in 2012 in the «American Journal of Clinical Nutrition» found that protein supplementation triggered muscle growth and promoted strength
gains after resistance exercise in older as well as younger participants.
Results: Muscle strength
increased after resistance exercise training to a significantly greater extent in the protein - supplemented (PRO) group than in the placebo - supplemented (PLA) group (+164 ± 11 kg and +130 ± 9 kg, respectively; P < 0.001).
20 women were recruited to determine whether consuming fat - free milk versus iso - energetic
carbohydrate after resistance exercise would see gains in lean mass and reductions in fat mass at the same time.
Although we did not determine rates of muscle protein breakdown, this process is up - regulated in mixed muscle for up to 24
h after resistance exercise in the fasted state [48].
Results indicated that the consumption of both rice protein and whey protein
after resistance exercise decreased fat - mass and increased lean body mass, skeletal muscle hypertrophy, and
Consumption of fluid skim milk promotes greater muscle protein
accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soy - protein beverage
Greater stimulation of myofibrillar protein synthesis with ingestion of whey protein isolate vs. micellar casein at rest and
after resistance exercise in elderly men.
Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and
after resistance exercise.
After resistance exercise the body needs a quickly assimilated source of protein and uses it to build muscle and recover the energy expended.
The team took repeated blood and muscle biopsy samples to assess how the egg - derived amino acids were appearing in the blood and in protein synthesis in muscles before and
after the resistance exercise and eating.
Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise