Not exact matches
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.
One study from the Journal of Nutrition found that the ingestion of both protein and carbohydrates (0.15 grams of both per kilogram of body mass) prior to a bout of
resistance exercise increased protein synthesis (anabolism) by 48 per cent during
exercise, and an additional 19 per cent
after exercise.
However, most types of
resistance exercise will accelerate protein turnover (an
increase in the rate of protein synthesis and breakdown), which is going to
increase calorie expenditure in the hours (and, in some cases, days)
after exercise.
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 single bout of
resistance exercise has been shown to
increase BMR up to 48 hours
after finishing the workout,» says Dr Richardson.
Arginine and ornithine supplementation
increases growth hormone and insulin - like growth factor - 1 serum levels
after heavy -
resistance exercise in strength - trained athletes..
«Supplementation of leucine and whey protein immediately
after heavy
resistance exercise increases anabolic signaling in human skeletal muscle.»
Co-ingestion of carbohydrate and whey protein
increases fasted rates of muscle protein synthesis immediately
after resistance exercise in rats.
3) Ingesting CHO alone or in combination with PRO during
resistance exercise increases muscle glycogen, offsets muscle damage, and facilitates greater training adaptations
after either acute or prolonged periods of supplementation with
resistance training.
Branched - chain amino acids
increase p70S6k phosphorylation in human skeletal muscle
after resistance exercise.
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.
Resistance training also
increases BDNF, but only in a short window immediately
after exercise [12].
Myofibrillar muscle protein synthesis rates subsequent to a meal in response to
increasing doses of whey protein at rest and
after resistance exercise
In the present study, we show substantial
increases in whole - body lean mass
after 12 wk of
resistance - type
exercise training (Table 2).
After 12 wk of
resistance - type
exercise training leg press and leg extension muscle strength had
increased significantly in both groups (P < 0.001), with no differences between groups (Table 3).
Leg lean mass (left + right)
increased significantly by 607 ± 121 g and 842 ± 129 g
after 12 wk of
resistance - type
exercise training in the PLA and PRO groups, respectively, with no difference between the PLA and PRO groups (training × treatment interaction, P = 0.19; Table 2).
In contrast, percentage of type II muscle fiber area
increased significantly from 54 % ± 3 % to 65 % ± 3 % in the PRO group
after resistance - type
exercise training (P < 0.05), whereas no changes were observed in the PLA group.
Increased rates of muscle protein turnover and amino acid transport
after resistance exercise in humans
This is thought to be from the
increased level of catecholamines and growth hormone found in the blood both during and
after high - intensity
resistance training
exercise with shortened rest periods (< 30 seconds)(11, 12).