Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training

Figures & data

Table 1 Summary of protein requirements for weightlifters

Table 2 Leucine content of protein sources for studies that used a protein ingestion timing method

LemonPEffects of exercise on dietary protein requirementsInt J Sport Nutr19988 426 447 1:CAS:528:DyaK1cXnvFOjurc%3D 9841962

 PubMed Web of Science ®Google Scholar

LemonPWProctorDNProtein intake and athletic performanceSports Med199112 313 325 1:STN:280:DyaK387gvVehtQ%3D%3D https://doi.org/10.2165/00007256-199112050-00004 1763249

 PubMed Web of Science ®Google Scholar

KreiderR Effects of protein and amino acid supplementation on athletic performance1999 Sportscience, 1, http://sportsci.org/jour/9901/rbk.html

 Google Scholar

PhillipsSMProtein requirements and supplementation in strength sportsNutrition200420 689 695 1:CAS:528:DC%2BD2cXltVGiur4%3D https://doi.org/10.1016/j.nut.2004.04.009 15212752

 PubMed Web of Science ®Google Scholar

LemonPWBeyond the zone: protein needs of active individualsJ Am Coll Nutr200019 Suppl 513S 521S 1:CAS:528:DC%2BD3cXnsVegt7w%3D https://doi.org/10.1080/07315724.2000.10718974 11023001

 PubMedGoogle Scholar

LemonPW AntonioJStoutJProtein requirements of strength athletesSports Supplements1996 Philadelphia, PA Lippincott, Williams, & Wilkins Publishing Co

 Google Scholar

CampbellBKreiderRZiegenfussTBountyPRobertsMBurkeDLandisJLopezHAntonioJInternational society of sports nutrition position stand: protein and exerciseJ Int Soc Sports Nutr2007 http://www.jissn.com/content/4/1/8 Available at:

 Google Scholar

HoffmanJRatamessNTranchinaCRashtiSFaigenbaumAEffect of protein-supplement timing on strength, power, and body-composition changes in resistance-trained menInt J Sport Nutr Exerc Metab200919 2 172 185 1:CAS:528:DC%2BD1MXosFGjsLc%3D 19478342

 PubMed Web of Science ®Google Scholar

HoffmanJRatamessNTranchinaCRashtiSKangJFiagenbaumAEffects of a proprietary protein supplement on recovery indices following resistance exercise in strength/power athletesAmino Acids201038 771 778 1:CAS:528:DC%2BC3cXjt1eqs78%3D https://doi.org/10.1007/s00726-009-0283-2 19347247

 PubMed Web of Science ®Google Scholar

CribbPHayesAEffects of supplement timing and resistance exercise on skeletal muscle hypertrophyMed Sci Sports Exerc200638 11 1918 1925 https://doi.org/10.1249/01.mss.0000233790.08788.3e 17095924

 PubMed Web of Science ®Google Scholar

VerdijkLJonkersRGleesonBProtein supplementation before and after exercise does not further augment skeletal muscle hypertrophy after resistance training in elderly menAm J Clin Nutr200989 2 608 616 1:CAS:528:DC%2BD1MXhtVOit7Y%3D https://doi.org/10.3945/ajcn.2008.26626 19106243

 PubMedGoogle Scholar

HulmiJKoyanenVSelanneHKraemerWHakkinenKMeroAAcute and long-term effects of resistance exercise with or without protein ingestion on muscle hypertrophy and gene expressionAmino Acids200937 297 308 1:CAS:528:DC%2BD1MXotVKisr8%3D https://doi.org/10.1007/s00726-008-0150-6 18661258

 PubMed Web of Science ®Google Scholar

AndersenLTufekovicGZebisMCrameriRVerlaanGKjaerMSuettaCMagnussonPAagaardPThe effect of resistance training combined with timed ingestion of protein on muscle fiber size and muscle strengthMetabolism200554 151 156 1:CAS:528:DC%2BD2MXos1OrtA%3D%3D https://doi.org/10.1016/j.metabol.2004.07.012 15690307

 PubMed Web of Science ®Google Scholar

ElliotTCreeMSanfordAWolfeRTiptonKMilk ingestion stimulates net muscle protein synthesis following resistance exerciseMed Sci Sports Exerc200638 4 667 674 1:CAS:528:DC%2BD28Xktl2jtLY%3D https://doi.org/10.1249/01.mss.0000210190.64458.25 16679981

 PubMed Web of Science ®Google Scholar

HartmanJTangJWilkinsonSTarnopolskyMLawrenceRFullertonAPhillipsSConsumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightliftersAm J Clin Nutr200786 2 373 381 1:CAS:528:DC%2BD2sXpsVGrtLk%3D 17684208

 PubMed Web of Science ®Google Scholar

WilkinsonSTarnopolskyMMacDonaldMMacDonaldJArmstrongDPhillipsSConsumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soy-protein beverageAm J Clin Nutr200785 4 1031 1040 1:CAS:528:DC%2BD2sXks1Ogs7o%3D 17413102

 PubMed Web of Science ®Google Scholar

RankinJGoldmanLPuglisiMNickols-RichardsonSEarthmanCGwazdauskasFEffect of post-exercise supplement consumption on adaptations to resistance trainingJ Am Coll Nutr20044 23 322 330 https://doi.org/10.1080/07315724.2004.10719375

 Google Scholar

JosseATangJTarnopolskyMPhillipsSBody composition and strength changes in women with milk and resistance exerciseMed Sci Sports Exerc201042 6 1122 1130 1:CAS:528:DC%2BC3cXmtFKlurY%3D 19997019

 PubMed Web of Science ®Google Scholar

TangJMooreDKujbidaGTarnopolskyMPhillipsSIngestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young menJ Appl Physiol2009107 3 987 992 1:CAS:528:DC%2BD1MXhtFKnurvN https://doi.org/10.1152/japplphysiol.00076.2009 19589961

 PubMed Web of Science ®Google Scholar

NortonLWilsonGLaymanDMoultonCGarlickPIngestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young menNutr Metab20129 67 1:CAS:528:DC%2BC38XhvVSiu7%2FF https://doi.org/10.1186/1743-7075-9-67

 Google Scholar