Tuesday, June 10, 2014

24/7 Protein Synthesis - Use a Blend Post-Workout

The latest research suggests that protein synthesis is better with a blend. Given the fact that we are all interested in increasing muscle mass, I would do three things.

1.   Make sure my protein intake from all sources is at least 1 gram per pound of body weight.
2.   Use a protein blend. Preferably a 80/20 or 50/50 casein to whey blend.
3.   Have an even amount of protein across all meals including pre-workout and post-workout.

Protein Studies/Information:

Exercise Supplementation Quickie: Optimal Protein Blend for Protein Synthesis & Gout Drug for Muscle Protection. Plus: 3 Suggestions for "Optimal" Protein Blends

Protein Blends, Not Isolates Promote Maximal Skeletal Muscle Protein Retention(!) - It's Not About How Much You Pump into the Muscle, It's About How Much You Retain

Whey or Casein, Pulse or Spread Evenly Across the Day? Does it Even Make a Difference in Terms of Fat Loss and Lean Mass Retention on a Diet? New + Old Empirical Data!

Whey and Casein Work Hand in Hand for Protein Anabolism, but Scientists Overlook Fat, When They Reassemble Milk

Whey or Casein? Pre- or Post Workout Protein? Insights into Peri-Workout Nutrition from Small Scale Study in Elderly People Bring Milk Back onto the Radar

3.2kg of Lean Mass Over Night W/ 40g of Slow Digesting Protein 30min Before Bed!? Over One Year, a Positive Nitrogen Balance and +20% FSR Could Make It Happen!

When Whey & Casein Unite in the Spirit of True Physique Improvements, BCAAs & Glutamine Better Shut the F*** Up

15-30% Increase in Protein Synthesis if Protein is Ingested After Exercise

Drink Your Milk! Scientists Unlock the Health Secrets of the White Elixir of Life

Same amount of protein at every meal gives optimal muscle synthesis 11.06.2014