Effects of resistance training and protein plus amino acid supplementation on muscle anabolism, mass, and strength.
This study examined 10 wks of resistance training and the ingestion of supplemental protein and amino acids on muscle performance and markers of muscle anabolism. Nineteen untrained males were randomly assigned to supplement groups containing either 20 g protein (14 g whey and casein protein, 6 g free amino acids) or 20 g dextrose placebo ingested 1 h before and after exercise for a total of 40 g/d. Participants exercised 4 times/wk using 3 sets of 6-8 repetitions at 85-90% of the one repetition maximum. Data were analyzed with two-way ANOVA (p < 0.05). The protein supplement resulted in greater increases in total body mass, fat-free mass, thigh mass, muscle strength, serum IGF-1, IGF-1 mRNA, MHC I and IIa expression, and myofibrillar protein. Ten-wks of resistance training with 20 g protein and amino acids ingested 1 h before and after exercise is more effective than carbohydrate placebo in up-regulating markers of muscle protein synthesis and anabolism along with subsequent improvements in muscle performance.
Willoughby
D S
DS
Exercise and Biochemical Nutrition Laboratory, Baylor University, Waco, Texas 76798, U.S.A. Darryn_Willoughby@baylor.edu
Stout
J R
JR
Wilborn
C D
CD
D000293:Adolescent; D000328:Adult; D001798:Blood Proteins / Q000378:metabolism; D001823:Body Composition; D001835:Body Weight; D019587:Dietary Supplements; D006801:Humans; D007328:Insulin / Q000097:blood; D007334:Insulin-Like Growth Factor I / Q000378:metabolism; D008297:Male; D008894:Milk Proteins / Q000008:administration & dosage*; D053580:Muscle Strength / Q000502:physiology*; D018482:Muscle, Skeletal / Q000378:metabolism* / Q000502:physiology; D018995:Myosin Heavy Chains / Q000378:metabolism; D010806:Physical Education and Training; D010807:Physical Endurance; D014891:Weight Lifting
D001798:Blood Proteins; D007328:Insulin; D008894:Milk Proteins; D007334:Insulin-Like Growth Factor I; D018995:Myosin Heavy Chains