What is the Optimal Amount of Protein to Support P

Authors: Tyler A ChurchwardVenne Andrew M Holwerda Stuart M Phillips Luc J C van Loon

Publish Date: 2016/02/19

Volume: 46, Issue: 9, Pages: 1205-1212

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Abstract

Hyperaminoacidemia following protein ingestion enhances the anabolic effect of resistancetype exercise by increasing the stimulation of muscle protein synthesis and attenuating the exercisemediated increase in muscle protein breakdown rates Although factors such as the source of protein ingested and the timing of intake relative to exercise can impact postexercise muscle protein synthesis rates the amount of protein ingested after exercise appears to be the key nutritional factor dictating the magnitude of the muscle protein synthetic response during postexercise recovery In younger adults muscle protein synthesis rates after resistancetype exercise respond in a dosedependent manner to ingested protein and are maximally stimulated following ingestion of ~20 g of protein In contrast to younger adults older adults are less sensitive to smaller doses of ingested protein less than ~20 g after exercise as evidenced by an attenuated increase in muscle protein synthesis rates during postexercise recovery However older muscle appears to retain the capacity to display a robust stimulation of muscle protein synthesis in response to the ingestion of greater doses of protein ~40 g and such an amount may be required for older adults to achieve a robust stimulation of muscle protein synthesis during postexercise recovery The aim of this article is to discuss the current state of evidence regarding the dosedependent relationship between dietary protein ingestion and changes in skeletal muscle protein synthesis during recovery from resistancetype exercise in older adults We provide recommendations on the amount of protein that may be required to maximize skeletal muscle reconditioning in response to resistancetype exercise in older adults

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