1. Protein increases muscle mass (but
just a bit)
@jorntrommelen
Protein supplementation is a popular strategy to increase
muscle mass gains during resistance training.
However, the effect is less than what many expect.
Cermak et al., Protein supplementation augments the adaptive response of skeletal muscle to resistance-
type exercise training: a meta-analysis, American Journal of Clinical Nutrition, 2012
swipe
2. Gain muscle and lose fat with
a high protein diet?
@nutritiontactics
Dieting often results in loss of both muscle and fat mass
However, losing fat while gaining muscle is possible when
combining intense training with a high protein diet
Longland et al., Higher compared with lower dietary protein during an energy deficit combined with
intense exercise promotes greater lean mass gain and fat mass loss, Am J Clin Nutr, 2016
3. How much protein after
endurance exercise?
@nutritiontactics
Protein after resistance exercise stimulates muscle protein
synthesis, but less is known about endurance exercise
30 g of milk protein gives a near-maximal stimulation of muscle
protein synthesis after endurance exercise
Churchward-Venne et al., Dose-response effects of dietary protein on muscle protein synthesis during
recovery from endurance exercise in young men, Am J Clin Nutr, 2020
4. How much pre-sleep protein
is needed?
@nutritiontactics
40 g of casein protein before sleep has been shown to
increase muscle protein synthesis during the night
However, 30 g of casein is not enough,
not even with additional leucine added
Trommelen et al., Pre-sleep dietary protein-derived amino acidsare incorporatedin myofibrillar protein
during post-exercise overnight recovery, Am J Physiol Endocrinol Metab, 2018
5. Only a short muscle growth
response to BCAAs?
@jorntrommelen
Branched-chain amino acids have been shown to increase
muscle protein synthesis (the process driving muscle growth)
However, a whole protein provides all amino acids and
stimulates muscle protein synthesis much longer
Fuchset al., Branched-chainamino acid and branched-chain ketoacidingestion increase muscle protein
synthesis rates in vivo in older adults, Am J Clin Nutr, 2019
6. Adding carbs to protein doesn’t
further increase muscle growth
@jorntrommelen
Insulin is a hormone that has been speculated
to impact muscle growth
Adding carbohydrates to protein increases insulin levels,
but this does not further increase muscle growth
Staples et al., Carbohydrate does not augment exercise-inducedprotein accretionversus protein alone,
Medicine & Science in Sports & Exercise, 2011
7. Don’t ditch egg yolks
@jorntrommelen
Protein intake supports muscle growth following resistance
exercise
Whole eggs are more effective than the same amount of
protein from egg whites
van Vliet et al., Consumption of whole eggs promotes greater stimulation of postexercise muscle protein
synthesis than consumption of isonitrogenous amounts of egg whites in young men, Am J Clin Nutr, 2017
8. Processing of milk lowers
protein absorption?
@jorntrommelen
Industrial heating of milk (e.g. to make protein powder)
results in glycation: sugar sticks to the protein
Glycation of milk protein results in an impaired plasma
response of the essential amino acid lysine
Nyakayiruet al., The glycation level of milk protein strongly modulates post-prandiallysine availability in
vivo in humans, British Journal of Nutrition, 2019
-35%
-92%
9. Protein supplementation less
effective in elderly?
@nutritiontactics
Protein supplementation during resistance training has been
shown to increase muscle mass gains in young adults
However, supplementing a moderate dose of protein does
not appear effective in older adults
Holwerdaet al., Protein supplementation after exercise and before sleep does not further augment muscle
mass and strength gains during resistance exercise training in active older men, J Nutr, 2018
