Maximum Muscle Growth: Fast VS. Slow Protein

It’s well known that athletes engaged in intense training need to eat enough protein in their diets to repair tissue and promote growth.

- By Richard B. Kreider

Research has also indicated that ingesting protein with carbohydrate prior to exercise can lessen the degree of muscle catabolism observed during exercise, while ingesting protein with carbohydrate following exercise can enhance glycogen and protein synthesis. However, not all protein is the same. Dietary proteins vary in amino acid content as well as the amount of fat and other nutrients they contain. These differences can affect the digestion rate of a protein and the manner in which amino acids are released into the blood. Research has shown that protein synthesis may be regulated in part by the manner in which amino acids are released into the blood. Theoretically, ingesting the right type of protein following exercise may help stimulate protein synthesis to a greater degree. This discussion addresses the way you can structure the timing and delivery of proteins in your diet in order to optimize protein synthesis during training.

PROTEIN BASICS