The purpose of this blog is to determine whether past research provides a conclusion about the effects of specific types of ingestible protein sources in correspondence to the protein timing and the effects on muscle hypertrophy.
According to (Protein Timing and Its Effect) J Int Soc Sports Nutr. Consumption of protein at 1.2g - 2g per kg of bodyweight is the most efficient amount of protein to maximise muscle hypertrophy.
The timing of protein and its effect for muscle hypertrophy and strength has been tested. In general conclusion of the test protein supplements pre workout and post workout increased the physical performance, training recovery, lean body mass, muscle hypertrophy and strength.
In the study (Stokes et al, 2018) it demonstrates that a consumption of 0.4g per kg of bodyweight was proven the most effective for post workout recovery and muscle hypertrophy.
In conclusion to these studies the most effective period to maximise muscle hypertrophy and strength is to absorb or ingest 0.4g of protein per kg of bodyweight both before and after your weight/resistance training.
What Protein is the best?
There is a lot of debate on the market at the moment regarding protein powders and the Vegan/Vegetarian sources are far more effective and do not pose a greater health risk as Whey derived sources do.
Research shows as according to (J Int Soc Sports Nutr.) that Whey Protein Isolates are the most effective protein in terms of Muscle Hypertrophy and strength results. Whey Protein Isolate contains nine essential amino acids. One of the key essential amino acids in response to muscle hypertophy is Leucine. Most proteins on the market contain 2 grams per serve which is the recommended consumption to increase protein synthesis.
Whey Protein Isolate also contains digestive enzyme components that allow for fast absorption in comparison to plant based, casein or concentrates.
Whey Protein Isolate is also low in fats which is vital for the absorption. Research shows that fats consumed post workout alter and slow the absorption of protein which inhibits the protein synthesis response in correlation to insulin.
Consuming 0.4g x Bodyweight of a high quality protein which contains 2g of Leucine with water and High G.I Carbohydrates pre and post workout will not only increase muscle hypertrophy but increase your strength, performance and recovery.
Stark M Lukaszuk J, Prawitz A, Salacinski A. Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training. J Int Soc Sports Nutr. 2012;9(1):54. Published 2012 Dec 14. doi:10.1186/1550-2783-9-54
Stokes T, Hector AJ, Morton RW, McGlory C, Phillips SM. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients. 2018;10(2):180. Published 2018 Feb 7. doi:10.3390/nu10020180