wk-1 14-week resistance-training program. Results of muscle biopsies from the vastus lateralis indicated that the protein supplementation group had greater increases

in muscle hypertrophy and in squat jump height [36]. Results of this study provide evidence that supplementation with a blend of whey, casein, egg-white proteins, and l-glutamine pre- and post-workout helps promote muscle hypertrophy and improved physical performance. Training effects The effects of training protocols also are very Selleck ABT888 important on increases in strength and muscle hypertrophy. All studies used in this review followed a resistance weight-lifting protocol [31–36, 38–41]. It appears from the studies referenced in this review that a training protocol tailored for muscle hypertrophy and strength should be at least 10–12 weeks in length and involve three to five training sessions weekly, consisting AR-13324 of compound lifts that include both the upper and lower body [31, 33, 35, 36, 38, 40, 41]. Conclusions Researchers have tested the effects of types and timing of protein supplement ingestion on various physical changes in weightlifters. In general, protein supplementation pre- and/or post-workout increases physical performance [31–34, 38–41], training session recovery

[32], lean body mass [33, 38–41], muscle hypertrophy [35, 38–41], and strength [31, 33, 38, 40, 41]. Specific gains, however, differ based on protein Cell press type and amounts [31–36]. For example, whey protein studies showed increases in strength [31, 33], whereas, supplementation with casein did not promote increases in strength [34]. Additional research is needed on the effects of a protein and creatine supplement consumed together, as one study has shown increases in strength and LBM [33]. Studies on timing of milk consumption have indicated that fat-free milk post-workout was effective in promoting increases in lean body mass, strength, muscle hypertrophy

and decreases in body fat [38–41] Milk proteins have been shown to be superior to soy proteins in promoting lean body mass [38] and muscle mass development [39]. What is BI-D1870 interesting about the milk studies [38–41] is that not one of them provided the 3–4 g of leucine needed to promote maximal MPS (See Table 2), yet they all showed improvements in LBM and strength. This raises the question of whether other components in milk could have contributed to the changes observed. Future researchers should investigate whether other properties of milk help increase LBM when leucine intake is suboptimal to provide maximal MPS. Researchers should also investigate the effects of protein supplements when participants are consuming adequate kcal.kg-1 and g.kg-1 of protein to maximize muscle hypertrophy. The effects of timing of ingestion of EAAs on physical changes following exercise also have been studied [47, 48]. Tipton et al.