Fast whey protein and the leucine trigger

Abstract

Resistance exercise is commonly associated with increased rates of muscle protein synthesis (MPS) for up to 48 h into recovery. Recent reports suggest that type of protein (animal vs plant-based) consumed can affect feeding- and exercise-mediated rates of MPS. Further, the timing of post-exercise protein ingestion can further regulate rates of MPS and influence the extent of muscle hypertrophy that occurs after a defined training period. Recent evidence suggests that resistance exercise confers a sensitization of the anabolic effect of amino acids on skeletal muscle for up to ≥24 h into post-exercise recovery. The degree of sensitization that occurs is dependent on contraction volume and achieving maximal fibre activation during the resistance exercise bout. In this review, we explore our current understanding, including recent advances in paradigms, of the regulation of MPS in response to feeding of proteins and exercise. Indeed, it appears that a rapidly digested whey protein that is rich in essential amino acids, especially leucine, is especially stimulatory for MPS.