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A big post-workout protein meal (100 g) builds more muscle, for longer than 12 hours, than the usual 25 g — the old 'cap it at 25 g' rule is wrong.In trained males, 100 g whey post-leg-day raised muscle protein synthesis higher and for >12 h vs 25 g, with little extra oxidation — the per-meal cap is an artefact of short measurement windows.Trommelen et al. used L-[1-13C]-phenylalanine and L-[ring-2H5]-phenylalanine tracers to show dose-dependent, non-saturating MPS (mixed, myofibrillar, connective, plasma) over a 12-h post-prandial window after 25 vs 100 g intrinsically labelled milk protein, with negligible AA oxidation surplus.
Jorn Trommelen, Glenn A.A. van Lieshout, Jean Nyakayiru, et al.
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