A Review on the Optimal Timing of Protein Supplementation on Resistance Training
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초록
Optimal protein supplementation is an essential consideration for maximizing adaptive responses and recovery ability from physical and physiological stress of high intensity resistance training. There are several timings of consuming protein supplements based on nutrient timing system such as pre-exercise (energy phase), post-exercise (anabolic phase), and pre-sleep (growth or adaptation phase). However, it is not yet established which protein timing is the most effective way to maximize the adaptive responses to resistance training. Thus, this review was carried out to suggest an optimal timing of protein supplementation by discussing the effects of each timing of protein intake (pre-exercise, post-exercise, both post-exercise and before sleep, both before and after exercise) on muscle adaptations to resistance training. Also, we provide scientific information to develop practical strategies of protein supplementation on prolonged resistance training by combining the results of previous studies. We expect our review to offer relevant information for developing a sport-specific optimal timing of protein ingestion for strength/power athletes.
Abstract
Optimal protein supplementation is an essential consideration for maximizing adaptive responses and recovery ability from physical and physiological stress of high intensity resistance training. There are several timings of consuming protein supplements based on nutrient timing system such as pre-exercise (energy phase), post-exercise (anabolic phase), and pre-sleep (growth or adaptation phase). However, it is not yet established which protein timing is the most effective way to maximize the adaptive responses to resistance training. Thus, this review was carried out to suggest an optimal timing of protein supplementation by discussing the effects of each timing of protein intake (pre-exercise, post-exercise, both post-exercise and before sleep, both before and after exercise) on muscle adaptations to resistance training. Also, we provide scientific information to develop practical strategies of protein supplementation on prolonged resistance training by combining the results of previous studies. We expect our review to offer relevant information for developing a sport-specific optimal timing of protein ingestion for strength/power athletes.
참고문헌 (28)
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