蛋白质/必需氨基酸和抗阻训练对骨骼肌肥大的影响：以乳清蛋白为例。
Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein.
机构信息
Department of Biology of Physical Activity, University of Jyväskylä, P,O, Box 35, 40014 Jyväskylä, Finland.
出版信息
Nutr Metab (Lond). 2010 Jun 17;7:51. doi: 10.1186/1743-7075-7-51.
Abstract
Regardless of age or gender, resistance training or provision of adequate amounts of dietary protein (PRO) or essential amino acids (EAA) can increase muscle protein synthesis (MPS) in healthy adults. Combined PRO or EAA ingestion proximal to resistance training, however, can augment the post-exercise MPS response and has been shown to elicit a greater anabolic effect than exercise plus carbohydrate. Unfortunately, chronic/adaptive response data comparing the effects of different protein sources is limited. A growing body of evidence does, however, suggest that dairy PRO, and whey in particular may: 1) stimulate the greatest rise in MPS, 2) result in greater muscle cross-sectional area when combined with chronic resistance training, and 3) at least in younger individuals, enhance exercise recovery. Therefore, this review will focus on whey protein supplementation and its effects on skeletal muscle mass when combined with heavy resistance training.
摘要
无论年龄或性别如何，抗阻训练或提供足够量的膳食蛋白质（PRO）或必需氨基酸（EAA）都可以增加健康成年人的肌肉蛋白质合成（MPS）。然而，在抗阻训练的同时摄入 PRO 或 EAA，可以增强运动后的 MPS 反应，并已被证明比运动加碳水化合物具有更大的合成代谢作用。不幸的是，比较不同蛋白质来源的影响的慢性/适应性反应数据是有限的。然而，越来越多的证据表明，乳 PRO，尤其是乳清蛋白可能：1）刺激 MPS 的最大上升，2）与慢性抗阻训练相结合时导致更大的肌肉横截面积，3）至少在年轻个体中，增强运动恢复。因此，本综述将重点讨论乳清蛋白补充及其与大强度抗阻训练相结合对骨骼肌质量的影响。
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