Exercise Metabolism Research Group, Department of Kinesiology, McMaster University, Hamilton, ON L8S 4K1, Canada.
Proc Nutr Soc. 2011 Feb;70(1):100-3. doi: 10.1017/S002966511000399X. Epub 2010 Nov 22.
Growing evidence supports the conclusion that consumption of protein in close temporal proximity to the performance of resistance exercise promotes greater muscular hypertrophy. We can also state with good certainty that merely consuming energy, as carbohydrate for example, is also not sufficient to maximise muscle protein synthesis leading to anabolism and net new muscle protein accretion. Recent work also indicates that certain types of proteins, particular those that are rapidly digested and high in leucine content (i.e. whey protein), appear to be more efficient at stimulating muscle protein synthesis. Continued practice of consumption of these types or proteins after exercise should lead to greater hypertrophy. Reviews of numerous training studies indicate that studies in which milk proteins and principally whey protein show an advantage of these proteins over and above isoenergetic carbohydrate and soya protein in promoting hypertrophy. Thus, the combined evidence suggests a strategic advantage of practising early post-exercise consumption of whey protein or dairy-based protein to promote muscle protein synthesis, net muscle protein accretion and ultimately hypertrophy.
越来越多的证据支持这样的结论，即在进行抗阻运动的同时摄入蛋白质，可以促进更大的肌肉肥大。我们也可以有把握地说，仅仅摄入能量，例如碳水化合物，不足以最大限度地促进肌肉蛋白质合成，从而实现合成代谢和净新的肌肉蛋白质积累。最近的研究还表明，某些类型的蛋白质，特别是那些消化速度快且富含亮氨酸的蛋白质（例如乳清蛋白），似乎更能有效地刺激肌肉蛋白质合成。在运动后继续摄入这些类型的蛋白质，应该会导致更大的肌肉肥大。对大量训练研究的综述表明，在这些研究中，牛奶蛋白，特别是乳清蛋白，在促进肌肉肥大方面优于等能量的碳水化合物和大豆蛋白。因此，综合证据表明，在运动后早期摄入乳清蛋白或基于乳制品的蛋白质，以促进肌肉蛋白质合成、净肌肉蛋白质积累，最终实现肌肉肥大，具有策略上的优势。
