Department of Human Biology, NUTRIM School of Nutrition and Translational Research in Metabolism, Maastricht University Medical Centre, P.O. Box 616, 6200 MD, Maastricht, The Netherlands.
Sports Med. 2019 Feb;49(2):185-197. doi: 10.1007/s40279-019-01053-5.
Protein ingestion following resistance-type exercise stimulates muscle protein synthesis rates and consequently enhances the skeletal muscle adaptive response to prolonged training. Ingestion of ~ 20 g of quickly digestible protein isolate optimizes muscle protein synthesis rates during the first few hours of post-exercise recovery. However, the majority of daily protein intake is consumed as slower digestible, nutrient-rich, whole-food protein sources as part of mixed meals. Therefore, the muscle protein synthetic response to the ingestion of protein supplements and typical foods or mixed meals may differ substantially. In addition, the muscle protein synthetic response to feeding is not only determined by acute nutrient intake but is also likely modulated by habitual energy and nutrient intake and nondietary factors such as habitual physical activity, body composition, age, and/or sex. Therefore, nutritional recommendations to maximize the muscle protein synthetic response to exercise depend on the type of meal (e.g., protein supplements vs. mixed meals) and the time until the next feeding opportunity (e.g., feeding before overnight sleep) and, therefore, need to be personalized to the individual athlete.
在进行抗阻运动后摄入蛋白质会刺激肌肉蛋白质合成率，从而增强骨骼肌对长期训练的适应反应。在运动后恢复的最初几个小时内，摄入 20 克左右的快速消化蛋白质分离物可优化肌肉蛋白质合成率。然而，大部分日常蛋白质摄入是作为较慢消化的、富含营养的、完整的食物蛋白质来源，作为混合餐的一部分。因此，摄入蛋白质补充剂和典型食物或混合餐对肌肉蛋白质合成的反应可能有很大不同。此外，进食对肌肉蛋白质合成的反应不仅取决于急性营养素摄入，还可能受到习惯性能量和营养素摄入以及非饮食因素（如习惯性体力活动、身体成分、年龄和/或性别）的调节。因此，为了最大限度地提高运动后的肌肉蛋白质合成反应，营养建议取决于餐的类型（例如，蛋白质补充剂与混合餐）以及到下一次进食机会的时间（例如，在夜间睡眠前进食），因此需要根据个体运动员的情况进行个性化定制。
