Podcast
Questions and Answers
What is suggested to have a lesser impact on muscular hypertrophy compared to reaching contractile failure?
What is suggested to have a lesser impact on muscular hypertrophy compared to reaching contractile failure?
Training to muscle contractile failure has no effect on muscle protein synthesis (MPS) across varying loads.
Training to muscle contractile failure has no effect on muscle protein synthesis (MPS) across varying loads.
False
What occurs during contractile failure?
What occurs during contractile failure?
Significant muscle fatigue and motor unit activation
When training is standardized by fatigue, muscle hypertrophy is approximately the same irrespective of __________.
When training is standardized by fatigue, muscle hypertrophy is approximately the same irrespective of __________.
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Match the following concepts with their related descriptions:
Match the following concepts with their related descriptions:
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What primarily dictates the size of human muscle?
What primarily dictates the size of human muscle?
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Resistance training can lead to an increase in muscle protein synthesis even in the fasted state.
Resistance training can lead to an increase in muscle protein synthesis even in the fasted state.
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What is the effect of training age on muscle protein synthesis?
What is the effect of training age on muscle protein synthesis?
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Even after resistance training, muscle protein synthesis may not be enough to promote a positive net protein balance in the ______ state.
Even after resistance training, muscle protein synthesis may not be enough to promote a positive net protein balance in the ______ state.
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Match the following terms with their related concepts:
Match the following terms with their related concepts:
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What is a consequence of resistance training on muscle protein synthesis in trained athletes?
What is a consequence of resistance training on muscle protein synthesis in trained athletes?
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The timing of protein intake does not influence muscle protein synthesis.
The timing of protein intake does not influence muscle protein synthesis.
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What factor may need to be focused on more after resistance training for trained athletes?
What factor may need to be focused on more after resistance training for trained athletes?
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Which of the following statements about protein ingestion before sleep is correct?
Which of the following statements about protein ingestion before sleep is correct?
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Ingested protein does not influence muscle protein synthesis after resistance exercise.
Ingested protein does not influence muscle protein synthesis after resistance exercise.
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What are the potential benefits of resistance training combined with adequate protein intake?
What are the potential benefits of resistance training combined with adequate protein intake?
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The skeletal muscle anabolic response to plant-based protein consumption is different from that of __________ basis proteins.
The skeletal muscle anabolic response to plant-based protein consumption is different from that of __________ basis proteins.
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Match the following authors with their research focus:
Match the following authors with their research focus:
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What amount of protein is considered optimal for regular intake to enhance muscle protein synthesis (MPS)?
What amount of protein is considered optimal for regular intake to enhance muscle protein synthesis (MPS)?
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Protein timing has been shown to be the strongest predictor of muscle hypertrophy.
Protein timing has been shown to be the strongest predictor of muscle hypertrophy.
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Which type of protein is digested the slowest?
Which type of protein is digested the slowest?
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How does resistance training (RT) affect muscle sensitivity to amino acids?
How does resistance training (RT) affect muscle sensitivity to amino acids?
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Consuming larger doses of ___________ proteins before bed can enhance muscle adaptations.
Consuming larger doses of ___________ proteins before bed can enhance muscle adaptations.
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Whey protein has a higher leucine content than soy protein.
Whey protein has a higher leucine content than soy protein.
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Match the protein intake strategy with its benefit:
Match the protein intake strategy with its benefit:
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What is the primary benefit of whey protein compared to casein in terms of muscle protein synthesis?
What is the primary benefit of whey protein compared to casein in terms of muscle protein synthesis?
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What is the duration for which resistance training increases muscle protein synthesis (MPS)?
What is the duration for which resistance training increases muscle protein synthesis (MPS)?
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_____ promotes greater hypertrophy than soy or carbohydrate consumption during resistance training.
_____ promotes greater hypertrophy than soy or carbohydrate consumption during resistance training.
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The study noted that total __________ was the strongest predictor of muscle hypertrophy.
The study noted that total __________ was the strongest predictor of muscle hypertrophy.
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What happens to muscle protein synthesis when leucine is provided along with isoleucine or valine?
What happens to muscle protein synthesis when leucine is provided along with isoleucine or valine?
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Match the type of protein with their characteristics:
Match the type of protein with their characteristics:
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It is necessary to ingest protein immediately after training for maximum muscle growth.
It is necessary to ingest protein immediately after training for maximum muscle growth.
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Supplementing with BCAA is more effective than leucine supplementation alone.
Supplementing with BCAA is more effective than leucine supplementation alone.
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What was the duration of the training program in the study focusing on milk versus soy protein?
What was the duration of the training program in the study focusing on milk versus soy protein?
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Study Notes
Resistance Training & Protein
- Skeletal muscle size is dictated by changes in muscle protein synthesis (MPS) and muscle protein breakdown (MPB)
- Protein consumption results in a temporary increase in MPS
- In a fasted state, MPB is greater than MPS
- Resistance training (RT) enhances MPS in response to protein consumption
- Trained individuals have a reduced MPS response, but a greater MPS magnitude compared to untrained individuals
- Trained individuals have a reduced MPS response, but a greater MPS magnitude compared to untrained individuals
- RT causes an increase in myofibrillar protein synthesis but not mitochondrial protein synthesis
Optimizing Resistance Training for Hypertrophy
- Time under tension, volume load, and fatigue are all important factors in achieving muscle hypertrophy
- Training to contractile failure produces similar hypertrophy regardless of load
- Greater motor unit recruitment is likely to increase MPS
Protein Timing & Distribution
- The timing, quantity, and distribution of protein intake are important in maximizing anabolic response
- Studies show that consuming protein bolus (40g), intermediate (20g every 3 hours) and pulse (10g every hour) all result in increased MPS
- Consuming 20g whey protein every 3 hours is optimal for MPS
- RT increases sensitivity to amino acids in skeletal muscle during the ~48 hours after training, and MPB for ~24 hours
- Total protein intake has a stronger impact on hypertrophy than timing
- Studies suggest that consuming slower release proteins like casein before bedtime can help muscle growth
- Optimal protein timing is still debated, but consuming close to training with moderate doses (0.4 g/kg/meal) may be beneficial
Protein Quality & Sources
- The quality and source of protein matters
- Whey protein is digested rapidly and induces a large but short-term spike in MPS
- Casein is a slow-digesting protein
- Whey has a higher leucine content which plays a key role stimulating MPS
- Milk-based protein promotes greater hypertrophy in comparison to soy or CHO
BCAA Supplementation
- BCAA (leucine, isoleucine, valine) are often used to improve MPS
- Leucine is often considered the most effective BCAA for MPS
- BCAA shared the same transporter so supplementation can result in antagonism for uptake in the gut and muscle
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Description
Explore the intricate relationship between resistance training and protein synthesis in this quiz. Learn how skeletal muscle size is influenced by muscle protein synthesis and breakdown, and understand the impact of protein consumption on training outcomes. Dive into concepts like time under tension and muscle hypertrophy.
