Resistance exercise and nutrition Protein and/or amino acid ingestion to promote muscle protein synthesis following exercise

Protein turnover is increased in response to feeding and/or resistance exercise with the balance favouring the net synthesis of muscle proteins. These feeding and exercise-induced increases in protein balance occur primarily through alterations in the rate of muscle protein synthesis. Ingestion of an exogenous source of essential amino acids, either alone or via consumption of a nutritionally complete protein (i.e., containing all essential amino acids), is required to maximize the protein synthetic stimulatory effect of resistance exercise. The total dose as well as the digestibility of the dietary protein can influence the extent of post-exercise muscle anabolism. Supplementation with proteins or amino acids is an effective method to enhance the synthesis of muscle proteins after resistance exercise.