Protein recommendations for promoting hypertrophy

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The world of protein nutrition continues to rapidly evolve. As a result, guidelines on protein recommendations for athletes are regularly being updated and re ned. This article focuses on recent developments regarding protein recommendations for promoting muscle hypertrophy.

How does it help you?

  • learn how much dietary protein athletes should consume
  • find out the optimal dose of protein required in a single meal
  • see how protein effects amino acids

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The current guidelines on protein intakes for athletes range from 1.2-1.7 grams per kilogram body mass per day (Rodriguez et al., 2009). However, we believe that guidelines on protein recommendations for promoting muscle hypertrophy are more complex than simply recommending a daily total protein intake (Tipton & Witard, 2007).

A primary driver of muscle hypertrophy is the stimulation of muscle protein synthesis (MPS) during exercise recovery. The interplay between several factors - including the source, pattern and timing of dietary protein intake - regulate the postprandial (after feeding) stimulation of MPS during exercise recovery that, over time, underpins muscle hypertrophy (Tipton & Witard, 2007). As such, guidelines that consider each factor, or better still the interaction between these factors, will provide a more evidence-based approach to making more precise protein recommendations for athletes.