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It's well established that ingestion of whey protein or essential amino acids before and after exercise increases muscle protein synthesis. Cuthbertson et al gave healthy young and elderly men 500 ml of water containing 0, 2.5, 5, 10, and 20 grams of the Essential Amino Acids (arginine, histidine, isoleucine, methionine, leucine, phenylalanine, threonine, tryptophan, and valine). If you are using BCAA supplements instead of EAAs, then a dose of 5 grams would be tentatively indicated considering EAA formulas are around 50% BCAA. Based on currently available data, tentative recommendations for pre- and post-workout protein and EAA intakes are 20 grams and 10 grams, respectively. Anthony Colpo is an independent researcher, physical conditioning specialist, and author of the groundbreaking books The Fat Loss Bible and The Great Cholesterol Con.

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A number of studies have also shown this can translate into greater muscle mass gains over the longer term. Those whose body weight deviates significantly from this range could conceivably achieve maximal muscle protein synthesis at a lower or higher dose.
Muscle protein synthesis increased with rising dosages, plateauing at 10 grams; no further increase in protein synthesis was seen with the 20-gram EAA dose[2].

Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men.
You have read and agree to the Global Shipping Program terms and conditions - opens in a new window or tab. As such, most conscientious strength and endurance athletes consume pre- and post-workout formulas containing protein or amino acids.
Muscle protein synthesis in the four hours after the workout rose incrementally with increasing protein dose. The owner and contributors to this site accept no responsibility or liability whatsoever for any harm, real or imagined, from the use or dissemination of information contained on this site.

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