Macro partitioning
Acute net muscle protein balance following resistance exercise and essential amino acid (EAA) ingestion accurately reflects the net muscle protein balance over a full 24-hour period.
To maximize muscle growth, you should combine resistance exercise with protein (specifically essential amino acids) intake. This study proves that the acute boost in muscle protein synthesis you get from this combination adds up over the full day. You don't need to worry that your muscles 'forget' the workout or that your body cancels out the benefit later in the day; the acute positive balance contributes directly to your 24-hour net gain.
The acute anabolic response of muscle to EAA intake and exercise is additive to the response at rest and thus reflects the 24-h response.
Why this rating
Small sample size (n=7) and controlled inpatient setting limit generalizability, but the methodology (stable isotopes, 24h balance) is rigorous.
Source
Acute response of net muscle protein balance reflects 24-h balance after exercise and amino acid ingestion
Kevin D. Tipton et al. · American Journal of Physiology-Endocrinology and Metabolism · 2003
DOI 10.1152/ajpendo.00234.2002
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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