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If you are only experiencing protein synthesis for up to 48 hours ..
Although insulin signaling may not be needed for that burst in protein synthesis that occurs in the hours after a workout, there's more to the story.
So now what are we supposed to base our nutrition on? Enter the most underrated scientific paper in the last 5 years. Tipton and colleagues (2003) examined responsiveness of protein synthesis for a day after a workout, and found it to reflect a 24 hour enhanced level. That's right folks, a FULL DAY! This means that having a morning shake will have the same impact on muscle protein synthesis as one consumed following the workout!
If protein synthesis peaks at the 24 hour mark..
In addition, whey is an optimal postworkout protein because of its amino acid composition and the speed of amino acid release into the bloodstream. And while it’s crucial to replenish the body with protein and amino acids immediately after exercise, athletes need to eat protein regularly throughout each day to stimulate whole-body protein synthesis until muscle failure sensitizes muscle tissue to protein for up to 48 hours after exercise.15
In a in the Journal of the International Society of Sports Medicine, Schoenfeld and co-author Alan Aragon showed that the window actually lasts from four to six hours. “Protein synthesis peaks within that time period, but your body remains sensitized to protein for 24 hours,” says Schoenfeld. That’s why total daily consumption is just as important as specific nutrient timing, and why you don’t have to stress if you forget to drink a protein shake immediately after a workout. As long as you consume it within a reasonable amount of time after your last rep, you’re good.
If protein synthesis peaks at the 24 ..
Some research suggests that even 48 hours after the workout our protein synthesis levels can be elevated by ~33% (Phillips et al., 1997), giving us an even longer period during which we can maximize our muscle growth with protein drinks.
That doesn't mean we should discount carbs as far as protein synthesis goes; they increase insulin levels, which may still be important. Muscles are primed for increased protein synthesis for 24+ hours after training, but the acute burst in protein synthesis that occurs as a result of training or amino acid intake only lasts for a few hours.
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How Much Protein You Need After a Workout - Men's …
The post-workout meal is the most important for amping up protein synthesis after a workout. Muscle cells are primed for protein synthesis in the hours after training, but only if the right nutrition is there.
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