Protein and Recovery: What Your Body Needs After Training скачать в хорошем качестве

Protein and Recovery: What Your Body Needs After Training

Training breaks tissue down. Recovery builds it back up. This episode explains: • How protein drives repair and adaptation • Why recovery fails without adequate intake • What actually matters after training References 1. Training creates microscopic muscle damage that must be repaired for adaptation to occur. Clarkson PM, Hubal MJ. Exercise-induced muscle damage in humans. Am J Phys Med Rehabil. 2002 Nov;81(11 Suppl):S52–69. doi:10.1097/00002060-200211001-00007. PMID: 12409811. Clarkson PM, Sayers SP. Etiology of exercise-induced muscle damage. Can J Appl Physiol. 1999 Jun;24(3):234–48. doi:10.1139/h99-020. PMID: 10373096. Newham DJ, Jones DA, Clarkson PM. Repeated high-force eccentric exercise: effects on muscle pain and damage. J Appl Physiol (1985). 1987 Oct;63(4):1381–6. doi:10.1152/jappl.1987.63.4.1381. PMID: 3693181. 2. Recovery, not the workout itself, is where strength and muscle gains are built. Damas F, Phillips SM, Libardi CA, et al. Resistance training-induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage. J Physiol. 2016 Apr 1;594(18):5209–22. doi:10.1113/JP272472. PMID: 27038024. Brook MS, Wilkinson DJ, Mitchell WK, et al. Skeletal muscle hypertrophy adaptations predominate in the early stages of resistance exercise training, matching deuterium oxide-derived measures of muscle protein synthesis and mechanistic target of rapamycin complex 1 signaling. FASEB J. 2015 Feb;29(11):4485–96. doi:10.1096/fj.15-273755. PMID: 26169934. 3. Dietary protein supplies amino acids required for muscle repair and adaptation. Phillips SM, Tipton KD, Aarsland A, et al. Mixed muscle protein synthesis and breakdown after resistance exercise in humans. Am J Physiol. 1997 Jul;273(1 Pt 1):E99–107. doi:10.1152/ajpendo.1997.273.1.E99. PMID: 9252485. Tipton KD, Ferrando AA, Phillips SM, et al. Postexercise net protein synthesis in human muscle from orally administered amino acids. Am J Physiol. 1999 Apr;276(4):E628–34. doi:10.1152/ajpendo.1999.276.4.E628. PMID: 10198297. 4. Inadequate protein intake leads to incomplete muscle repair and stalled progress. Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training–induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376–84. doi:10.1136/bjsports-017-097608. PMID: 28698222. Morton RW, McGlory C, Phillips SM. Nutritional interventions to augment resistance training–induced skeletal muscle hypertrophy. Front Physiol. 2015 Oct 19;6:245. doi:10.3389/fphys.2015.00245. PMID: 26500499. 5. Resistance training increases protein turnover and raises protein requirements. Phillips SM, Tipton KD, Aarsland A, et al. Mixed muscle protein synthesis and breakdown after resistance exercise in humans. Am J Physiol. 1997 Jul;273(1 Pt 1):E99–107. doi:10.1152/ajpendo.1997.273.1.E99. PMID: 9252485. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20. doi:10.1186/s12970-017-0177-8. PMID: 28642676. 6. Total daily protein intake matters more for recovery than precise timing. Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training–induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376–84. doi:10.1136/bjsports-017-097608. PMID: 28698222. Schoenfeld BJ, Aragon AA, Krieger JW. The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. J Int Soc Sports Nutr. 2013 Dec 3;10(1):53. doi:10.1186/1550-2783-10-53. PMID: 24299050. 7. Energy deficits divert amino acids away from repair toward energy production. Areta JL, Burke LM, Camera DM, et al. Reduced resting skeletal muscle protein synthesis is rescued by resistance exercise and protein ingestion following short-term energy deficit. Am J Physiol Endocrinol Metab. 2014 Jun 1;306(8):E989–97. doi:10.1152/ajpendo.00590.2013. PMID: 24595305. Pasiakos SM, Cao JJ, Margolis LM, et al. Effects of high-protein diets on fat-free mass and muscle protein synthesis following weight loss: a randomized controlled trial. FASEB J. 2013 Sep;27(9):3837–47. doi:10.1096/fj.13-230227. PMID: 23720436. 8. Applying sedentary protein guidelines to trained individuals impairs recovery. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20. doi:10.1186/s12970-017-0177-8. PMID: 28642676. Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20. doi:10.1186/s12970-017-0177-8. PMID: 28642676.