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DMV – Elite athletes use casein protein for evening recovery

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Numerous studies have investigated the importance of protein supplementation in supporting skeletal muscle growth in response to exercise and/or prevention of muscle mass loss during physical inactivity. However to improve the effectiveness of protein, the right protein source and timing of ingestion is important.


TIMING

Apart from protein quality and the amount of leucine, the timing of protein ingestion is also of major important for muscle building and recovery. Per meal or snack, 20 grams of protein maximizes the muscle protein synthesis in healthy young adults (1). Another study confirms that a total daily protein ingestion of 80 grams is more effective when ingested in 4x20 gram instead of 8x10 gram or 2x40 gram (2) portions.


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