In contrast, heavier loading leads to less change in mitochondrial content, but increases contractile or myofibrillar proteins. It is quite well documented for example that mitochondrial content increases with endurance-type work. The plasticity of skeletal muscle to respond to altered loading and contractile patterns is evidence of the capacity for remodeling that a fiber can undergo. This constant protein turnover allows the muscle fiber to change its protein structure if loading demands or diet changes. The processes of muscle protein synthesis (MPS) and muscle protein breakdown (MPB) occur concurrently.

Food protein, particularly high-quality dairy protein, containing all EAA and high leucine may be more effective than other protein sources.

There is no evidence to support a recommendation of necessity for supplements of protein to achieve the goals stated here.

Rapidly digested proteins that contain high proportions of essential amino acids (EAA), of which the key amino acid appears to be leucine, are more effective in stimulating MPS than other proteins.

Additionally, high-quality proteins, such as milk-based proteins like casein and whey, can spare lean mass losses and can promote gains in lean mass during periods of intense training or caloric restriction.

Athletes should consume protein as part of each meal to promote optimal protein synthesis following each meal (0.25-0.30 g protein/kg body mass/meal).

For the maintenance and building of muscle mass a higher overall daily protein intake (greater than the RDA, which currently stands at 0.8 g protein/kg body mass/d) in the range of 1.4-1.6 g/kg/d should be consumed.

The exact period of time after exercise during which it would be beneficial to consume protein is not known however, the anabolic effect of exercise is long-lasting, but likely diminishes with increasing time post-exercise.

Consumption of protein in close temporal proximity, with evidence currently favoring consumption of protein after exercise, leads to greater rates of MPS and greater hypertrophy.

Summation of positive periods of muscle protein balance (i.e., when MPS exceeds MPB) leads to muscle hypertrophy.

In healthy persons, changes in MPS are much greater in their influence over net muscle gain than changes in muscle protein breakdown (MPB).

Protein ingestion and resistance exercise both stimulate the process of new muscle protein synthesis (MPS) and are synergistic when protein consumption follows exercise.Effective adaptation to training will occur only if all three R’s are attended to. Athletes need to pay attention to the three “R’s” after exercise – rehydrate, replenish (muscle glycogen), and repair (damaged proteins).

Timing is everything sse