Does Protein Quality Affect Muscle Growth?
The three key ingredients for increasing muscle size are weight training, positive energy balance and adequate protein intake. Jason Tang and Stuart Phillips from McMaster University in Canada, in a review of literature, concluded that resistance exercise and nutrition independently stimulate muscle growth. Consuming protein after weight training helps maximize training gains in bodybuilders. The protein quality has a small effect on muscle growth. While milk, whey, casein and Soy proteins can promote muscle protein synthesis, milk proteins and their isolated forms (i.e., casein and whey) promote muscle growth better than Soy. Protein mixtures containing large amounts of leucine work best for boosting muscle hypertrophy, particularly in older adults. Bodybuilders should train hard, eat plenty of calories and consume protein after they lift. (Current Opinion in Clinical Nutrition and Metabolic Care, 12: 6671, 2009)
