Resistance training and other exercise places stresses on the tissues of the body. Protein is needed to allow these tissues to adapt and recover from these stresses. Organizations like the ISSN and ACSM therefore recommend that individuals engaging in intense exercise and resistance training increase protein intake beyond the normal RDA for this macronutrient.
Another factor people consider with protein intake is the timing of the intake. A protein shake or chocolate milk after a workout in the "anabolic window" is commonly recommended by trainers and is frequently seen in gyms and weight rooms. So what is the answer? Some studies have demonstrated that intake after a workout leads to even greater gains while others have shown no benefit. Check out the video below to learn more about the latest research in this area. Links to the references are below.
Reidy, P.T., & Rasmussen, B.B. (2017). Active Voice: Protein Supplementation to Enhance Adaptations to Resistance Exercise Training - Not Supported by Scientific Evidence! ACSM Sports Medicine Bulletin, accessed June 3, 2018. http://www.multibriefs.com/briefs/acsm/active072517.htm
Reidy, P.T., & Rasmussen, B.B. (2016). Role of Ingested Amino Acids and Protein in the Promotion of Resistance Exercise-Induced Protein Anabolism. The Journal of Nutrition, 146(2), 155-183. https://doi.org/10.3945/jn.114.203208
Hulmi, J.J., Tannerstedt, J., Selanne, H., Kainulainen, H., Kovanen, V., Mero, A.A. (2009). Resistance Exercise with Whey Protein Ingestion Affects mTOR Signaling Pathway and Myostatin in Men. Journal of Applied Physiology, 106, 1720-1709. https://www.ncbi.nlm.nih.gov/pubmed/19299575
Reidy, P.T., Fry, C.S., Igbinigie, S., Deer, R.R., Jennings, K., Cope, M.B., Mukherjea, R., Volpi, E., & Rasmussen, B.B. (2017). Protein Supplementation Does Not Affect Myogenic Adaptations to Resistance Training. Medicine and Science in Sports and Exercise, 49(6), 1197-1208. https://www.ncbi.nlm.nih.gov/pubmed/28346813
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