Protein Synthesis & Resistance trained athletes

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Maximal Protein Synthesis & Resistance Trained Athletes
By Sergio Merino

High protein diets are popular among resistance trained athletes due to the various beneficial effects such as increased lean muscle mass, decreased body fat, and improved exercise performance and recovery. The current RDA for protein intake in healthy adults is 0.8g/kg of body weight. Research has shown that heavy resistance training can increase those requirements as high as 1.7 g/kg of body weight (1). The purpose of this paper is to review current research to determine optimal protein intake at a single meal, optimal meal frequency to stimulate maximal protein synthesis, and total dietary intake based on optimal protein intake at a single meal and meal frequency.
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Coach Hale