International Society of Sports Nutrition position stand: protein and exercise

@article{Jger2007InternationalSO,
  title={International Society of Sports Nutrition position stand: protein and exercise},
  author={Ralf J{\"a}ger and Chad M. Kerksick and Bill I. Campbell and Paul J Cribb and Shawn D. Wells and Tim M Skwiat and Martin Purpura and Tim N. Ziegenfuss and Arny A. Ferrando and Shawn M. Arent and Abbie E. Smith‐Ryan and Jeffrey R. Stout and Paul J. Arciero and Michael J. Ormsbee and Lemuel W. Taylor and Colin D. Wilborn and Douglas S. Kalman and Richard B. Kreider and Darryn S Willoughby and Jay R. Hoffman and Jamie L Krzykowski and Jose Antonio},
  journal={Journal of the International Society of Sports Nutrition},
  year={2007},
  volume={4},
  pages={8 - 8}
}
Position StatementThe following seven points related to the intake of protein for healthy, exercising individuals constitute the position stand of the Society. They have been approved by the Research Committee of the Society. 1) Vast research supports the contention that individuals engaged in regular exercise training require more dietary protein than sedentary individuals. 2) Protein intakes of 1.4 – 2.0 g/kg/day for physically active individuals is not only safe, but may improve the training… 

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The weight of current evidence suggests that strength or speed athletes and endurance athletes should consume about 1.2-1.7 g protein/kg body weight, and there is no evidence that protein intakes in this range will cause any adverse effects.

Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men.

Dietary protein consumed after exercise in excess of the rate at which it can be incorporated into tissue protein stimulates irreversible oxidation, which suggested that the stimulation of MPS after resistance exercise may be related to amino acid availability.

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It is concluded that the feeding-induced simulation of MPS in young men is greater after whey hydrolysate or soy protein consumption than casein both at rest and after resistance exercise; moreover, despite both being fast proteins, whey Hydrolysate stimulated MPS to a greater degree than soy after resistance Exercise.

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The results indicate that repeated ingestion of 20 g of protein was superior for stimulating muscle protein synthesis during the 12 h experimental period, and shows that the distribution of protein intake is an important variable to promote attainment and maintenance of peak muscle mass.
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