Dose-response relationship between leucine intake and muscle protein synthesis
Moore DR, et al.
Evidence is still building up
Summary
Young men were given varying protein doses (0–40 g) after resistance exercise and MPS was measured. Maximal stimulation was achieved at 10–20 g; 40 g showed excess amino acid oxidation, establishing a dose-response relationship.
Key findings
- 1
Approximately 20 g of protein per meal is sufficient to maximize MPS stimulation
- 2
At 40 g, excess amino acids are oxidized with minimal additional MPS benefit
- 3
High-leucine proteins (e.g., whey) can maximize MPS with smaller amounts
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ホエイ（加水分解）・カゼイン・ソイプロテインを摂取した後の安静時・運動後の筋タンパク質合成（MPS）を比較したRCT。ホエイは急速吸収・高ロイシン含量によりカゼイン・ソイより運動後MPSを有意に高めた。カゼインは吸収が遅く夜間の徐放性補給に適している。ソイはホエイとカゼインの中間的な特性を示した。
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