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“JPH203 purchase Review Purpose Individuals who engage in resistance weight training, whether as competitive weightlifters or to promote optimal physical outcomes, would benefit by knowing the ideal nutritional intake protocol needed to maximize muscle hypertrophy and strength. The type, timing (pre/post workout)

or amount of protein intake required to Combretastatin A4 in vitro meet strength-training goals may not be clear to weightlifters or their trainers. The purpose of this review was to determine whether past research provides conclusive evidence about the effects of type and timing of ingesting specific protein sources by those engaged in resistance weight Epigenetics inhibitor training.

The review targets the effects of intake and timing of the following protein sources on physical outcomes: whey, casein, milk, soy and essential amino acids. Protein and calorie intake For maximal muscle hypertrophy to occur, weightlifters need to consume 1.2-2.0 grams (g). protein kilogram. (kg)-1 and > 44–50 kilocalories (kcal).kg-1 body weight daily [1–9]. This Resminostat is considerably higher than the recommended dietary allowance (RDA) for protein (currently 0.8 g.kg-1) which meets the needs of 97.5% of all healthy adult Americans not engaged in weightlifting with the intent of gaining muscle mass [8]. Table 1 summarizes ranges for protein intake for weightlifters based on previous literature reviews. Table 1 Summary of protein requirements for weightlifters Research study Recommendation for protein intake Type

of study Lemon [1] 1.6-1.7 g.kg-1 Review of literature Lemon et al. [2] 12-15% total energy intake Review of literature Kreider [3] 1.3-1.8 g.kg-1 Review of literature Phillips [4] 12-15% total energy intake Review of literature Lemon [5] 1.6-1.8 g.kg-1 Review of literature Lemon [6] 1.5-2.0 g.kg-1 Review of literature Campbell et al. [7] 1.4-2.0 g.kg-1 Review of literature Leucine and muscle protein synthesis The leucine content of a protein source has an impact on protein synthesis, and affects muscle hypertrophy [10–15]. This section details the role of leucine in protein synthesis to illustrate its importance in the process.