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Whey vs. Beef vs. Chicken Post-Workout

April 13, 2017

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Effect of Protein Quality on Recovery after Resistance Exercise

December 27, 2016

Protein quality does not affect recovery from intense resistance training πŸ‹
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Interesting recent research by Rindom and colleagues (2015) from Aarhus University showing that supplementation with 25g of whey or collagen pre- and post-training did not significantly effect markers of recovery in the 48hr following resistance-training πŸ€”
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Whey is a much higher quality protein containing all the essential amino acids and in particular the branched-chain amino acids. Whereas collagen is a low quality protein source as it's levels of amino acids is substantially reduced when compared to whey πŸ“‰
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There has been a variety of previous research indicating that whey protein supplementation does not influence markers of recovery from damaging exercise (e.g. Pasiakos et al, 2014), which suggests that muscle protein synthesis isn't an important factor for recovery! But this doesn't mean you shouldn't take protein post-exercise ☝️️
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It's important to differentiate between acute recovery from exercise and muscular adaptation to training. There is countless research showing that protein feeding post-exercise has a significant impact on muscle protein synthesis which may induce greater chronic adaptations to training e.g. muscle hypertrophy and strength πŸ’ͺ
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Great study from the group at Aarhus University. You can find the abstract to the paper here: https://www.ncbi.nlm.nih.gov/m/pubmed/27650605/ πŸ‘ˆ

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