Protein Blend Increases duration of Muscle Protein Synthesis

    Protein supplements consumed after weight training promote protein synthesis by increasing the availability of amino acids in the blood. Protein from dairy foods (whey and casein) and from plants (soy) are digested at different rates and vary in the rate they increase key amino acids such as leucine. Leucine is particularly important because it turns on a biochemical pathway that makes muscles grow (mTOR pathway). A study showed that protein blend containing soy, whey and casein proteins was best for prolonging protein synthesis after resistance exercise. Increases in key amino acids were less following the blend compared to whey or casein protein but its effects were longer lasting. (Journal of Nutrition, 143: 410-416, 2013)