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Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training

Overview of attention for article published in Journal of the International Society of Sports Nutrition, April 2022
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About this Attention Score

  • In the top 5% of all research outputs scored by Altmetric
  • Among the highest-scoring outputs from this source (#43 of 869)
  • High Attention Score compared to outputs of the same age (99th percentile)
  • High Attention Score compared to outputs of the same age and source (91st percentile)

Mentioned by

news
5 news outlets
blogs
2 blogs
twitter
199 tweeters
facebook
65 Facebook pages
wikipedia
1 Wikipedia page
googleplus
7 Google+ users
reddit
1 Redditor
video
15 video uploaders

Citations

dimensions_citation
37 Dimensions

Readers on

mendeley
546 Mendeley
citeulike
4 CiteULike
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Title
Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training
Published in
Journal of the International Society of Sports Nutrition, April 2022
DOI 10.1186/1550-2783-9-54
Pubmed ID
Authors

Matthew Stark, Judith Lukaszuk, Aimee Prawitz, Amanda Salacinski

Abstract

The purpose of this review was to determine whether past research provides conclusive evidence about the effects of type and timing of ingestion of specific sources of protein by those engaged in resistance weight training. Two essential, nutrition-related, tenets need to be followed by weightlifters to maximize muscle hypertrophy: the consumption of 1.2-2.0 g protein.kg -1 of body weight, and ≥44-50 kcal.kg-1 of body weight. Researchers have tested the effects of timing of protein supplement ingestion on various physical changes in weightlifters. In general, protein supplementation pre- and post-workout increases physical performance, training session recovery, lean body mass, muscle hypertrophy, and strength. Specific gains, differ however based on protein type and amounts. Studies on timing of consumption of milk have indicated that fat-free milk post-workout was effective in promoting increases in lean body mass, strength, muscle hypertrophy and decreases in body fat. The leucine content of a protein source has an impact on protein synthesis, and affects muscle hypertrophy. Consumption of 3-4 g of leucine is needed to promote maximum protein synthesis. An ideal supplement following resistance exercise should contain whey protein that provides at least 3 g of leucine per serving. A combination of a fast-acting carbohydrate source such as maltodextrin or glucose should be consumed with the protein source, as leucine cannot modulate protein synthesis as effectively without the presence of insulin. Such a supplement post-workout would be most effective in increasing muscle protein synthesis, resulting in greater muscle hypertrophy and strength. In contrast, the consumption of essential amino acids and dextrose appears to be most effective at evoking protein synthesis prior to rather than following resistance exercise. To further enhance muscle hypertrophy and strength, a resistance weight- training program of at least 10-12 weeks with compound movements for both upper and lower body exercises should be followed.

Twitter Demographics

The data shown below were collected from the profiles of 199 tweeters who shared this research output. Click here to find out more about how the information was compiled.

Mendeley readers

The data shown below were compiled from readership statistics for 546 Mendeley readers of this research output. Click here to see the associated Mendeley record.

Geographical breakdown

Country Count As %
Brazil 8 1%
United Kingdom 6 1%
Spain 3 <1%
Australia 2 <1%
Germany 2 <1%
United States 2 <1%
New Zealand 1 <1%
Netherlands 1 <1%
Denmark 1 <1%
Other 1 <1%
Unknown 519 95%

Demographic breakdown

Readers by professional status Count As %
Student > Bachelor 164 30%
Student > Master 104 19%
Student > Postgraduate 44 8%
Student > Ph. D. Student 40 7%
Researcher 38 7%
Other 85 16%
Unknown 71 13%
Readers by discipline Count As %
Sports and Recreations 156 29%
Medicine and Dentistry 95 17%
Agricultural and Biological Sciences 70 13%
Nursing and Health Professions 65 12%
Biochemistry, Genetics and Molecular Biology 18 3%
Other 57 10%
Unknown 85 16%

Attention Score in Context

This research output has an Altmetric Attention Score of 258. This is our high-level measure of the quality and quantity of online attention that it has received. This Attention Score, as well as the ranking and number of research outputs shown below, was calculated when the research output was last mentioned on 13 July 2022.
All research outputs
#106,166
of 21,792,010 outputs
Outputs from Journal of the International Society of Sports Nutrition
#43
of 869 outputs
Outputs of similar age
#768
of 293,325 outputs
Outputs of similar age from Journal of the International Society of Sports Nutrition
#7
of 70 outputs
Altmetric has tracked 21,792,010 research outputs across all sources so far. Compared to these this one has done particularly well and is in the 99th percentile: it's in the top 5% of all research outputs ever tracked by Altmetric.
So far Altmetric has tracked 869 research outputs from this source. They typically receive a lot more attention than average, with a mean Attention Score of 55.1. This one has done particularly well, scoring higher than 95% of its peers.
Older research outputs will score higher simply because they've had more time to accumulate mentions. To account for age we can compare this Altmetric Attention Score to the 293,325 tracked outputs that were published within six weeks on either side of this one in any source. This one has done particularly well, scoring higher than 99% of its contemporaries.
We're also able to compare this research output to 70 others from the same source and published within six weeks on either side of this one. This one has done particularly well, scoring higher than 91% of its contemporaries.