↓ Skip to main content

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
Altmetric Badge

About this Attention Score

  • In the top 5% of all research outputs scored by Altmetric
  • Among the highest-scoring outputs from this source (#29 of 949)
  • High Attention Score compared to outputs of the same age (99th percentile)
  • High Attention Score compared to outputs of the same age and source (96th percentile)

Mentioned by

news
32 news outlets
blogs
2 blogs
twitter
201 X users
facebook
65 Facebook pages
wikipedia
1 Wikipedia page
googleplus
7 Google+ users
reddit
1 Redditor
video
16 YouTube creators

Citations

dimensions_citation
46 Dimensions

Readers on

mendeley
604 Mendeley
citeulike
4 CiteULike
You are seeing a free-to-access but limited selection of the activity Altmetric has collected about this research output. Click here to find out more.
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.

X Demographics

X Demographics

The data shown below were collected from the profiles of 201 X users who shared this research output. Click here to find out more about how the information was compiled.
Mendeley readers

Mendeley readers

The data shown below were compiled from readership statistics for 604 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 577 96%

Demographic breakdown

Readers by professional status Count As %
Student > Bachelor 166 27%
Student > Master 110 18%
Student > Postgraduate 49 8%
Student > Ph. D. Student 45 7%
Researcher 39 6%
Other 88 15%
Unknown 107 18%
Readers by discipline Count As %
Sports and Recreations 163 27%
Medicine and Dentistry 97 16%
Agricultural and Biological Sciences 72 12%
Nursing and Health Professions 67 11%
Biochemistry, Genetics and Molecular Biology 18 3%
Other 61 10%
Unknown 126 21%
Attention Score in Context

Attention Score in Context

This research output has an Altmetric Attention Score of 469. 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 23 February 2024.
All research outputs
#57,927
of 25,522,520 outputs
Outputs from Journal of the International Society of Sports Nutrition
#29
of 949 outputs
Outputs of similar age
#1,885
of 448,462 outputs
Outputs of similar age from Journal of the International Society of Sports Nutrition
#29
of 851 outputs
Altmetric has tracked 25,522,520 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 949 research outputs from this source. They typically receive a lot more attention than average, with a mean Attention Score of 64.2. This one has done particularly well, scoring higher than 97% 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 448,462 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 851 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 96% of its contemporaries.