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From the clinical study“Essential amino acids and muscle protein recovery from resistance exercise”
The optimal composition and amount of nutrient ingestion to maximally stimulate muscle protein synthesis after resistance exercise are not known. It is clear that amino acids or protein should be a component, as we have previously shown that either the infusion or ingestion of a large amount (30–40g) of amino acids after exercise stimulates muscle protein synthesis.
Furthermore, muscle protein synthesis was increased 3.5-fold when only a small amount (6 g) of a mixture of essential amino acids (EAAs) was given along with 35 g of carbohydrate after resistance exercise. The latter results suggest that a relatively small amount of EAAs can effectively stimulate muscle protein synthesis!