Final answer:
Consuming Essential Amino Acids (EAA) and/or whey protein before resistance exercise can improve anabolic responses. Whey protein, especially consumed in forms such as concentrate, isolate, or hydrolysate, aids in muscle recovery and growth. Athletes should aim for a protein intake of 1.2 to 2.0 g/kg/day to support metabolic reactions and muscle maintenance.
Step-by-step explanation:
Ingesting Essential Amino Acids (EAA) and/or whey protein just before resistance exercise can improve anabolic responses more than ingesting these nutrients after a workout. Whey protein, which is derived from the process of making cheese from milk, contains high levels of all essential amino acids and branched-chain amino acids. It also has the highest content of the amino acid cysteine, which aids in the biosynthesis of glutathione. This type of protein is crucial for bodybuilders and athletes as it provides amino acids that are used to aid in muscle recovery.
There are several types of whey protein, including whey concentrate, whey isolate, and whey hydrolysate. Whey concentrate is 29-89% protein by weight, whey isolate is more than 90% protein by weight, and whey hydrolysate is enzymatically predigested, which gives it the highest rate of digestion amongst protein types. It's commonly consumed immediately before and after a workout to maximize its effect on muscle recovery and growth.
Dietary proteins provide amino acids upon digestion and absorption at a typical amount of 80 grams/day. For athletes and individuals engaging in resistance training, these dietary proteins support the metabolic reactions necessary for generating ATP and assist with muscle maintenance, growth, and repair.
It is recommended that athletes consume 1.2 to 2.0 g/kg/day of proteins to support these functions. Ensuring the consumption of proteins, such as whey, before exercise is beneficial due to their specific dynamic action (S.D.A.), which can increase the metabolic rate by approximately 30% after ingestion