Tyler A et al expressed that dietary amino acids increase skeletal muscle protein synthesis, an effect that is enhanced by prior resistance exercise. The author stated that timing of and type of protein intake may affect the formation of proteins for muscle growth. It appears that consumption of approximately 20–25 grams of a rapidly absorbed protein with a high percentage of essential amino acids may be optimal to stimulate muscle protein synthesis after resistance exercise in young healthy individuals. According to Tyler A et al, whey or bovine milk appear to be the best food source to achieve this and explained that protein intake, not only immediately after, but up to ~24 hours following exercise should be carefully considered as a dietary strategy to maximally stimulate exercise-induced muscle protein synthesis. (18)
