Protein intake after training promotes protein synthesis

Protein supplementation before and after training with weights could promote gains in strength and muscle mass. Athletes need about 0.9 to 1.5 grams of protein per kilogram of body weight per day. Excessive protein consumption can impair protein synthesis. However, the correct timing of protein intake is important. A protein intake after training could increase the gains from training, promote recovery and prevent muscle soreness after training.
Researchers at the Indiana University School of Medicine were able to show that an intake of soy or whey protein in rats after endurance training increases protein synthesis by promoting amino acid code sequencing within the muscle cells. The increased protein intake did more than just supply the amino acids needed to build new muscle tissue. It also promoted processes at the cellular level that are involved in making the cells bigger and stronger.
(Journal of Nutrition, 137: 357-362, 2007)