Research from Munich Nutrition Conference: Protein and Gains in Muscle Mass

On May 15, 2009, world-class scientists presented to a group of leading nutritionists and practitioners at a nutrition conference in Munich. Sponsored by Nestlé Nutrition and PowerBar®, and led by Professor Asker Jeukendrup of the University of Birmingham, this two-day event showcased the insights of and the learning gathered by international researchers. Among the scientists were Kevin Tipton, whose research on protein has received worldwide attention and recognition. Here are some highlights of Dr. Tipton’s presentation, entitled “Protein and Gains in Muscle Mass.”

Key points

Protein intake before or after exercise will result in positive muscle protein balance, i.e., muscle anabolism.
Large amounts of protein are unnecessary, and consumption of over 10 grams of protein results in diminishing increases in muscle anabolism following exercise.
With resistance training: Protein intake above 1.5–1.7 g/kg BW/d is unnecessary in supporting anabolism, due to the anabolic nature of training.
There is no evidence that large amounts of protein will further increase muscle mass.
Energy intake is more important than protein intake for increased muscle mass.
If energy intake matches or exceeds energy use, muscle can be gained over a wide range of protein intake.
Though there has never been a documented case of kidney problems in otherwise healthy individuals due to taking high amounts of protein, care should be taken not to increase protein intake at the expense of limiting other key nutrients, particularly carbohydrates.
The type of protein, timing of protein or amino acid intake, and concurrent ingestion of other nutrients will affect the accumulation of muscle protein.
Protein in foods is just as effective as supplemental protein for muscle building.
Creatine is an effective supplement for muscle building, but there is scant evidence for other purported muscle-building supplements.
Leucine may be the most important amino acid for stimulation of muscle protein synthesis and is an important signaling compound in muscle.