Optimisation des apports protéiques en récupération de séances d'entraînement en musculation

Abstract : Nowadays, resistance training plays an important part in the training programmes of sportsmen, because it can optimise two essential parameters of physical performance: strength and power. Nutritional strategies following exercise can maximise the muscle responses from resistance training. Quality, quantity and timing of protein intake have particularly engaged the attention of scientific studies. While the majority of relevant research has investigated the intake of protein after a single bout of resistance exercise, this particular research project aims to investigate the effect of post-exercice protein intake during several weeks of resistance training.The objectives of this project are 1) to identify the optimal ratio between slow proteins (casein) and fast proteins (whey) of milk, present in a recovery riched-protein drink, on the muscle adaptations from resistance training (muscle mass and strength) and, 2) to investigate the muscle responses to slow protein intake a few hours after resistance training exercise. Results from the first study show that there is no resulting gain in muscle mass when the ratio of fast protein is equal to or higher than that of slow protein, despite an resulting increase in plasma leucine. The second study 1) confirms that ingestion of fast protein after each resistance training session improves muscle mass and strength gains, and 2) suggests that intake of casein 3 hours after the end of each training session can maximise the gain of strength during resistance training. These results allow specific recommendations to be formulated for protein intake during the recovery period after resistance training, both in planning the quality (study 1), quantity (studies 1 and 2) and timing (study 2) of protein intake during resistance training programmes.
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Marina Fabre. Optimisation des apports protéiques en récupération de séances d'entraînement en musculation. Alimentation et Nutrition. Université Sorbonne Paris Cité, 2017. Français. ⟨NNT : 2017USPCB086⟩. ⟨tel-02135357⟩

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