Chapter 4.3: Nutrition for Strength Training in the excellent new textbook, Strength and Conditioning by Cardinale, Newton and Nosaka, is written by two renowned protein researchers, C. S. Shaw and K. D. Tipton. Here are 5 useful points for the personal trainer and strength coach from their chapter.

1. Daily Protein Intake:
Although there are interesting academic arguments raging over the amount of protein necessary for optimal gains in muscle mass and strength, it is unlikely to be important or even relevant for most athletes, as the increased energy requirements with high training loads mean that most athletes eat more than ample protein to support even the higher protein estimates of 1.2-1.5g/kg/day. The author’s state that protein requirements for trained individuals may actually be less than for untrained. The excess amino acids from ingested protein that cannot be incorporated into new proteins are simply oxidized, resulting in increased urea excretion. Although not dangerous (unless there is a pre existing condition, ie renal complications), there is little evidence to go above 2g/kg/day of protein.

2. The total protein intake may not be particularly relevant as the need to maintain a positive energy balance appears to be more important, so long as sufficient protein is ingested. 
 
3. As little as 10g of essential amino acids (EAAs) are enough to activate the anabolic signaling pathways responsible for hypertrophy. However, when 10g of EEAs is consumed in whey protein, the data suggests that total whey proteins provide an anabolic stimulus above and beyond their EAA content. Recent reports suggest that 20g of protein appears to be the optimal amount for maximal protein stimulus.

4. Review of the Leucine and BCAA literature in exercising humans (and not animal studies) suggests that supplementation with Leucine or BCAAs may not be particularly effective in healthy humans desiring increased muscle mass. Adding Leucine/BCAAs to whey protein does not result in increased muscle protein synthesis.

5. The timing of protein ingestion around the training period is more complex than was once thought. There is evidence to support the ingestion of protein immediately pre and post training, as well as several hours after exercise. Thus the timing of protein pre or post training may not be as important as once believed, however, it certainly won’t harm muscle growth and may actually be beneficial for hypertrophy.