One of the world's foremost protein experts, Professor S.M. Phillips has recently published excellent reviews on Protein and Hypertrophy and Nutrition for Hypertrophy and Strength (co authored with Australian Dr Slater) that are important reading for personal trainers: The science of muscle hypertrophy: making dietary protein count. Phillips SM. Proc Nutr Soc. 2011 Feb;70(1):100-3. http://www.ncbi.nlm.nih.gov/pubmed/21092368 Nutrition guidelines for strength sports: Sprinting, weightlifting, throwing events, and bodybuilding. Slater G, Phillips SM. J Sports Sci. 2011 Jun 6:1-11. http://www.ncbi.nlm.nih.gov/pubmed/21660839 Take homes: * 25g of high quality protein post training is optimal for muscle protein synthesis; * The addition of carbohydrate to sufficient protein is not necessary; * Daily carbohydrate intake should be between 4-7g/kg/BM; * Exceeding a daily intake of 1.6-1.7g/kg/BM of protein offers no advantage for hypertrophy and strength development; * Whey protein is sufficiently rich in essential amino acids, BCAAs and leucine to optimize strength and muscle growth that adding more of these to 25g of protein is not necessary Comments Comments are closed. | 
ABOUT TONY Tony is the director of the Boutagy Fitness Institute and has recently completed a PhD in sports science at Charles Darwin University. He is also an Adjunct Associate at the University of the Sunshine Coast. Previously, Tony has been a lecturer at the Australian Fitness Network, the Australian Institute of Fitness, the Australian Catholic University, NetFit New Zealand, New Zealand Weightlifting & is currently on the editorial board for The University of the Sunshine Coast's Fitness Research program, a member of the Australian Institute of Fitness Personal Training Advisory Panel and sits on an expert task force panel for Fitness Australia. Having written strength workouts for athletes in 24 different sports, Tony is actively involved in strength & conditioning and providing educational seminars & resources for personal trainers. Tony was the recipient of the 2004 Australian Fitness Industry’s Author of the Year Award and is a certified ART provider for the entire body and long nerve tract. He is a member of the American Society of Nutrition (ASN), the American College of Sports Medicine (ACSM), the American Association for the Advancement of Science (AAAS), the National Lipid Association (NLA), the American Nutraceutical Association (ANA) and The National Strength & Conditioning Association (NSCA). In his spare time, Tony enjoys cooking (mainly Thai), playing guitar (mainly classical) and reading (mainly ancient history). ArchivesMay 2012 Categories |
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