Research Impact: This study investigated how different protein sources support muscle recovery after exercise by examining leucine retention, a key marker of muscle-building potential. Ten healthy, strength-trained men completed full-body workouts on three occasions, consuming either whey protein isolate, a novel fish protein powder derived from blue whiting, or a blend of nonessential amino acids. Protein doses were tailored to body weight, providing 20–30 g per drink. Researchers measured leucine retention and essential amino acid levels over six hours post-exercise to assess the effectiveness of each protein. Whey protein proved most effective, leading to the highest leucine retention and essential amino acid levels, making it ideal for muscle recovery and growth. The fish protein outperformed the nonessential amino acid blend but was less effective than whey, likely due to its lower essential amino acid content. However, increasing the fish protein dose could potentially yield results comparable to whey. The nonessential amino acid blend, as expected, had minimal impact on muscle recovery. This research highlights whey protein’s superior recovery benefits but suggests fish-derived protein as a sustainable, non-dairy alternative. Future studies could explore optimizing fish protein dosages to enhance its muscle recovery potential.
Evans, M., Lees, M. J., Aguilera, J. A., West, D. W., da Fonseca, G. W., Amigo-Benavent, M., Carson, B. P., Moore, D. R., & Egan, B. (2024). Postexercise Dietary Leucine Retention for Whole-Body Anabolism Is Greater With Whey Protein Isolate and Fish-Derived Protein Hydrolysate Than Nonessential Amino Acids in Trained Young Men. International Journal of Sport Nutrition and Exercise Metabolism (published online ahead of print 2024). https://doi.org/10.1123/ijsnem.2024-0157
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