ACUTE AND CHRONIC EFFECTS OF PRE-SLEEP PROTEIN INTAKE ON MUSCLE PROTEIN SYNTHESIS, MASS AND STRENGTH

Abstract

Pre-sleep protein intake is a topic that has been studied frequently in the recent years. Protein taken before sleep is thought to be effectively digested and absorbed during nighttime sleep, thus increasing the muscle protein synthesis rate during the night. The effects of pre-sleep protein intake are substantial, as physically active individuals and athletes want to maximize their physiological adaptation and improve their performance. The purpose of the present review is to examine the current studies on muscle protein synthesis, muscle mass and strength of pre-sleep protein intake, and provide up-to-date and complementary information on the subject by summarizing the acute and chronic effects.

Keywords

• Protein synthesis
• protein intake
• sleep
• muscle mass
• muscle strength
• muscle endurance

UYKU ÖNCESİ PROTEİN ALIMININ KAS PROTEİN SENTEZİ, KÜTLESİ VE KUVVETİ ÜZERİNE AKUT VE KRONİK ETKİLERİ

Öz

Uyku öncesi protein alımı son yıllarda ilgi çekmeye başlayan bir konudur. Uykudan önce alınan proteinin, gece uykusu sırasında etkili bir şekilde sindirildiği ve emildiği, böylece gece boyunca kas protein sentez hızını artırdığı düşünülmektedir. Fiziksel olarak aktif bireyler ve sporcular fizyolojik adaptasyonlarını en üst düzeye çıkarmak ve performanslarını arttırmak istedikleri için, uyku öncesi protein alımının etkileri önemlidir. Bu derleme makalenin amacı, uyku öncesi protein alımının kas protein sentezi, kas kütlesi ve kuvveti üzerine yapılan güncel araştırmaları incelemek, akut ve kronik etkileri özetleyerek konuyla ilgili güncel ve derleyici bilgi sunmaktır.

Anahtar Kelimeler

• protein sentezi
• protein alımı
• uyku
• kas kütlesi
• kas kuvveti

Kaynakça

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