References for Building Muscle Mass
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Phillips SM, Tipton KD, Aarsland A, Wolf SE, Wolfe RR: Mixed muscle protein synthesis and breakdown after resistance exercise in humans. Am J Physiol 273:E99-E107, 1997.
Biolo G, Tipton KD, Klein S, Wolfe RR: An abundant supply of amino acids enhances the metabolic effect of exercise on muscle protein. Am J Physiol 273(1 Pt 1):E122-129, 1997.
Dreyer HC, Drummond MJ, Pennings B, Fujita S, Glynn EL, Chinkes DL, Dhanani S, Volpi E, Rasmussen BB: Leucine-enriched essential amino acid and carbohydrate ingestion following resistance exercise enhances mTOR signaling and protein synthesis in human muscle. Am J Physiol Endocrinol Metab 294(2):E392-400, 2008.
Tipton KD, Elliott TA, Cree MG, Wolf SE, Sanford AP, Wolfe RR: Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise. Med Sci Sports Exerc 36(12):2073-2081, 2004.
Børsheim E, Tipton KD, Wolf SE, Wolfe RR: Essential amino acids and muscle protein recovery from resistance exercise. Am J Physiol Endocrinol Metab 283(4):E648-57, 2002.
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Cribb PJ, Hayes A: Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Med Sci Sports Exerc. 38(11):1918-25, 2006.
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Farnfield MM, Trenerry C, Carey KA, Cameron-Smith D: Plasma amino acid response after ingestion of different whey protein fractions. Int J Food Sci Nutr 8:1-11, 2008.
Bos C, Metges CC, Gaudichon C, Petzke KJ, Pueyo ME, Morens C, Everwand J, Benamouzig R, Tomé D: Postprandial kinetics of dietary amino acids are the main determinant of their metabolism after soy or milk protein ingestion in humans. J Nutr 133(5):1308-1315, 2003.
Lacroix M, Bos C, Léonil J, Airinei G, Luengo C, Daré S, Benamouzig R, Fouillet H, Fauquant J, Tomé D, Gaudichon C: Compared with casein or total milk protein, digestion of milk soluble proteins is too rapid to sustain the anabolic postprandial amino acid requirement. Am J Clin Nutr 84(5):1070-1079, 2006.
Dangin M, Boirie Y, Garcia-Rodenas C, Gachon P, Fauquant J, Callier P, Ballèvre O, Beaufrère B: The digestion rate of protein is an independent regulating factor of postprandial protein retention. Am J Physiol Endocrinol Metab 280(2):E340-348, 2001.
Hartman JW, Tang JE, Wilkinson SB, Tarnopolsky MA, Lawrence RL, Fullerton AV, Phillips SM. Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters. Am J Clin Nutr 86(2):373-381, 2007.
Kerksick CM, Rasmussen CJ, Lancaster SL, Magu B, Smith P, Melton C, Greenwood M, Almada AL, Earnest CP, Kreider RB. The effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training. J Strength Cond Res 20(3):643-653, 2006.