A to Z of nutritional supplements: Dietary supplements, sports nutrition foods and ergogenic aids for health and performance - Part 32

Based on the current evidence, the following strategies are proposed which should be very effective at allowing repair, remodelling and adaptation, and gains in lean mass in athletes: • Daily intakes higher than the RDA (1.2-1.6 g/kg/d). • Emphasise dairy source proteins enriched in leucine. • Consume protein in doses of 20-25 g/serving to maximise adaptive responses. • Equally spaced protein meals throughout the day. • Consumption of protein immediately after exercise.