Evidence supporting the use of: Hydrolyzed protein (unspecified)
For the health condition: Body Building

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Synopsis

Source of validity: Scientific
Rating (out of 5): 4

Hydrolyzed protein is commonly used in bodybuilding due to its high bioavailability and rapid absorption compared to intact proteins. Hydrolyzed proteins are proteins that have been partially broken down into smaller peptides and amino acids via enzymatic processes, facilitating quicker digestion and absorption in the gastrointestinal tract. This can be advantageous for athletes and bodybuilders who aim for rapid delivery of amino acids to muscles, especially post-workout, to maximize muscle protein synthesis and recovery.

Several scientific studies have examined the effects of hydrolyzed protein supplementation on muscle recovery and growth. Evidence suggests that ingestion of hydrolyzed protein post-exercise can lead to faster increases in plasma amino acids and greater stimulation of muscle protein synthesis compared to non-hydrolyzed proteins. For example, a 2009 study published in the Journal of the American College of Nutrition found that hydrolyzed whey protein led to improved recovery and reduced muscle soreness after exercise. Systematic reviews and meta-analyses have generally concluded that while hydrolyzed proteins are effective, the additional benefit over intact proteins is modest, especially when overall protein intake is sufficient.

In summary, the use of hydrolyzed protein in bodybuilding is supported by scientific evidence, particularly for its fast absorption and potential benefits for muscle recovery post-exercise. However, the advantage over other high-quality protein sources may be marginal for most individuals.

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