@misc{MayerScharhagRosenbergerCarlsohnetal.2011,
  author    = {Mayer, Frank and Scharhag-Rosenberger, Friederike and Carlsohn, Anja and Cassel, Michael and M{\"u}ller, Steffen and Scharhag, J{\"u}rgen},
  title     = {The intensity and effects of strength training in the elderly},
  series = {Deutsches {\"A}rzteblatt international : a weekly online journal of clinical medicine and public health},
  volume    = {108},
  journal   = {Deutsches {\"A}rzteblatt international : a weekly online journal of clinical medicine and public health},
  number    = {21},
  publisher = {Dt. {\"A}rzte-Verl.},
  address   = {Cologne},
  issn      = {1866-0452},
  doi       = {10.3238/arztebl.2011.0359},
  pages     = {359 -- U30},
  year      = {2011},
  abstract  = {Background: The elderly need strength training more and more as they grow older to stay mobile for their everyday activities. The goal of training is to reduce the loss of muscle mass and the resulting loss of motor function. The dose-response relationship of training intensity to training effect has not yet been fully elucidated. Methods: PubMed was selectively searched for articles that appeared in the past 5 years about the effects and dose-response relationship of strength training in the elderly. Results: Strength training in the elderly (> 60 years) increases muscle strength by increasing muscle mass, and by improving the recruitment of motor units, and increasing their firing rate. Muscle mass can be increased through training at an intensity corresponding to 60\% to 85\% of the individual maximum voluntary strength. Improving the rate of force development requires training at a higher intensity (above 85\%), in the elderly just as in younger persons. It is now recommended that healthy old people should train 3 or 4 times weekly for the best results; persons with poor performance at the outset can achieve improvement even with less frequent training. Side effects are rare. Conclusion: Progressive strength training in the elderly is efficient, even with higher intensities, to reduce sarcopenia, and to retain motor function.},
  language  = {en}
}
@misc{LangerCarlsohn2014,
  author    = {Langer, Henning and Carlsohn, Anja},
  title     = {Effects of different dietary proteins and amino acids on skeletal muscle hypertrophy in young adults after resistance exercise: A systematic review},
  series = {Strength and conditioning journal},
  volume    = {36},
  journal   = {Strength and conditioning journal},
  number    = {3},
  publisher = {Lippincott Williams \& Wilkins},
  address   = {Philadelphia},
  issn      = {1524-1602},
  pages     = {33 -- 42},
  year      = {2014},
  abstract  = {THIS ARTICLE REVIEWS THE AVAILABLE LITERATURE ON WHICH PROTEINS, AMINO ACIDS, OR COMBINATION OF BOTH SEEM TO BE OPTIMAL TO ENHANCE HYPERTROPHY AFTER RESISTANCE EXERCISE IN YOUNG ADULTS. DEPENDING ON THE CONTENT OF ESSENTIAL AMINO ACIDS AND PARTICULARLY LEUCINE, EITHER AN IMMEDIATE INGESTION OF similar to 20 G MILK PROTEIN FOLLOWED BY A SIMILAR AMOUNT similar to 1 HOUR LATER, OR A SINGLE BOLUS OF similar to 40 G SEEMS TO BE SUITABLE. GREATER AMOUNTS MIGHT BE NECESSARY IF A PROTEIN OF LOWER QUALITY IS CHOSEN ( I. E., PLANT-BASED PROTEINS) TO MATCH THE REQUIRED AMINO ACID QUANTITIES AND FACILITATE MUSCLE GROWTH.},
  language  = {en}
}