NUTRITION – PROTEIN – PRE/DURING/POST WORKOUT


5 RESEARCH ARTICLEs + 24 GRAPHICS – CLICK ON IMAGE TO ENLARGE


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TIMING


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RECOVERY


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WHAT KIND OF PROTEIN?


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ACHIEVING OPTIMAL POST-EXERCISE MUSCLE PROTEIN REMODELING IN PHYSICALLY ACTIVE ADULTS THROUGH WHOLE FOOD CONSUMPTION – 2018


Stephan van Vliet, Nicholas A. Burd et al
– The performance of acute exercise enhances muscle protein remodeling by stimulating protein synthesis rates for several hours after each bout, which can be optimized by consuming protein during the post-exercise recovery period
– To date, the majority of the evidence regarding protein intake to optimize post-exercise muscle protein synthesis rates is limited to isolated protein sources
– However, it is more common to ingest whole food sources of protein within a normal eating pattern.
– Evidence demonstrates a promising role for whole foods as an effective nutritional strategy to support recovery after exercise


THE RESPONSE OF MPS FOLLOWING WHOLE-BODY RESISTANCE EXERCISE IS GREATER FOLLOWING 40 grams than 20 grams of WHEY PROTEIN – 2016


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Lindsay S. Macnaughton, 1 Sophie L. Wardle, 1 Oliver C. Witard, 1 Chris McGlory, 2 D. Lee Hamilton, 1 Stewart Jeromson, 1 Clare E. Lawrence, 3 Gareth A. Wallis, 4 and Kevin D. Tipton
AIM

– Assess LEAN BODY MASS (LBM), both total and amount activated during exercise, on maximal response of MPS to 20 or 40 g whey protein following whole‐body resistance exercise
DESIGN
– Young resistance‐trained males were assigned to a group:
(1) lower LBM (51 to 64 kg; 112 lbs to 141 lbs; LLBM n = 15)
(2) higher LBM (71 to 84 kg; 156 lbs to 185 lbs; HLBM n = 15)
CONCLUSIONS
1. Ingestion of 40 g whey protein following whole‐body resistance exercise stimulates a greater MPS response than 20 g
2. However, with the current doses, the total amount of LBM does not seem to influence the response

LLBM (≤65 kg lean body mass) HLBM (≥70 kg lean mass)
Age (y) 21.3 ± 2.2 23.2 ± 3.5
Body mass (kg) 76.8 ± 4.8 98.0 ± 7.8*
Height (m) 1.78 ± 0.05 1.84 ± 0.05*
Lean body mass (kg) 59.3 ± 3.9

(Range = 51.0‐64.4)

76.9 ± 4.3*

(Range = 70.7‐83.9)

Fat mass (kg) 14.0 ± 3.3 17.0 ± 5.8
Lean mass (%) 77.7 ± 3.6 78.4 ± 4.7
Fat mass (%) 18.8 ± 3.7 17.3 ± 4.9

WHEY PROTEIN ACCELERATES SATELLITE CELL GROWTH DURING RECOVERY FROM ECCENTRIC EXERCISE – 2014


Jean Farup; Stine Klejs Rahbek; Inge Skovgaard Knudsen; Frank de Paoli; Abigail L. Mackey; Kristian Vissing
INTRODUCTION
– Muscle satellite cells (SCs) are essential for muscle regeneration and remodeling processes involving muscle breakdown
DESIGN
– 24 young subjects, during post-exercise recovery from 150 maximal unilateral eccentric contractions, received either:
(1) hydrolyzed whey protein + carbohydrate (whey, n = 12)
(2) iso-caloric carbohydrate (placebo, n = 12).
RESULTS
(1) In type II fiber SCs, the whey group increased SCs/fiber and exhibited a difference from placebo group at 48 h
(2) The whey group increased SCs/myonuclei from 4 % to 10 % at 48 h
(3) the placebo group increased from 5 % to 9 % at 168 h


CARBOHYDRATE DELAYS DIETARY PROTEIN DIGESTION AND ABSORPTION BUT DOES NOT MODULATE POST MEAL PROTEIN INCREASE – 2014


Stefan H M Gorissen, Nicholas A Burd, Henrike M Hamer, Annemie P Gijsen, Bart B Groen, Luc J C van Loon
DESIGN
– 24 healthy young (age: 21±1) and 25 older (age: 75±1 y) men:
(1) 20 g protein with 60g carbohydrate (Pro+CHO)
(2) 20 g protein without carbohydrate
CONCLUSION
– CHO with PRO delays dietary PRO digestion and absorption, but does not change post-meal muscle PRO increase in healthy young or older men


MUSCLE PROTEIN SYNTHESIS IN RESPONSE TO INCREASING DOSES OF WHEY PROTEIN AT REST AND AFTER RESISTANCE EXERCISE – 2014




Witard OC1Jackman SRBreen LSmith KSelby ATipton KD.
DESIGN

– Volunteers (n = 48)
(1) Consumed 0.54 g/kg body mass breakfast; 176lbs = 80kg x .54=43g Protein
(2) 3 hours later, a bout of unilateral exercise (8 × 10 leg presses and leg extensions; 80% one-repetition maximum) was performed
(3) 0, 10, 20, or 40 g whey protein isolate immediately (~10 min) after exercise
RESULTS
(1) Myofibrillar MPS increased above 0 g whey protein by 49% with the ingestion of 20 g whey protein
(2) Myofibrillar MPS increased above 0 g whey protein by 56% with the ingestion of 40 g whey protein
(3) No additional stimulation was observed with 10 g whey protein


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