![]() It should be noted that the training protocol involved moderate intensity, long duration aerobic exercise, raising the possibility that results reflected mitochondrial and/or sarcoplasmic protein fractions, as opposed to synthesis of contractile elements ( Kumar et al., 2009). (2001) reported that protein synthesis of the legs and whole body, as determined by dilution and enrichment of phenylalanine, was increased threefold when an oral supplement containing 10 g protein, 8 g carbohydrate and 3 g fat was consumed immediately following exercise compared to just a 12% increase when the supplement was ingested 3-hours post-workout. In a study of healthy young and middle-aged subjects, Levenhagen et al. Research examining the existence of a narrow post-workout window is equivocal. Rather, the authors proposed that the interval for consumption may be as wide as 5–6 h after exercise depending on the timing of the pre-workout meal the closer a meal is consumed prior to exercise, the larger the post-workout anabolic window of opportunity. It has been postulated that the anabolic response to a resistance training bout is blunted if protein is ingested after this narrow window, thereby impairing muscular gains ( Ivy & Ferguson-Stegall, 2013).Ī review of literature determined that while compelling evidence exists showing muscle is sensitized to protein ingestion following a workout, the anabolic window does not appear to be as narrow as what was once thought ( Aragon & Schoenfeld, 2013). To take advantage of this window of opportunity, common thought is that protein must be consumed within approximately 45 min to 1 h of completion of exercise to maximize post-workout muscle protein synthesis (MPS) ( Ivy & Ferguson-Stegall, 2013). The purported beneficial effects (i.e., increased muscle protein synthetic response) of protein timing are based on the hypothesis that a limited “anabolic window of opportunity” exists for post-workout anabolism ( Lemon, Berardi & Noreen, 2002). Perhaps the most heralded aspect of nutrient timing involves consuming protein immediately after exercise. Several researchers have put forth the notion that the timing of nutrient consumption is even more important to these adaptations than the quantity of food and macronutrient ratio of the diet ( Candow & Chilibeck, 2008). Nutrient timing, operationally defined as the consumption of nutrients in and/or around an exercise bout, has been advocated as a strategy to optimize a myriad of performance- and muscular-related adaptations. These findings refute the contention of a narrow post-exercise anabolic window to maximize the muscular response and instead lends support to the theory that the interval for protein intake may be as wide as several hours or perhaps more after a training bout depending on when the pre-workout meal was consumed. Results showed that pre- and post-workout protein consumption had similar effects on all measures studied ( p > 0.05). ![]() ![]() A total-body routine was employed with three sets of 8–12 repetitions for each exercise. The RT protocol consisted of three weekly sessions performed on non-consecutive days for 10 weeks. After baseline testing, participants were randomly assigned to 1 of 2 experimental groups: a group that consumed a supplement containing 25 g protein and 1 g carbohydrate immediately prior to exercise (PRE-SUPP) ( n = 9) or a group that consumed the same supplement immediately post-exercise (POST-SUPP) ( n = 12). Subjects were 21 resistance-trained men (>1 year RT experience) recruited from a university population. The purpose of this study was to test the anabolic window theory by investigating muscle strength, hypertrophy, and body composition changes in response to an equal dose of protein consumed either immediately pre- versus post-resistance training (RT) in trained men. ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |