Protein Timing study



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This study was designed to investigate whether a protein blend supplement before and after resistance exercise for 12 weeks would be effective in increasing muscular function when compared to a placebo group that had a higher total protein intake. The Protein group only took in the Korean RDA of 65g/d. The placebo group took in equal amounts up until week and started increasing the intake daily. Protein supplements were only give on training days.

Richard Kreider, Yeram Park, Hun-Young Park, Jisu KimJisu Kim, Kiwon LimKiwon Lim.
Effects of whey protein supplementation prior to, and following, resistance exercise on body composition and training responses: A randomized double-blind placebo-controlled study. J Exerc Nutrition Biochem. 2018;22(2):007-011.

Abstract and figures
The composition of protein supplements, the consumption timing immediately before and after resistance exercise training (RET), and the quantity of protein supplementation may be important factors for the improvement of muscle mass and function. Although these factors should be considered comprehensively for effective improvement of muscular function in protein supplementation, relatively few studies have focused on this area. Therefore, this study was designed to investigate whether a protein blend supplement before and after resistance exercise for 12 weeks would be effective in increasing muscular function.

Methods: In total, 18 participants were randomly assigned to a placebo (PLA) or protein blend supplement (PRO) group. All subjects followed the same training routine 3 times per week for 12 weeks, taking placebo or protein supplements immediately before and after each exercise session. The protein supplement consisted of 40 g of blend protein, including hydrolyzed whey protein. The RET consisted of lower body (barbell squat, dead lift, seated leg extension, and lying leg curl) and upper body (bench press, barbell rowing, preacher bench biceps curl, and dumbbell shoulder press) exercises. A repetition was defined as three sets of 10-12 times with 80% of one repetition maximum (1RM).

Results: Although the PRO group had a lower protein intake in terms of total food intake than the PLA group, the mean changes in muscle circumference, strength, and exercise volume increased, especially at week 12, compared to the PLA group.

Conclusion: These results suggest that the composition and timing of protein intake are more important than the total amount.

One thing this study pointed out was that either before or after training whey protein intakes are needed to help stimulate hypertrophy. The minimum amount needed is 20g to stimulate synthesis. The same effect can be obtained by using a minimum of 5g of BCCA, at least 1g of creatine adds even more of a benefit.

So after 12 weeks the PRO group had greater improvement in muscle hypertrophy, function, circumference, strength, and endurance that the PLA group. The protein supplementation before and after training seemed to provide greater effects than a slightly higher total protein intake due to dietary timing. They also noted that ingesting whey protein before and after is more effective that just ingesting it either before or after. More especially in trained athletes.

Some other interesting ideas......when protein works so well around training because
1) it digests quickly and floods the blood with amino acids
2) had more leucine than any other protein.

Protein supplementation also was shown to increase anabolic hormone responses. I would like to see this repeated adding another group that is taking in a very high protein diet and see what the difference it.