Nutrient ttimingi Jeffry R. Stout, PhD, FNSCA, CSCS University of Oklahoma
Nutrient Timing: why is this topic so intriguing?
Acute Response of Skeletal Muscle to Resistance Exercise: Increase skeletal muscle protein synthesis above resting values for at least 48 hours (Phillips et al. Am. J. Physiol. 273:E99 E107, 1997) Increase in muscle protein breakdown which can last 24 to 48 hours (Phillips et al. 1997). In the absence of nutrient intake, skeletal muscle can remain in a state of negative muscle net bl balance for 48 hours (Phillips et al. 1997; Biolo et al. 1995). Side Note: Muscle Protein Balance (MPB) = Protein Synthesis Protein Breakdown. (Muscle Growth : PS > PB)
Quick Overview of the Acute Benefits of Carbohydrate Timing i Supplementing CHO Pre and During resistance training maintains glycogen stores significantly better than water (Haff et al. IJSNEM 10:326 339, 2000) Supplementing CHO During resistance training reduced cortisol induced protein degradation (Bird, NSCA 2005) Supplementing CHO Post resistance training improved net muscle protein primarily due to a progressive decrease in muscle protein breakdown. (Borsheim et al. J. Appl. Physiol. 96:674 678, 2004.
Acute Effects of Protein Timing
Increasing Protein synthesis: a review of 10 years of research conducted at Dr. Wolfe s lab at the University of Texas in Galveston. 1. After weight training, protein synthesis increased by about 100% vs. pre- training values. (MPB = Negative 3hrs post exercise) (Biolo et al. 1995) 2. At rest with elevated amino acids in the blood, protein synthesis increases by about 150% when compared to normal blood levels of amino acids (MPB = Positive) (Biolo et al. 1997) 3. After weight training i with elevated levels l of amino acids, protein synthesis increased by 250% vs weight training with normal blood amino acids (MPB = Positive 3hrs post exercise) (Biolo et al. 1997). 250 RE Resistance Exercise AA Amino Acids % Increase Protein Synthesis 200 150 100 50 0 RE AA RE+AA
Anabolic Catabolic 1 Phillips SM, Hartman JW, Wilkinson SB. Dietary protein to support anabolism with resistance exercise in young men. J Am Col Nutr, 24(2): 134S-139S. S 2005.
Increased danabolism of fmeal Reduced Catabolism 1 Phillips SM, Hartman JW, Wilkinson SB. Dietary protein to support anabolism with resistance exercise in young men. JAmColNutr, 24(2): 134S-139S. 2005.
Exercise
What is the amount of EAA needed to enhance the anabolic stimulus of resistance exercise? As little as 3 grams of EAA s is enough to significantly increase protein synthesis (Miller et al. 2003) 100g of sugar can increase protein synthesis by 35% but doesn t come close to 6g of EAA s (250%) (Biolo et al. 1997, Borsheim et al. 2003) FYI 20g of Whey contains about 9g of EAA s
What about whole protein (not Amino Acids) consumption after resistance training? i 23 male and female subjects (5yrs resistance training) 3 supplemental groups (given 1 hr after exercise) Flavored water 20g of Casein 20g of Whey Exercise Protocol : 10 sets 8 reps leg extension at 80% of 1RM Measured net muscle protein balance (Leu, Phen) and insulin Tipton et al. Ingestion of Casein and Whey Proteins Result in Muscle Anabolism after Resistance Exercise. MSSE 36:2073-2081, 2004
Results
Conclusion Ingestion of Casein and/or Whey Proteins boost the anabolic effect of resistance exercise
Whey Vs. Casein: which is better? Boirie et al. (1997) increased protein synthesis 68% with wheysupplementation 32% with casein supplementation Theanabolic response, however, was longer lasting with casein Conclusion: because whey is fast acting and casein s response is more sustained, it might be most beneficial to consume a combination i of whey and casein when nutrient timing! BTW That s Called MILK!
Acute Anabolic Effects of Whole versus Skim Milk Ingestion Following Resistance Exercise Elliot et al. MSSE (2006) Subjects = 5yrs resistance training experience. One leg training protocol 5 sets 8 reps Measure Anabolic response with Phenylalanine uptake over 4 hours post exercise Supplement Whole milk (239g = 1cup = 8oz) 8g protein; 11 4g CHO; 82gfat 8g protein; 11.4g CHO; 8.2g fat Skim milk (239g) Isonitrogenous to WM Skim milk (339g about 1.5 cups) Isocaloric to WM
Results 12oz Only 8oz % ch hange in Phen. upta ake 120 100 80 60 40 20 0 14.5g 8g Pro 8g pro Pro Skim (IN) Skim (IC) Whole Milk
Findings Whole Milk and Skim Milk consumption increase the anabolic effects of resistance it training. i Milk (skim or Whole) would be suitable for ingestion during recovery from resistance training.
The Nadir Effect The acute anabolic stimulus from dietary protein intake and/or resistance exercise during the day would be matched by a negative muscle protein balance equal in magnitude during the night (Pacy et al. 1994) So, in theory, the greater increase in muscle protein net balance during the day as a result of exercise and EAA s would be followed by a greater catabolic response at night. If this is true, then Protein Timing would be ineffective at enhancing the rate of muscle building and strength over time!
Investigating the Nadir Effect over a 24 hour period in men and women (Tiption et al. Am J. Physiol. Endocrinol. Metab. 284:E76 E89, 2003)
The results : The acute (3 hr) metabolic response to resistance exercise and EAA supplementation reflects the 24hr response. No Nadir Effect on Protein Timing Difference in phenylalanine exchange (area under the curve for net muscle protein balance in mg) between REST and ES over the entire 24 h and over the 3 h, in both trials, corresponding to the time of amino acid ingestion and exercise in the ES trial.
Long Term Effects of Protein Timing
TIMING!!!
The Effects of Timing Journal of Physiology (2001), Esmark et al 13 (74 f ) 13 men (74 yr of age) Trained for 12 weeks, 3 x per week with weights Consumed a liquid meal 10 g protein (milk protein = 12 oz), 7 g carbohydrate, 3 g fat Either: IMMEDIATELY AFTER TRAINING 2 HOURS AFTER TRAINING
Journal of Physiology (2001), Esmark et al. Changes in strength, muscle size, and muscle fiber size percentage increase 25 20 15 10 5 0-5 strength quad size muscle fiber size immediate 2 hours post
Conclusion Journal of Physiology (2001), Esmark et al Taking a protein based supplement immediately after exercise is better than waiting 2 hours after exercise.
The Effects of Timing Cribb et al. (2005) ACSM Presentation 17 resistance trained males were randomly placed in one of two groups Supplement Whey Protein Isolate, Carbohydrates, Creatine (1gm/kg body weight/day) Group 1 Consumed the supplement immediately pre and post training Group 2 Consumed the supplement early in the morning and late evening Training: progressive overload resistance training program 4 times per week for 10 weeks Strength Test 1 RM for barbell squat and bench press DEXA Lean body mass MuscleBiopsy musclefiber cross sectional area.
The Effects of Timing All values were significantly (p<0.05) greater when the supplement was taken pre and post training versus morning and evening 46% Greater LBM Chang e um Change (k kg) 3 2 1 0 1500 1000 500 0 LBM-MOR/EVE LBM-PRE/POST 34% Greater Muscle Hypertrophy fcsa-mor/eve fcsa-pre/post
Conclusion The Effects of Timing Supplement timing does influence the magnitude of chronic adaptations to resistance training Supplementation ti immediately pre and post training resulted in greater increases in lean body mass and muscle hypertrophy p y
Post Exercise Supplementation
CHO and PRO Timing versus CHO Timing 41 males (mean age = 22yrs) 10 week periodized strength training (4 X per week) Post Training Supplement: Placebo (n = 20) 92 grams maltodextrin Treatment (n = 21) 76 g carbs (55 maltodextrin, 21 dextrose and fructose) 13grams whey protein (only6geaa) 370 kcals for both Chromiak J et al. Nutrition 20:420 427, 2004.
56% greater increase in Fat Free Mass FFM Gains After 10 Weeks pounds 8 7 6 5 4 3 2 1 0 CHO CHO-PRO CHO CHO-PRO
Whey + AA s Vs. Whey + Casein 44 resistance trained males (23 39 years) 10 week resistance training program. DEXA was used to assess changes in body composition. 3 groups received, in double blind fashion: 48g CHO 40g Whey + 8g Casein (WC) 40g Whey + 5g glutamine + 3g BCAA (WGB) No significant differences among the groups in total energy intake or training volume! Kerksick et al. (2006) JSCR
Authors Conclusion: WC supplementation promoted significantly greater gains in fat free mass vs. CHO Placebo and Whey+ AA s possibly due to the impact of casein on delaying gastric emptying and/or promoting a prolonged increase in amino acid levels
Pre and Post Exercise Supplementation ti
Cornhusker Study Pre Post Protein Timing Training Study Coburn et al. 2006 33 young men (20 25 yrs) 3 groups Whey+Leucine (26.2g) 2 (Pro), or Maltodextrin (26.2g) 2 (CHO), and Control (no training or treatment). Treatment was given 30 minutes before training and immediately after training (52.4g total). Control no training and no supplement Resistance Training: 1 leg (5 sets 6 reps, 80% of 1RM) 3 time per week for 8 weeks. Thigh MRI CSA was measured pre and post training in both the trained and untrained legs
PRO supplement resulted in a 40.6% greater increase in VL Muscle CSA in the Trained Leg. 7 6 % Change In Muscle-CSA 5 4 3 2 1 0 CH0-Placebo PRO
PRO supplement resulted in a 56.3% greater increase in VL Muscle CSA in the UN Trained Leg!!!! 3.5 3 % Change In Muscle-CSA 2.5 2 1.5 1 0.5 0 Placebo Pro The increase in Muscle Hypertrophy seen in the trained leg in PL group was Same as the hypertrophy seen in the untrained leg of the Pro group!!!
Authors Conclusion Thedata suggest thatprotein supplementation may provide an ergogenic effect which enhances the acquisition of muscle size beyond that achieved with resistance training alone.
European Pre Post Post Protein Timing Training Study Males ( age 21 to 23 years) Supplementation Immediately before and after training Protein group (PRO) 25g (Whey, Casein and Egg blend) per serving (total 50 grams protein) Carbohydrate group (CHO) 25g maltodextrin per serving (total 50 grams) Training Periodized: trained 3 times per week for 14 weeks Leg press, knee extension, and hamstring curls Muscle biopsy (fcsa) Andersen et al. (2005). The effect of resistance training combined with timed ingestion of protein on muscle fiber size and muscle strength. Metabolism Clinical and Experimental 54:151-156.
Muscle Hypertrophy PRO Group The Results! Type I and type II muscle fcsa of the vastus lateralis significantly y(p (p<0.01) increased by 18% and 26%, respectively CHO Group No significant change
Conclusion Thepresent results indicate that ingestion of protein is advantageous when muscle hypertrophy is desirable
Effects of Heavy resistance Training and Timed Ingestion of Protein on Muscle Anabolism, Mass and Strength Willoughby and Stout, (Amino Acids Journal, 2007) 35 young men (18 35 yrs) 2 treatment groups Whey Casein EEA Protein (20g), CHO (20g) Treatment was given 30 40 minutes before training and immediately after training (40g total) BodyComposition (hydrostatic weighing) Muscle Biopsy Resistance Training Program (10 weeks) Ttlb Total body workout t(3 sets of 6 8 reps at 85 to 90% 1 RM) Upper body exercises (bench press, shoulder press, lat pull down, triceps press down, and bicep curls) Lower body exercise (squat, (q leg press, and knee flexion and extension)
Percent Change in Total Body Mass 3 *2.15% *2.34% 2 1 0 CHO-Placebo PRO
Percent Change in FFM Protein Supplement Resulted 60% Greater Gains in Fat Free Mass when Compared to CHO-Placebo 5 4 3 2 1 0-1 -2-3 -2.92% CHO-Placebo 4.22% Protein
Myofibrillar Protein Content * = % Change Pre to Post weight ug/mg muscle wet 800 700 600 500 400 300 200 100 0 *9% *20% Placebo Protein Pre-Test Post-Test Protein Significantly ifi Greater Than CHO-Placebo (p < 0.05) 05)
Conclusion Protein consumed 30 to 40 min. before and immediately after strength training accelerated the gains in strength and muscle mass over the 10 week period versus taking isocaloric carbohydrate placebo before and after training
Supplementation During Resistance Exercise
Bird et al. Supplementation During A Hypertrophy workout Males (19 to 23 years) Randomly put in 4 groups (600ml) 1) Flavored water 2) Gatorade (6% CHO) 3) Favored water with 6 g EAA 4) CHO + 6g EAA 12 week resistance training program Twice per week Supplement was given during resistance training between sets only. Came to the gym after 4 hour fast and not aloud to eat for 90min after training (only water).
Results Change in Fat Free Mass (Kg) 4.5 4 3.5 3 2.5 2 1.5 1 0.5 05 0 Placebo CHO EAA CHO+EAA EAA+CHO resulted in a 30% greater increase in FFM vs CHO only!
Results Fat Mass (kg) change Placebo CHO EAA CHO+EAA 0-0.2-0.4-0.6-0.8-1 -1.2-1.4-1.6-1.8-2
Results Percent Change in fcsa 30 25 20 15 10 Type I Type 2a Type 2b 5 0 PLA CHO EAA CHO-EAA
Muscle Damage Results 3 Methylhistidine excretion PLA displayed a striking rise throughout the 48 hour post exercise with an average increase of 52.3 % Conversely, CHO EAA sawaa 25% drop in 3 MH over 48 hours.
Conclusion Thedata suggest that CHO+ EAA ingestion during exercise boost the anabolic effects of resistance training to a greater extent than either CHO or EAA consumed independently. The synergistic effect of CHO + EAA maximized the anabolic response by attenuating the post exercise rise in protein degradation.
Bottom Line Resistance training + Timing of protein and carbohydrate intake = Improved rate of muscle building
According to the Latest Science Strength and Power Athletes Should: Pre and During Post Consume some CHO and/or Protein (whey, 20g) 30 to 40 minutes before training. (Combo for CHO PRO is best) During training sip on some CHO s and small about of EAA s (6g; Bird et al.,2006) Immediately after high volume resistance training drink a protein shake that contains about 20 g of Whey + Casein + EAA combo. Adding CHO would also enhance recovery. Eat solid food meal 1h later
Scientific References and Suggested Reading 1. Biolo, G., S. P. Maggi, B. D. Williams, K. D. Tipton, and R. R. Wolfe. Increased rates of muscle protein turnover and amino acid transport after resistance exercise in humans. Am.J.Physiol 268: E514-E520, 1995. 2. Biolo, G., R. Y. Declan Fleming, and R. R. Wolfe. Physiologic hyperinsulinemia stimulates protein synthesis and enhances transport of selected amino acids in human skeletal muscle. J.Clin.Invest 95: 811-819, 1995. 3. Biolo, G., K. D. Tipton, S. Klein, and R. R. Wolfe. An abundant supply of amino acids enhances the metabolic effect of exercise on muscle protein. Am.J.Physiol 273: E122-E129, 1997. 4. Biolo, G., B. D. Williams, R. Y. Fleming, and R. R. Wolfe. Insulin action on muscle protein kinetics and amino acid transport t during recovery after resistance exercise. Diabetes 48: 949-957, 1999. 5. Chesley, A., J. D. MacDougall, M. A. Tarnopolsky, S. A. Atkinson, and K. Smith. Changes in human muscle protein synthesis after resistance exercise. J.Appl.Physiol 73: 1383-1388, 1992. 6. Ivy, J. L., A. L. Katz, C. L. Cutler, W. M. Sherman, and E. F. Coyle. Muscle glycogen g synthesis after exercise: effect of time of carbohydrate ingestion. J.Appl.Physiol 64: 1480-1485, 1988. 7. Ivy, J. L., M. C. Lee, J. T. Brozinick, Jr., and M. J. Reed. Muscle glycogen storage after different amounts of carbohydrate ingestion. J.Appl.Physiol 65: 2018-2023, 1988. 8. Ivy, J. L. Dietary strategies to promote glycogen synthesis after exercise. Can.J.Appl.Physiol 26 Suppl: S236-S245, 2001. 9. Ivy, J. L., H. W. Goforth, Jr., B. M. Damon, T. R. McCauley, E. C. Parsons, and T. B. Price. Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement. J.Appl.Physiol 93: 1337-1344, 2002.
Scientific References and Suggested Reading 10. Levenhagen, D. K., J. D. Gresham, M. G. Carlson, D. J. Maron, M. J. Borel, and dp. J. Flakoll. Postexercise nutrient intake timing in humans is critical to recovery of leg glucose and protein homeostasis. Am.J.Physiol Endocrinol.Metab 280: E982-E993, 2001. 11. Rasmussen, B. B., K. D. Tipton, S. L. Miller, S. E. Wolf, and R. R. Wolfe. An oral essential amino acid-carbohydrate supplement enhances muscle protein anabolism after resistance exercise. J.Appl.Physiol 88: 386-392 392, 2000. 12. Roy, B. D., M. A. Tarnopolsky, J. D. MacDougall, J. Fowles, and K. E. Yarasheski. Effect of glucose supplement timing on protein metabolism after resistance training. J.Appl.Physiol 82: 1882-1888, 1997. 13. Roy, B. D. and M. A. Tarnopolsky. Influence of differing macronutrient intakes on muscle glycogen gy g resynthesis after resistance exercise. J.Appl.Physiol 84: 890-896, 1998. 14. Roy, B. D., J. R. Fowles, R. Hill, and M. A. Tarnopolsky. Macronutrient intake and whole body protein metabolism following resistance exercise. Med.Sci.Sports Exerc. 32: 1412-1418, 2000. 15. Tarnopolsky, M. A., M. Bosman, J. R. Macdonald, D. Vandeputte, J. Martin, and B. D. Roy. Postexercise protein-carbohydrate and carbohydrate supplements increase muscle glycogen in men and women. JA J.Appl.Physiol lph l83: 1877-1883, 1883 1997. 16. Tipton, K. D., A. A. Ferrando, S. M. Phillips, D. Doyle, Jr., and R. R. Wolfe. Postexercise net protein synthesis in human muscle from orally administered amino acids. Am.J.Physiol 276: E628-E634, 1999. 17. Tipton, K. D., B. B. Rasmussen, S. L. Miller, S. E. Wolf, S. K. Owens-Stovall, B. E. Petrini, and R. R. Wolfe. Timing of amino acid-carbohydrate carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am.J.Physiol Endocrinol.Metab 281: E197-E206, 2001. 18. Yaspelkis, B. B., III and J. L. Ivy. The effect of a carbohydrate--arginine supplement on postexercise carbohydrate metabolism. Int.J.Sport Nutr. 9: 241-250, 1999. 19. Zawadzki, K. M., B. B. Yaspelkis, III, and J. L. Ivy. Carbohydrate-protein complex increases the rate of muscle glycogen storage after exercise. J.Appl.Physiol 72: 1854-1859 1859, 1992.