Alan’s Stance:
- 45g Protein elevated Protein levels for upward to 2 hours post-workout to highest anabolic peak
- Addition of carbs did not change anabolic response
- 30-40g of protein was enough for elderly folks for resistance training
Resistance Training elevated MPS to a 2 fold increase (Kumar 2009)
Protein Timing from Alan:
- No difference in protein synthesis when given 1 hr vs 3 hr post-workout on trained subjects (2000)
- Endurance Cyclists showed increase in MPS when protein supplement given immediately post workout (2002)
Emark Study 2001:
- 13 untrained subjects given oral P+C supplement PWO and 2 hours Post-workout training 3x a week for 3 months
- Outcome?? Increased hypertrophy vs 2 hour group
** A future study of 28 elderly men found no strength or hypertrophy benefits of nutrient timing (2009)
Brad’s Stance:
6 week training protocol took 6g EAA within 1 and 2 hour post training were done on 23 studies with 525 subjects
Results?
- .2 increase in protein timing on hypertrophy and a 1.7 vs 1.3 increase when dosed post-workout compared to 2 hours post workout Protein timing on muscle hypertrophy is very minimal
- Novice lifters may show increased benefits waiting upward to several hours post-workout while serious lifters may have a very small benefits when consuming protein ASAP post-workout.
When are Carbs and Protein VERY Important Post-workout?
Carbs:
- During leg Training + HIIT Cardio or doing a 2-3 hour intense workout session
Protein:
-Resistance Training in a fasted state (no meal consumed at least 3-4 hours prior)
When are Carbs and Protein of lesser importance Post-workout?
Carbs:
- 1-2 hour training session after a pre-workout meal (Small or mixed 2-3 hours prior to session)
Protein:
- Training after a meal composed of 20-40g Protein at least 1-2 hours prior to a workout in a fed state.
Overall Cliffs:
- Nutrient Timing can be beneficial but window of opportunity is not as big as believed
- Provided protein rich meal 3-4 hours prior to training, there is no stress about immediate post-workout protein supplement or meal
- Consume .4-.5g/kg of LBM in a pre/post workout exercise window spaced 4-6 hours depending on meal size.
- Post workout carb intake does not meaningful increase aabolicsm unless doing a 2 a day workout session involving same muscle groups. Glycogen is not a limting factor if you can consume enough Carbohydrates daily in the 24 hour period.
