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The timing of protein consumption with training sessions does not enhance muscle growth

RATE THIS! +18
Posted in Science on 3rd Dec, 2013 10:14 PM by AlexMuller

Protein timing is a popular dietary strategy designed to optimize the adaptive response to exercise.

 

The strategy involves consuming protein in and around a training session in an effort to facilitate muscular repair and remodeling, and thereby enhance post-exercise strength- and hypertrophy-related adaptations.

 

Despite the apparent biological plausibility of the strategy, however, the effectiveness of protein timing in chronic training studies has been decidedly mixed.

 

The strength analysis comprised 478 subjects and 96 ESs, nested within 41 treatment or control groups and 20 studies. The hypertrophy analysis comprised 525 subjects and 132 ESs, nested with 47 treatment or control groups and 23 studies. A simple pooled analysis of protein timing without controlling for covariates showed a small to moderate effect on muscle hypertrophy with no significant effect found on muscle strength.

 

In the full meta-regression model controlling for all covariates, however, no significant differences were found between treatment and control for strength or hypertrophy.

 

These results refute the commonly held belief that the timing of protein intake in and around a training session is critical to muscular adaptations and indicate that consuming adequate protein in combination with resistance exercise is the key factor for maximizing muscle protein accretion.


Tags: proteinmusclestrength trainingexercisebiologyhealthmuscular repair

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Comments

Author: Guest
Posted: 2013-12-04
+2
This is not unusual that some initial studies suggest one result and when a big study with a more informative number of people takes place it looks different
2 Replies
Author: Guest
Posted: 2013-12-04
+0
Yes, I agree this. Reply
Reply
Author: Guest
Posted: 2013-12-04
+0
Yes, we have been told that proper protein timing is an important part of your health and fitness regime. If you fail to consume enough protein at the right times throughout the day then you may make smaller performance gains than expected.
3 Replies
Author: Guest
Posted: 2013-12-04
+0
Some people calculate the daily protein requirements based on your lean body weight, others on your total body weight. Reply
Author: Guest
Posted: 2013-12-04
+0
Some dieticians do believe that many bodybuilders and athletes consume far more protein than they really need and do put themselves at greater risk of heart disease in later life. Reply
Reply
Author: Guest
Posted: 2013-12-04
+2
The fact remains that protein is essential for muscle growth and repair. Although fat and carbohydrates are also required for muscle function, it is the protein that builds muscle tissue.
2 Replies
Author: Guest
Posted: 2013-12-04
+0
Whether or not too much protein is harmful is also often debated. Many people speculate that it leads to kidney problems, whereas many bodybuilding coaches say that they have never seen or heard of such problems.
1 Replies
Author: Guest
Posted: 2013-12-04
+0
Safety is the most important aspect- take care Reply
Reply
Reply


 

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