Effect of protein-supplement timing on strength, power, and body-composition changes

rubadub

http://www.ncbi.nlm.nih.gov/pubmed/19478342?dopt=Abstract
EDIT: full pdf here http://www.idssports.com/Int%20J%20Sport%20Nutr%20Exerc%20Metab%202009%2019_172-185.pdf

Effect of protein-supplement timing on strength, power, and body-composition changes in resistance-trained men.

Hoffman JR, Ratamess NA, Tranchina CP, Rashti SL, Kang J, Faigenbaum AD.

Department of Health and Exercise Science, The College of New Jersey, Ewing, NJ, USA.

The effect of 10 wk of protein-supplement timing on strength, power, and body composition was examined in 33 resistance-trained men. Participants were randomly assigned to a protein supplement either provided in the morning and evening (n = 13) or provided immediately before and immediately after workouts (n = 13). In addition, 7 participants agreed to serve as a control group and did not use any protein or other nutritional supplement. During each testing session participants were assessed for strength (one-repetition-maximum [1RM] bench press and squat), power (5 repetitions performed at 80% of 1RM in both the bench press and the squat), and body composition. A significant main effect for all 3 groups in strength improvement was seen in 1RM bench press (120.6 +/- 20.5 kg vs. 125.4 +/- 16.7 at Week 0 and Week 10 testing, respectively) and 1RM squat (154.5 +/- 28.4 kg vs. 169.0 +/- 25.5 at Week 0 and Week 10 testing, respectively). However, no significant between-groups interactions were seen in 1RM squat or 1RM bench press. Significant main effects were also seen in both upper and lower body peak and mean power, but no significant differences were seen between groups. No changes in body mass or percent body fat were seen in any of the groups. Results indicate that the time of protein-supplement ingestion in resistance-trained athletes during a 10-wk training program does not provide any added benefit to strength, power, or body-composition changes.

I have said before that I have shakes before, during & after training. People emphasis getting it immediately after a workout so I always figured if it is already in my stomach just before that time then it cannot be any more immediate, and is readily available. The study is using small groups and 10weeks is not particularly long.

EDIT: while searching to try and find it I found this!
http://www.sportsnutritionworkshop.com/Files/9.SPNT.pdf

Effects of Supplement Timing and Resistance
Exercise on Skeletal Muscle Hypertrophy

The major finding of this study was that after 10 wk of
training, supplementation before and after each workout
resulted in significantly greater improvements in 1RM
strength and body composition (i.e., increase in LBM and
decrease in body fat percentage) compared with a matched
group who had consumed the same supplement at times
outside of the pre- and postworkout time frames. A
significantly greater muscle hypertrophy response from
supplement timing was evident at three different levels.

Khannie

so...in short....group A says timing is not important and group B says timing is important. Hmmmm.

The only real difference I can see is that in the first one you mention, the athletes are already resistance trained.

rubadub

The first ones pdf is meant to be on bodybuilding.com and on another forum they said.

The protein supplement was in liquid form and consisted of 42 g of a proprietary blend of protein (enzymatically hydrolyzed collagen protein isolate, whey protein isolate, and casein protein isolate

The authors note that timing may be irrelevant or their results may be skewed by the lack of carbohydrates in the protein drink. Furthermore, there was a trend towards improved strength in both supplemental groups suggesting that protein intakes >1.6g/kg of bodyweight may be benefical:

The second one did have carbs. So it could be demonstrating the importance of the carbs, as well as timing.

Hanley

Khannie wrote: »

so...in short....group A says timing is not important and group B says timing is important. Hmmmm.

The only real difference I can see is that in the first one you mention, the athletes are already resistance trained.

The important part of article A;

Results indicate that the time of protein-supplement ingestion in resistance-trained athletes during a 10-wk training program does not provide any added benefit to strength, power, or body-composition changes.

Says nothing about benefits over a longer term. Also doesn't really say anything about overall kcals, and I'd be willing to believe that if someone's eating properly then there's only going to be marginal benefits from protein supplementation. BUT if you've got 2 groups eating fcuk all and one group gets slightly more protein than the ohter, I can't see there being a big benefit either.

Nor is there anything mentioned about carbs in the PWO shake, which will have a HUGE impact.

Khannie

Hanley wrote: »

Says nothing about benefits over a longer term.

10 weeks is a fairly decent study length IMO.

Hanley wrote: »

Also doesn't really say anything about overall kcals, and I'd be willing to believe that if someone's eating properly then there's only going to be marginal benefits from protein supplementation. BUT if you've got 2 groups eating fcuk all and one group gets slightly more protein than the ohter, I can't see there being a big benefit either.

Definitely agree with this.

Hanley wrote: »

Nor is there anything mentioned about carbs in the PWO shake, which will have a HUGE impact.

Prepare for ancient thread bumpage....

rubadub

Found the full PDF of the first study. Will pop it in the OP too.

http://www.idssports.com/Int%20J%20Sport%20Nutr%20Exerc%20Metab%202009%2019_172-185.pdf

brianthebard

Interesting topic. I was wondering, if people know that they will be eating a meal within an hour (90 mins max) of the gym do they still have a pwo shake? thoughts?

Khannie

brianthebard wrote: »

Interesting topic. I was wondering, if people know that they will be eating a meal within an hour (90 mins max) of the gym do they still have a pwo shake? thoughts?

Depends on what I'm eating and what my current goals are. If I'm gonna eat something with simple carbs in it, or I'm trying to lose weight, or it's just the one training session in that day then I wont bother. If I'm having a salad (this is my typical lunch) and I'm training that evening, then I'd have the PWO shake. It'll generally be 20-30 minutes minimum PWO before I get to eat and I'm guessing the PWO shake is well on its way to digestion at that stage.