Effects of Supplement Timing and Resistance Exercise on Skeletal Muscle Hypertrophy

Abstract

PURPOSE: Some studies report greater muscle hypertrophy during resistance exercise (RE) training from supplement-timing (i.e., the strategic consumption of protein and carbohydrate before and/or after each workout). However, no studies have examined whether this strategy provides greater muscle hypertrophy or strength development compared to supplementation at other times during the day. Therefore, the purpose of this study was to examine the effects of supplement-timing compared to supplementation in the hours not close to the workout on muscle fiber hypertrophy, strength and body composition during a 10 week RE program. METHODS:In a double-blind, randomized protocol, resistance-trained males were matched for strength and placed into one of two groups; PRE-POST consumed a supplement (1g/kg/body wt) containing protein/creatine/glucose immediately before and after RE. The MOR-EVE group consumed the same dose of the same supplement in the morning and late evening. All assessments were completed the week before and after 10 weeks of structured, supervised RE training.Assessments included strength (1RM, three exercises), body composition (DEXA) and vastus lateralis muscle biopsies for determination of muscle fiber type (I, IIa, IIx) cross-sectional area (CSA), contractile protein, creatine (Cr) and glycogen content. RESULTS: PRE-POST demonstrated a greater (P < 0.05) increase in lean body mass and 1RM strength in two of three assessments. The changes in body composition were supported by a greater (P < 0.05) increase in CSA of the type-II fibers and contractile protein content. PRE-POST supplementation also resulted in higher muscle Cr and glycogen values after the training program (P < 0.05).CONCLUSION: Supplement-timing represents a simple but effective strategy that enhances the adaptations that are desired from RE-training.

Effects of Whey Protein Alone or as Part of a Multi-ingredient Formulation on Strength, Fat-Free Mass, or Lean Body Mass in Resistance-Trained Individuals: A Meta-analysis

“…In summary, although several studies have analyzed the effect of whey protein supplementation on resistance training performance and outcomes [6][7][8][9], only some of them have specifically focused on resistance training individuals [10,11,3,12]. Indeed, only a few studies were focused on recreationally or well strength-trained athletes, and have reported a positive effect of whey, administered alone or combined with other nutrients, to maximize strength [13,2], lean body mass (LBM) or fat free mass (FFM) gains [2,14].…”

Resistance exercise with whey protein ingestion affects mTOR signaling pathway and myostatin in men

“…One resistance exercise (RE) bout can within 1 h increase muscle protein synthesis (9), which can last up to 72 h after exercise (39). Protein ingestion before or after a bout of RE has been shown to significantly enhance this response (52) and be possibly more beneficial in terms of muscle hypertrophy than nutrient ingestion at other times of day (7,11). It would thus be important to understand how protein ingestion affects pathways regulating intracellular hypertrophy of muscle in the context of a bout of RE and long-term RT.…”

Effectiveness of Whey Protein Supplement in Resistance Trained Individuals

“…Although several studies have analysed the effect of whey protein supplementation on resistance training performance and outcomes only some of them have focused on resistance trained individuals [12,17,23,24,26,38,52,53].…”

“…Many studies have provided positive results for ingesting high quality protein before, during, immediately after or several hours (1 to 3-5 h) post exercise for promoting increases in protein synthesis [58]. With regard to the most convenient nutrition-timeprotocol for improving resistance training outcomes, Cribb and Hayes reported significantly greater increases in lean body mass, strength and hypertrophy after 10 weeks of resistance training in a group of trained males who ingested a multinutrient contained glucose, whey isolate, creatine monohydrate and fat just before and after workout compared to another group which consumed the same dose before breakfast and just prior retiring to bed [26].…”

“…of the manufacturing process. A range of processed milk proteins (concentrates, isolates, hydrolyzate or peptides) has been used for different purposes including change in metabolic health in young or elderly people or training optimization outcomes in untrained recreationally active or well trained athletes [19,[22][23][24][25][26].…”