Protein Ingestion before Sleep Increases Muscle Mass and Strength Gains during Prolonged Resistance-Type Exercise Training in Healthy Young MenNitrogen1–3

Snijders, Tim; Peter, Timo; Smeets, Joey S J; Vliet, Stephan van; Kranenburg, Janneau van; Maase, Kamiel; Kies, Arie K.; Verdijk, Lex B.; Loon, Luc J. C. van

doi:10.3945/jn.114.208371

Cited by 138 publications

(153 citation statements)

References 34 publications

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“…While impractical for athletes, it has also been shown that intra-gastric protein infusion while sleeping stimulated MPS in elderly men . The acute results from these studies have been shown to have some relevance in a recently published study from Snijders et al (2015), in which it was reported that habitual consumption of a pre-sleep supplement, which provided 27.5 g protein (ϳ0.36 g/kg) and 15 g carbohydrate versus a noncaloric placebo, resulted in greater hypertrophy in the supplemented group. The conclusion that it was the pre-sleep timing of the protein beverage in that study requires further study, however, since the control group was not supplemented with protein and thus the supplemented group had a higher total protein intake of ϳ0.6 g/(kg·day).…”

Section: Optimal Protein Intakes For Athletesmentioning

confidence: 91%

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Protein “requirements” beyond the RDA: implications for optimizing health

Phillips

Chevalier

Leidy

2016

Appl. Physiol. Nutr. Metab.

261

255

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Substantial evidence supports the increased consumption of high-quality protein to achieve optimal health outcomes. A growing body of research indicates that protein intakes well above the current Recommended Dietary Allowance help to promote healthy aging, appetite regulation, weight management, and goals aligned with athletic performance. Higher protein intakes may help prevent age-related sarcopenia, the loss of muscle mass, and strength that predisposes older adults to frailty, disability, and loss of autonomy. Higher protein diets also improve satiety and lead to greater reductions in body weight and fat mass compared with standard protein diets, and may therefore serve as a successful strategy to help prevent and/or treat obesity. Athletes can also benefit from higher protein intakes to maximize athletic performance given the critical role protein plays in stimulating muscle protein remodelling after exercise. Protein quality, per meal dose, and timing of ingestion are also important considerations. Despite persistent beliefs to the contrary, we can find no evidence-based link between higher protein diets and renal disease or adverse bone health. This brief synopsis highlights recent learnings based on presentations at the 2015 Canadian Nutrition Society conference, Advances in Protein Nutrition across the Lifespan. Current evidence indicates intakes in the range of at least 1.2 to 1.6 g/(kg·day) of high-quality protein is a more ideal target for achieving optimal health outcomes in adults.Key words: protein, protein recommendations, protein quality, sarcopenia, elderly, weight management, obesity, muscle, athletes, exercise, satiety.Résumé : Beaucoup d'études probantes appuient la thèse selon laquelle l'augmentation de la consommation de protéines de haute qualité améliore la santé. De plus en plus d'études rapportent qu'une consommation de protéines bien supérieure aux rations alimentaires recommandées favorise le vieillissement en santé, la régulation de l'appétit, le contrôle du poids et les objectifs en matière de performance sportive. Une plus grande consommation de protéines pourrait prévenir la sarcopénie associée à l'âge, la perte de masse musculaire et de force musculaire qui prédispose les personnes âgées à la fragilité, l'incapacité et la perte de l'autonomie. Un régime alimentaire riche en protéines améliore la satiété et favorise une plus grande diminution de la masse corporelle et graisseuse comparativement aux régimes protéiques standards et pourrait constituer une stratégie gagnante pour la prévention et le traitement de l'obésité. Les athlètes ont aussi à gagner en consommant plus de protéines afin de maximiser leur performance sportive compte tenu du rôle essentiel des protéines dans la stimulation du remodelage des protéines musculaires à la suite de l'exercice physique. La qualité des protéines, la dose par repas et le moment de la consommation sont aussi à prendre en compte. Malgré les croyances ancrées du contraire, on ne trouve aucune donnée probante présentant une associa...

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Section: Optimal Protein Intakes For Athletesmentioning

confidence: 91%

“…• Including a high-quality protein source at breakfast, the meal generally containing the least protein, is a simple and prag- Groen et al (2012) and Snijders et al (2015).…”

Section: Take-home Pointsmentioning

confidence: 99%

Protein “requirements” beyond the RDA: implications for optimizing health

Phillips

Chevalier

Leidy

2016

Appl. Physiol. Nutr. Metab.

261

255

View full text Add to dashboard Cite

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“…The findings in the present study, however, should be interpreted with caution and in the confines of the participant characteristics and study protocol used. However, data exist to support increased daily protein intake for overall health [52] and previous studies demonstrate muscular and overall health benefits to pre-sleep protein ingestion [8,9,10,11,12,13]. Consuming CAS before sleep may be a useful strategy to optimize protein consumption and alter the macronutrient profile in obese, insulin resistant men with no negative acute ramifications on fat metabolism.…”

Section: Discussionmentioning

confidence: 99%

“…Recent work [7,8,9,10,11,12,13] suggests that low-calorie (~150 kcals), protein-rich sources may be beneficial or non-detrimental to metabolism, health, and body composition when consumed as a snack ~30 min before going to sleep acutely (one-night) [7,8,9,11,12] and when combined with exercise for a longer duration (i.e., 4–12 weeks) [10,13]. In general, protein ingestion suppresses appetite, increases energy expenditure and muscle mass, and decreases body fat [14,15,16,17,18], encouraging support for ingesting protein-rich foods before going to sleep.…”

Section: Introductionmentioning

confidence: 99%

The Effect of Casein Protein Prior to Sleep on Fat Metabolism in Obese Men

et al. 2016

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We have previously shown that ingesting protein at night before sleep is either beneficial or non-detrimental to metabolism, health, and body composition in obese women. However, the overnight protein-induced lipolytic actions and mechanism for improved metabolism and body composition have not been fully established. Therefore, in a crossover design, twelve obese men (age, 27.0 ± 2.2 years) were randomly assigned to ingest (within 30 min of sleep) casein protein (CAS, 120 kcal) or a non-nutritive placebo (PLA) before going to sleep. Markers of fat metabolism (lipolysis, substrate utilization, growth hormone), insulin, glucose, resting energy expenditure (REE), and appetite (questionnaire and ghrelin) were measured. During sleep and the next morning, interstitial glycerol from the subcutaneous abdominal adipose tissue (SCAAT) was measured using microdialysis. There were no differences in SCAAT glycerol (overnight: CAS, 177.4 ± 26.7; PLA, 183.8 ± 20.2 μmol/L; morning: CAS, 171.6 ± 19.1; PLA, 161.5 ± 18.6 μmol/L), substrate utilization, REE, or any blood markers between CAS and PLA. Desire to eat was greater for CAS compared to baseline (p = 0.03), but not different from PLA (baseline: 39 ± 6, CAS: 62 ± 8, PLA: 55 ± 5 mm). CAS consumption before sleep did not affect fat or glucose metabolism, REE, or suppress appetite in hyperinsulemic obese men. CAS may be consumed before sleep without impeding overnight or morning fat metabolism in young, obese men.

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“…Previous studies have suggested therapeutic options for the improvement of muscle mass and function mainly based on a combination of protein supplementation and exercise [16–18]. In a previous study, dietary protein supplementation caused improvements in the physical performance of 65 frail elderly subjects but failed to increase the skeletal muscle mass [16].…”

Section: Discussionmentioning

confidence: 99%

Effect of Loquat Leaf Extract on Muscle Strength, Muscle Mass, and Muscle Function in Healthy Adults: A Randomized, Double-Blinded, and Placebo-Controlled Trial

Cho

Lee

Kim

et al. 2016

Evidence-Based Complementary and Alternative Medicine

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Ursolic acid (UA) is the major active component of the loquat leaf extract (LLE) and several previous studies have indicated that UA may have the ability to prevent skeletal muscle atrophy. Therefore, we conducted a randomized, double-blind, and placebo-controlled study to investigate the effects of the LLE on muscle strength, muscle mass, muscle function, and metabolic markers in healthy adults; the safety of the compound was also evaluated. We examined the peak torque/body weight at 60°/s knee extension, handgrip strength, skeletal muscle mass, physical performance, and metabolic parameters at baseline, as well as after 4 and 12 weeks of intervention. Either 500 mg of LLE (50.94 mg of UA) or a placebo was administered to fifty-four healthy adults each day for 12 weeks; no differences in muscle strength, muscle mass, and physical performance were observed between the two groups. However, the right-handgrip strength of female subjects in the LLE group was found to be significantly better than that of subjects in the control group (P = 0.047). Further studies are required to determine the optimal dose and duration of LLE supplementation to confirm the first-stage study results for clinical application. ClinicalTrials.gov Identifier is NCT02401113.

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Protein Ingestion before Sleep Increases Muscle Mass and Strength Gains during Prolonged Resistance-Type Exercise Training in Healthy Young MenNitrogen1–3

Abstract: Protein ingestion before sleep represents an effective dietary strategy to augment muscle mass and strength gains during resistance exercise training in young men. This trial was registered at clinicaltrials.gov as NCT02222415.

Cited by 138 publications

References 34 publications

Protein “requirements” beyond the RDA: implications for optimizing health

Protein “requirements” beyond the RDA: implications for optimizing health

The Effect of Casein Protein Prior to Sleep on Fat Metabolism in Obese Men

Effect of Loquat Leaf Extract on Muscle Strength, Muscle Mass, and Muscle Function in Healthy Adults: A Randomized, Double-Blinded, and Placebo-Controlled Trial

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