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By Jamie Hale
Nelson MT, Biltz GR, Dengel DR. J Int Soc Sports Nutr.
2014 Jan 22;11(1):2. [Epub ahead of print] [PubMed]
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Study strengths
This study breaks new ground since its the first to assess the 24hour protein-synthetic effect of protein feeding distribution
within mixed meals (at maintenance caloric targets), as opposed
to the protein-only designs of preceding studies looking at
shorter (12-hour) periods.1,2 A cross-over alleviated the low
statistical power of the small 8-subject sample, allowing each
subject to undergo both conditions, which reduced the
confounding potential of inter-individual variation. Diets were
prepared and provided by the lab. All meals contained a variety
of high-quality proteins of plant and animal origin. Total
macronutrition between the EVEN and SKEW conditions was
matched, and overall control of the dietary variables was tight.
breakdown, since measuring the latter is problematic in nonsteady-state conditions such as the pos-exercise or post-prandial
state. For this reason, its common for acute-response studies to
only measure MPS. Another limitation they acknowledged
(which is rarely conceded by authors of these types of studies) is
the possibility that a greater total protein intake could have
pushed the anabolic effect further. As things stand, total protein
intake in both conditions was 90 g, which amounted to 1.17
g/kg. While this exceeds the RDA of 0.8 g/kg, it still falls short
of intakes known to maximize muscle anabolism (at least under
maintenance or surplus conditions), which are approximately
1.7-1.8 g/kg.3,4
So, while the protein intake in this study might be relevant for
some populations (such as the elderly and bed-ridden patients), it
lacks relevance to trainees involved in strength and bodybuilding
pursuits, who very commonly consume protein amounts that are
at least double that of the present study. For example, Lowery et
al found that protein-seeking strength trainers reported an
intake of 2.5 g/kg.5 In another example, Kim et al studied the
dietary habits and nutritional status of elite Korean bodybuilders,
who reported an intake of 4.3 g/kg.6 In my observations, those
pursuing muscle mass and strength habitually consume roughly
2.2-3.3 g/kg. This makes the present studys protein intake of
roughly 1.2 g/kg pale in comparison. Further limitations were
the short-term nature of the study, as well as the absence of
resistance exercise.
Comment /application
The main finding was that the EVEN condition (roughly 30 g
protein in each of the 3 meals) resulted in 25% greater 24-hour
MPS than in the SKEW condition (roughly 10, 15, & 65 g
protein in the 3 meals, respectively). At this point its important
to point out the potential role of hitting the so-called leucine
threshold for influencing the outcomes seen here. A wellsupported hypothesis is that a threshold amount of dietary
leucine (approximately 0.05 g/kg, or 2-3 g) is required to
saturate the mTOR pathway and initiate MPS.7 This threshold
dose is attained by roughly 30-40 g high-quality protein. Notice
how only 1 of the 3 meals in SKEW reached the leucine
threshold while all 3 meals in EVEN hit the leucine threshold.
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Study limitations
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Study limitations
One of the very common limitations of diet comparisons and
this one is no exception is that the differences in
macronutrition make it impossible to isolate the effect of the
food choices characterizing each diet. This is the studys most
crucial confounding aspect. Another limitation was the absence
of a formal exercise program. Training positively influences a
wide range of health parameters, so in a sense its justified to
leave it out in order to isolate the effects of diet. However,
focusing on diet alone is not a reflection of wellness
improvement protocols in the real world, which include
simultaneous diet and exercise interventions which can
positively impact health, independent of weight loss.10 Another
limitation is the potential for these outcomes to only apply to the
subject profile (obese, post-menopausal women). Dropout was
higher than expected (37% in NNR and 23% in PD). The larger
the drop-out, the greater the question of how subject retention
might have differently affected the outcomes. A final limitation
is that self-reported intakes have inherently compromised
accuracy although granted, its not feasible for the lab to
prepare and provide dietary intake for a 2-year trial.
Comment/application
Study strengths
This study is the longest study (2 years) to compare a Paleo-type
diet (PD) with a government-guideline diet, which in this case
was the Nordic Nutrition Recommendations (NNR), resembling
the typical high-carb, moderate-fat, low-protein model that has
been promoted by most of the major health organizations for the
past 4 decades or so. Good care was taken to ensure the subjects
aptitude at carrying out the diets. Each group attended a total of
12 group sessions held by a trained dietitian (one dietitian per
diet) throughout the 24-month period. Sessions included
information on and cooking of the intervention diets, behavioral
changes, and group discussions. Body composition was assessed
via dual X-ray absorptiometry (DXA). Anthropometric measures
were taken as well as a relatively broad range of health markers.
Free-living physical activity energy expenditure (PAEE) was
estimated at baseline, 6 months, and 24 months, using data
collected over a 7-day period with a combined accelerometer
and heart rate monitor.
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Study strengths
This is a particularly relevant topic since the consumption of
stimulant-based energy drinks are the second-most popular
supplements behind multi-vitamins in American adolescent
and young adult population,16 and are also reported to be the
most popular supplement among elite young UK athletes. 17 To
my knowledge, this is the first study to examine the effect of the
popular Monster energy drink on resting heart rate (HR) and HR
variability (HRV) as well as endurance capacity. The crossover
design enabled each subject to undergo both conditions, thereby
reducing the confounding potential of inter-individual variation.
Verbal encouragement by training staff ensured maximal
performance effort.
Study limitations
There is some debate over the validity of time-to-exhaustion
(TTE) as a reliable measure of real-world competitive
performance. TTE models have been found to have greater
variability and thus poor reproducibility than time trials
(which measure the time it takes to do a fixed amount of work,
or the amount of work within a fixed amount of time), 18,19 the
authors themselves acknowledged the potential limitation of the
caffeine dose used in the experimental treatement, which was 2
g/kg. It can be argued that this does was not high enough to be
significantly ergogenic, especially in a population whose
habitual caffeine intake was not reported in this manuscript. The
bulk of the evidence points to 3-6 mg/kg being effective for
Alan Aragons Research Review January 2014
TTE (min)
45.5
43.8
RPE
9.1
9.0
HR (bpm)
177
175
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Study limitations
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Areta JL, Burke LM, Ross ML, Camera DM, West DW,
Broad EM, Jeacocke NA, Moore DR, Stellingwerff T,
Phillips SM, Hawley JA, Coffey VG. Timing and
distribution of protein ingestion during prolonged recovery
from resistance exercise alters myofibrillar protein
synthesis. J Physiol. 2013 May 1;591(Pt 9):2319-31.
[PubMed]
2. Moore DR, Areta J, Coffey VG, Stellingwerff T, Phillips
SM, Burke LM, Clroux M, Godin JP, Hawley JA. Daytime
pattern of post-exercise protein intake affects whole-body
protein turnover in resistance-trained males. Nutr Metab
(Lond). 2012 Oct 16;9(1):91. [PubMed]
3. 4. Rodriguez NR, DiMarco NM, Langley S; American
Dietetic Association; Dietitians of Canada; American
College of Sports Medicine: Nutrition and Athletic
Performance. Position of the American Dietetic Association,
Dietitians of Canada, and the American College of Sports
Medicine: Nutrition and athletic performance. J Am Diet
Assoc. 2009 Mar;109(3):509-27. [PubMed]
4. Phillips SM, Van Loon LJ. Dietary protein for athletes:
from requirements to optimum adaptation. J Sports Sci.
2011;29 Suppl 1:S29-38. [PubMed]
5. Lowery LM, Daugherty A, Miller B, Dye S, Liming L. The
effect of habitually large protein intake on renal function of
strength athletes: an update. J In Soc Sports Nutr. 2011 Nov,
8(Suppl 1):P33 [JISSN]
6. Kim H, Lee S, Choue R. Metabolic responses to high
protein diet in Korean elite bodybuilders with high-intensity
resistance exercise. J Int Soc Sports Nutr. 2011 Jul
4;8(1):10. [Epub ahead of print] [Pubmed]
7. Norton LE, Wilson GJ. Optimal protein intake to maximize
muscle protein synthesis: examinations of optimal meal
protein intake. Agro Food Industry Hi-Tech. 2009;20(2).
[AFIHT] [full-text PDF]
8. Pennings B1, Groen B, de Lange A, Gijsen AP, Zorenc AH,
Senden JM, van Loon LJ. Amino acid absorption and
subsequent muscle protein accretion following graded
intakes of whey protein in elderly men. Am J Physiol
Endocrinol Metab. 2012 Apr 15;302(8):E992-9. [Pubmed]
9. Yang Y1, Breen L, Burd NA, Hector AJ, ChurchwardVenne TA, Josse AR, Tarnopolsky MA, Phillips SM.
Resistance exercise enhances myofibrillar protein synthesis
with graded intakes of whey protein in older men. Br J Nutr.
2012 Nov 28;108(10):1780-8. [Pubmed]
10. Gaesser GA1, Angadi SS, Sawyer BJ. Exercise and diet,
independent of weight loss, improve cardiometabolic risk
profile in overweight and obese individuals. Phys
Sportsmed. 2011 May;39(2):87-97. [Pubmed]
11. Clifton PM, Condo D, Keogh JB. ong term weight
maintenance after advice to consume low carbohydrate,
higher protein diets - A systematic review and meta
analysis. Nutr Metab Cardiovasc Dis. 2013 Dec 20. pii:
S0939-4753(13)00301-3.
doi:
10.1016/j.numecd.2013.11.006. [Epub ahead of print]
[PubMed]
12. Schwingshackl L, Hoffmann G. Comparison of effects of
long-term low-fat vs high-fat diets on blood lipid levels in
overweight or obese patients: a systematic review and metaanalysis. J Acad Nutr Diet. 2013 Dec;113(12):1640-61.
[Pubmed]
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property or
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____________________________________________________
Jamie
Hale,
M.S.
(Experimental
Psychology), is a university instructor,
author, primary researcher, science writer,
and fitness & nutrition consultant. He is an
experimental researcher specializing in
behavioral nutrition and cognitive science.
He has conducted primary research in the
areas of attention, memory, and behavioral
nutrition. He is available for lectures and
seminars. Jamie can be contacted at
Jamie.hale1@gmail.com. Visit Knowledge
Summit (www.knowledgesummit.net) to learn more about Jamie.
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closer I got to the competition the harder it was. Some days were
harder than others. Being moody comes along with the territory,
but if you have self control it shouldnt be a problem.
What was your weight training split each week? Please
include sets, & reps. About how many average weekly hours
of weight training did you do?
During the bulking months my training split was 5 days a week,
hitting every body part hard once a week. Most workouts I used
a 10-12 rep range with 3 sets. I usually tried to hit a total of 1520 sets per workout. As I got closer to competition, I increased
the rep range to 12-15 reps and 3-4 sets. I also started hitting
every body part twice a week with one heavy day and one light
day.
What was your weekly cardio regimen?
As for cardio, I started doing 3-4 days a week of about 30-45
minutes fasted cardio in the early AM. I then increased that to 56 days a week. As I hit two months out I added in 30 minutes of
cardio after my PM weight training.
Did you track calorie and macronutrient intake during
prep?
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