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The Timing of
Postexercise Protein
Ingestion Is/Is Not
Important
John L. Ivy, PhD1 and Brad J. Schoenfeld, PhD, CSCS, CSPS, FNSCA2
1
Department of Kinesiology and Health Education, University of Texas at Austin, Austin, Texas; and 2Department of
Health Science, Lehman College, The Bronx, New York
ABSTRACT to shift the body into a predominately with the sarcolemma, the effectiveness
anabolic state (24,7). To make this of nutrient intervention will also decline
PROTEIN CONSUMPTION IS
metabolic shift, nutrient intervention (21,24). Therefore, making the appropri-
UNQUESTIONABLY REQUIRED
is required. By ingesting carbohydrate ate nutrients available around the exer-
FOR SKELETAL MUSCLE MAINTE-
and protein soon after exercise, glucose cise period can increase the rate of
NANCE AND GROWTH. HOWEVER,
and amino acids derived from these protein synthesis and reduce protein
DEBATE PERSISTS OVER macronutrients initiate a shift from degradation, thereby increasing protein
WHETHER OR NOT THE TIMING OF a catabolic state to an anabolic state accretion (24,25). However, research
INGESTION MATTERS. SOME by raising blood insulin levels, lowering suggests the magnitude of these respon-
ARGUE IMMEDIATELY AFTER cortisol and other catabolic hormones, ses will be significantly reduced if supple-
EXERCISE IS BEST, WHEREAS and increasing substrate availability mentation is delayed for several hours.
OTHERS DISAGREE. THIS ARTICLE (4,7). Because muscle is highly insulin
WILL DISCUSS THE IMPORTANCE sensitive after exercise and there are Evidence supporting this concept comes
OF TIMING OF POSTEXERCISE increased concentrations of glucose from both acute and chronic exercise
PROTEIN INGESTION. (16,33) and amino acid transporters studies. For example, Levenhagen et al.
(23) on the sarcolemma, which ensure (24) and Okamura et al., (25) reported
the rapid uptake of blood glucose and that providing an adequate protein or
PRO amino acids, muscle glycogen storage amino acid supplement immediately after
lthough protein synthesis is typ- and protein synthesis are promoted. exercise significantly raised the rate of
Copyright National Strength and Conditioning Association Strength and Conditioning Journal | www.nsca-scj.com 51
Point/Counterpoint
as compared with delaying supplementa- can reduce exercise-induced muscle 7. Chandler RM, Byrne HK, Patterson JG, and
tion was found to enhance muscle devel- damage and inflammation, increase Ivy JL. Dietary supplements affect the
anabolic hormones after high resistance
opment and strength (5,10,12,20,32). the rate of muscle glycogen stores,
exercise. J Appl Physiol (1985) 76: 839
Gains in lean body mass, muscle fiber and enhance the rate of recovery 845, 1994.
cross-sectional area, and strength (1,5,6,9,14), its effect on resistance exer-
8. Coburn JW, Housh DA, Housh TJ, Malek MH,
with nutritional supplementation cise training adaptations is less defini-
Beck TW, Cramer JT, Johnson GO, and
after resistance exercise have been re- tive. This is due in part to the lack of Donlin PE. Effects of leucine and whey
ported to be 40120% (5,10,17,22,32), research studies actually designed to protein supplementation during eight weeks
50300% (5,10,17,30), and 30100% address this question. However, results of unilateral resistance training. J Strength
(5,8,10,12,22,32) greater, respectively, from a few well-controlled studies Cond Res 20: 284291, 2006.
verses providing no supplement or sup- strongly suggest that stimulation of 9. Cockburn E, Stevenson E, Hayes PR,
plementing at a later time of day. In protein accretion and resistance train- Robson-Ansley P, and Howatson G. Effect
some studies, only when supplementing ing adaptation is better served by pro- of milk-based carbohydrate-protein
protein after exercise were significant vision of nutrients sooner rather than supplement timing on the attenuation of
later after exercise. exercise-induced muscle damage. Appl
increases in fat-free mass and strength
Physiol Nutr Metab 35: 270277, 2010.
noted (12,19). Moreover, increased aer-
obic training adaptations with postexer- 10. Cribb PJ and Hayes A. Effects of
John L. Ivy is a Professor Emeritus in the supplement timing and resistance exercise
cise supplementation have also been Department of Kinesiology and Health on skeletal muscle hypertrophy. Med Sci
reported (13,26). Education at the University of Texas at Sports Exerc 38: 19181925, 2006.
In several studies, the results indicated Austin, Austin, Texas. 11. Erskine RM, Fletcher G, Hanson B, and
there was no advantage to providing Folland JP. Whey protein does not
postexercise nutritional supplementation enhance the adaptations to elbow flexor
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P
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E982E993, 2001. moted as an important strategy window theory, it should be noted that
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2009. delaying protein consumption beyond acute protein synthetic response to exer-
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ily predictive of long-term increases in weak, at best; if immediate consumption supplement timing and resistance exercise
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comprising 525 subjects met inclusion
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criteria. A basic analysis that did not
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account for covariates showed a small
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but significant positive effect (effect Metab (Lond) 7: 51, 2010.
have a negative effect on muscle protein
size 5 0.24 6 0.10) for protein timing
accretion. Extrapolation of data sug- 9. Ivy J and Ferguson-Stegall L. Nutrient
on muscle hypertrophy. However, gests that the window of opportunity Timing: The Means to Improved Exercise
meta-regression revealed virtually the likely extends at least 46 hours from Performance, Recovery, and Training. Am J
entire effect was attributable to total the time a person consumes a meal Lifestyle Med 8(4): 246259, 2014.
protein consumption. Daily protein before training (1). This hypothesis 10. Kukuljan S, Nowson CA, Sanders K, and
intake of the control subjects averaged requires further study. Daly RM. Effects of resistance exercise and
1.33 g/kg, whereas that of those in the fortified milk on skeletal muscle mass,
timing condition was 1.66 g/kg. Given muscle size, and functional performance in
that research shows resistance-trained Brad J. Schoenfeld is an Assistant middle-aged and older men: An 18-mo
Professor in the Department of Health randomized controlled trial. J Appl Physiol
individuals require a protein intake (1985) 107: 18641873, 2009.
of 1.61.7 g$kg21$d21 to remain in Science, Lehman College, The Bronx,
a non-negative nitrogen balance (11), New York. 11. Lemon PW, Tarnopolsky MA, MacDougall JD,
and Atkinson SA. Protein requirements and
it therefore follows that the protein- Conflicts of Interest and Source of Funding: muscle mass/strength changes during
timed subjects had a distinct advantage The authors report no conflicts of interest intensive training in novice bodybuilders.
as a result of meeting total daily protein and no source of funding. J Appl Physiol (1985) 73: 767775, 1992.
needs to support anabolism. 12. Levenhagen DK, Carr C, Carlson MG,
A limitation of the meta-analysis was Maron DJ, Borel MJ, and Flakoll PJ.
REFERENCES Postexercise protein intake enhances whole-
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and controls, respectively, indicating that Baker SK, and Phillips SM. Enhanced amino humans is critical to recovery of leg glucose
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inclusion criteria actually found a detri-
of casein-based protein supplement correlated with resistance training-induced
mental effect on lean body mass from muscle hypertrophy in young men. PLoS
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