From: Nutrient timing revisited: is there a post-exercise anabolic window?
Study | Subjects | Supplementation | Protein matched with Control? | Measurement instrument | Training protocol | Results |
---|---|---|---|---|---|---|
Esmarck et al. [69] | 13 untrained elderly males | 10 g milk/soy protein combo consumed either immediately or 2 hours after exercise | Yes | MRI and muscle biopsy | Progressive resistance training consisting of multiple sets of lat pulldown, leg press and knee extension performed 3 days/wk for 12 wk | Significant increase in muscle CSA with immediate vs. delayed supplementation |
Cribb and Hayes [70] | 23 young recreational male bodybuilders | 1 g/kg of a supplement containing 40 g whey isolate, 43 g glucose, and 7 g creatine monohydrate consumed either immediately before and after exercise or in the early morning and late evening | Yes | DXA and muscle biopsy | Progressive resistance training consisting of exercises for the major muscle groups performed 3 days/wk for 10 wks | Significant increases in lean body mass and muscle CSA of type II fibers in immediate vs. delayed supplementation |
Willoughby et al. [71] | 19 untrained young males | 20 g protein or 20 g dextrose consumed 1 hour before and after exercise | No | Hydrostatic weighing, muscle biopsy, surface measurements | Progressive resistance training consisting of 3 sets of 6–8 repetitions for all the major muscles performed 4 days/wk for 10 wks | Significant increase in total body mass, fat-free mass, and thigh mass with protein vs. carb supplementation |
Hulmi et al. [72] | 31 untrained young males | 15 g whey isolate or placebo consumed immediately before and after exercise | No | MRI, muscle biopsy | Progressive, periodized total body resistance training consisting of 2–5 sets of 5–20 repetitions performed 2 days/wk for 21 wks. | Significant increase in CSA of the vastus lateralis but not of the other quadriceps muscles in supplemented group versus placebo. |
Verdijk et al. [73] | 28 untrained elderly males | 10 g casein hydrolysate or placebo consumed immediately before and after exercise | No | DXA, CT, and muscle biopsy | Progressive resistance training consisting of multiple sets of leg press and knee extension performed 3 days/wk for 12 wks | No significant differences in muscle CSA between groups |
Hoffman et al. [74] | 33 well-trained young males | Supplement containing 42 g protein (milk/collagen blend) and 2 g carbohydrate consumed either immediately before and after exercise or in the early morning and late evening | Yes | DXA | Progressive resistance training consisting of 3–4 sets of 6–10 repetitions of multiple exercises for the entire body peformed 4 days/wk for 10 weeks. | No significant differences in total body mass or lean body mass between groups. |
Erskine et al. [75] | 33 untrained young males | 20 g high quality protein or placebo consumed immediately before and after exercise | No | MRI | 4-6 sets of elbow flexion performed 3 days/wk for 12 weeks | No significant differences in muscle CSA between groups |