Skip to main content

Table 1 Post-exercise nutrition and muscle hypertrophy

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