Time-divided ingestion pattern of casein-based protein supplement stimulates an increase in fat-free body mass during resistance training in young untrained men

Burk, Andres; Timpmann, Saima; Medijainen, Luule; Vähi, Mare; Ööpik, Vahur

doi:10.1016/j.nutres.2009.03.008

Cited by 28 publications

(40 citation statements)

References 19 publications

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“…However, it is worth noting that, although not statistically significant, the morning group added 0.4 kg of fat free mass while the evening protein group added 1.2 kg of fat free mass, even though the habitual diet of the trained subjects in this study consumed 1.7 to 1.9 g/kg/day of protein. Although this finding was not statistically significant, it supports data from Burk et al [81] indicating that casein-based protein consumed in the morning (10 am) and evening (10:30 pm) was more beneficial for increasing fat-free mass than consuming the protein supplement in the morning (10 am) and afternoon (~3:50 pm). It should be noted that the subjects in the Burk et al study were resistance training.…”

Section: Protein Timingsupporting

confidence: 76%

“…To date, although a substantial amount of literature discusses this concept [60, 80], a limited number of training studies have assessed whether immediate pre- and post-exercise protein consumption provides unique advantages compared to other time points [72, 73, 81]. Each study differed in population, training program, environment and nutrition utilized, with each reporting a different result.…”

Section: Protein Timingmentioning

confidence: 99%

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International Society of Sports Nutrition Position Stand: protein and exercise

Jäger¹,

Kerksick

Campbell

et al. 2017

Journal of the International Society of Sports Nutrition

572

522

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Position statementThe International Society of Sports Nutrition (ISSN) provides an objective and critical review related to the intake of protein for healthy, exercising individuals. Based on the current available literature, the position of the Society is as follows:An acute exercise stimulus, particularly resistance exercise, and protein ingestion both stimulate muscle protein synthesis (MPS) and are synergistic when protein consumption occurs before or after resistance exercise.For building muscle mass and for maintaining muscle mass through a positive muscle protein balance, an overall daily protein intake in the range of 1.4–2.0 g protein/kg body weight/day (g/kg/d) is sufficient for most exercising individuals, a value that falls in line within the Acceptable Macronutrient Distribution Range published by the Institute of Medicine for protein.Higher protein intakes (2.3–3.1 g/kg/d) may be needed to maximize the retention of lean body mass in resistance-trained subjects during hypocaloric periods.There is novel evidence that suggests higher protein intakes (>3.0 g/kg/d) may have positive effects on body composition in resistance-trained individuals (i.e., promote loss of fat mass).Recommendations regarding the optimal protein intake per serving for athletes to maximize MPS are mixed and are dependent upon age and recent resistance exercise stimuli. General recommendations are 0.25 g of a high-quality protein per kg of body weight, or an absolute dose of 20–40 g.Acute protein doses should strive to contain 700–3000 mg of leucine and/or a higher relative leucine content, in addition to a balanced array of the essential amino acids (EAAs).These protein doses should ideally be evenly distributed, every 3–4 h, across the day.The optimal time period during which to ingest protein is likely a matter of individual tolerance, since benefits are derived from pre- or post-workout ingestion; however, the anabolic effect of exercise is long-lasting (at least 24 h), but likely diminishes with increasing time post-exercise.While it is possible for physically active individuals to obtain their daily protein requirements through the consumption of whole foods, supplementation is a practical way of ensuring intake of adequate protein quality and quantity, while minimizing caloric intake, particularly for athletes who typically complete high volumes of training. Rapidly digested proteins that contain high proportions of essential amino acids (EAAs) and adequate leucine, are most effective in stimulating MPS. Different types and quality of protein can affect amino acid bioavailability following protein supplementation. Athletes should consider focusing on whole food sources of protein that contain all of the EAAs (i.e., it is the EAAs that are required to stimulate MPS). Endurance athletes should focus on achieving adequate carbohydrate intake to promote optimal performance; the addition of protein may help to offset muscle damage and promote recovery. Pre-sleep casein protein intake (30–40 g) provides increases in overnight MPS...

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Section: Protein Timingsupporting

confidence: 76%

Section: Protein Timingmentioning

confidence: 99%

International Society of Sports Nutrition Position Stand: protein and exercise

Jäger¹,

Kerksick

Campbell

et al. 2017

Journal of the International Society of Sports Nutrition

572

522

View full text Add to dashboard Cite

show abstract

“…Results refute the commonly held belief that the timing of protein intake in and around (B1 h) a training session is critical to strength-or hypertrophic-related adaptations to resistance exercise [92]. Burk et al [93] found significantly greater increases in strength and lean body mass from a time-divided protein dose (i.e., morning and evening) than the same dose provided around the resistance training session. However, protein ingestion immediately prior to sleep may provide an anabolic stimulus throughout the night.…”

Section: Sleep and Nutritional Strategiesmentioning

confidence: 52%

Sleep Hygiene and Recovery Strategies in Elite Soccer Players

Nédélec

Halson²,

Delecroix

et al. 2015

Sports Med

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In elite soccer, players are frequently exposed to various situations and conditions that can interfere with sleep (e.g., playing night matches interspersed with 3 days; performing activities demanding high levels of concentration close to bedtime; use of products containing caffeine or alcohol in the period preceding bedtime; regular daytime napping throughout the week; variable wake-up times or bedtime), potentially leading to sleep deprivation. We outline simple, practical, and pharmaceutical-free sleep strategies that are coordinated to the constraints of elite soccer in order to promote sleep. Sleep deprivation is best alleviated by sleep extension; however, sleep hygiene strategies (i.e., consistent sleep pattern, appropriate napping, and active daytime behaviors) can be utilized to promote restorative sleep. Light has a profound impact on sleep, and sleep hygiene strategies that support the natural environmental light-dark cycle (i.e., red-light treatment prior to sleep, dawn-simulation therapy prior to waking) and prevent cycle disruption (i.e., filtering short wavelengths prior to sleep) may be beneficial to elite soccer players. Under conditions of inordinate stress, techniques such as brainwave entrainment and meditation are promising sleep-promoting strategies, but future studies are required to ascertain the applicability of these techniques to elite soccer players. Consuming high-electrolyte fluids such as milk, high-glycemic index carbohydrates, some forms of protein immediately prior to sleep, as well as tart cherry juice concentrate and tryptophan may promote rehydration, substrate stores replenishment, muscle-damage repair and/or restorative sleep. The influence of cold water immersion performed close to bedtime on subsequent sleep is still debated. Conversely, the potential detrimental effects of sleeping medication must be recognized. Sleep initiation is influenced by numerous factors, reinforcing the need for future research to identify such factors. Efficient and individualized sleep hygiene strategies may consequently be proposed.

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“…Burk et al [82], found that a time-divided regimen (two 35 g protein doses consumed at far-off points in the morning and evening away from the afternoon training bout) caused slightly better gains in squat strength and fat-free mass than the time-focused regimen, where the protein supplement doses were consumed in the morning, and then again immediately prior to the resistance training bout. Hoffman et al [83] found no significant differences in strength gains or body composition when comparing an immediate pre- and post-exercise supplement ingestion (each dose provided 42 g protein) with the supplement ingested distantly separate from each side of the training bout.…”

Section: Methodsmentioning

confidence: 99%

Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation

Helms

Aragon

Fitschen

2014

Journal of the International Society of Sports Nutrition

208

261

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The popularity of natural bodybuilding is increasing; however, evidence-based recommendations for it are lacking. This paper reviewed the scientific literature relevant to competition preparation on nutrition and supplementation, resulting in the following recommendations. Caloric intake should be set at a level that results in bodyweight losses of approximately 0.5 to 1%/wk to maximize muscle retention. Within this caloric intake, most but not all bodybuilders will respond best to consuming 2.3-3.1 g/kg of lean body mass per day of protein, 15-30% of calories from fat, and the reminder of calories from carbohydrate. Eating three to six meals per day with a meal containing 0.4-0.5 g/kg bodyweight of protein prior and subsequent to resistance training likely maximizes any theoretical benefits of nutrient timing and frequency. However, alterations in nutrient timing and frequency appear to have little effect on fat loss or lean mass retention. Among popular supplements, creatine monohydrate, caffeine and beta-alanine appear to have beneficial effects relevant to contest preparation, however others do not or warrant further study. The practice of dehydration and electrolyte manipulation in the final days and hours prior to competition can be dangerous, and may not improve appearance. Increasing carbohydrate intake at the end of preparation has a theoretical rationale to improve appearance, however it is understudied. Thus, if carbohydrate loading is pursued it should be practiced prior to competition and its benefit assessed individually. Finally, competitors should be aware of the increased risk of developing eating and body image disorders in aesthetic sport and therefore should have access to the appropriate mental health professionals.

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Time-divided ingestion pattern of casein-based protein supplement stimulates an increase in fat-free body mass during resistance training in young untrained men

Cited by 28 publications

References 19 publications

International Society of Sports Nutrition Position Stand: protein and exercise

International Society of Sports Nutrition Position Stand: protein and exercise

Sleep Hygiene and Recovery Strategies in Elite Soccer Players

Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation

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