Pre- versus post-exercise protein intake has similar effects on muscular adaptations

PeerJ

article

Brad Jon Schoenfeld¹  Alan A. Aragon²  Colin Wilborn³  Stacie L. Urbina³  Sara E. Hayward³  James Krieger⁴ 

[1] Department of Health Sciences, Herbert H. Lehman College, City University of New York;Department of Nutrition, California State University;Graduate School and Research, University of Mary Hardin Baylor;Weightology

关键词: Nutrient timing;    Anabolic window;    Resistance training;    Protein timing;    Protein supplementation;   

DOI  :  10.7717/peerj.2825

学科分类：社会科学、人文和艺术（综合）

来源: Inra

【 摘 要 】

1 year RT experience) recruited from a university population. After baseline testing, participants were randomly assigned to 1 of 2 experimental groups: a group that consumed a supplement containing 25 g protein and 1 g carbohydrate immediately prior to exercise (PRE-SUPP) (n = 9) or a group that consumed the same supplement immediately post-exercise (POST-SUPP) (n = 12). The RT protocol consisted of three weekly sessions performed on non-consecutive days for 10 weeks. A total-body routine was employed with three sets of 8–12 repetitions for each exercise. Results showed that pre- and post-workout protein consumption had similar effects on all measures studied (p 0.05). These findings refute the contention of a narrow post-exercise anabolic window to maximize the muscular response and instead lends support to the theory that the interval for protein intake may be as wide as several hours or perhaps more after a training bout depending on when the pre-workout meal was consumed.

【 授权许可】

CC BY