Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis.
Exercise and protein ingestion after exercise are key factors for muscle protein synthesis (myofibrillar protein synthesis). However, the quantity and timing of protein ingestion after a single bout of resistance exercise on the muscle synthesis is not completely known.
The current study divided healthy trained men into 3 groups after a single bout of resistance exercise. Group 1 received 2x 40g of whey protein every 6 hours (BOLUS); Group 2 received 4x 20g of whey protein every 3 hours (INT); and Group 3 received 8x 10g of whey protein every 1.5 hours (PULSE) after exercise. Muscle biopsies and blood were taken for subsequent analyses.
From this study is was shown that an INT protein ingestion i.e.. every 3 hours for 12 hours post exercise resulted in the greatest myofibrillar protein synthesis. Although the BOLUS protein assisted with muscle protein synthesis in the early stages of recovery, the INT feeding of protein was superior in the later stages of recovery.
Future studies may explore muscle performance and recovery following the different timing of protein ingestion. Nonetheless, this study provides important findings for optimal nutritional strategies. > From: Areta et al, J Physiol 591 (2013) 2319-2331. All Rights Reserved to Physiological Society.
The Pubmed summary of the article can be found here.