(Protein) timing is everything

2012 ◽  
Vol 9 (8) ◽  
pp. 783-783
Author(s):  
Allison Doerr
Keyword(s):  
Protein Timing

scholarly journals Pre-Sleep Casein Supplementation, Metabolism, and Appetite: A Systematic Review

Nutrients ◽  
2021 ◽  
Vol 13 (6) ◽  
pp. 1872
Author(s):  
Justin Dela Cruz ◽  
David Kahan
Keyword(s):  
Systematic Review ◽  
Resistance Training ◽  
Food Intake ◽  
Muscle Protein ◽  
Muscle Protein Synthesis ◽  
Protein Supplementation ◽  
Future Research ◽  
Protein Timing ◽  
Casein Protein ◽  
New Research

Protein intake is an important factor for augmenting the response to resistance training in healthy individuals. Although food intake can help with anabolism during the day, the period of time during sleep is typically characterized by catabolism and other metabolic shifts. Research on the application of nighttime casein protein supplementation has introduced a new research paradigm related to protein timing. Pre-sleep casein supplementation has been attributed to improved adaptive response by skeletal muscle to resistance training through increases in muscle protein synthesis, muscle mass, and strength. However, it remains unclear what the effect of this nutritional strategy is on non-muscular parameters such as metabolism and appetite in both healthy and unhealthy populations. The purpose of this systematic review is to understand the effects of pre-sleep casein protein on energy expenditure, lipolysis, appetite, and food intake in both healthy and overweight or obese individuals. A systematic review following PRISMA guidelines was conducted in CINAHL, Cochrane, and SPORTDiscus during March 2021, and 11 studies met the inclusion criteria. A summary of the main findings shows limited to no effects on metabolism or appetite when ingesting 24–48 g of casein 30 min before sleep, but data are limited, and future research is needed to clarify the relationships observed.

Nutrition and Training Adaptations in Aquatic Sports

2014 ◽  
Vol 24 (4) ◽  
pp. 414-424 ◽  
Author(s):  
Iñigo Mujika ◽  
Trent Stellingwerff ◽  
Kevin Tipton
Keyword(s):  
Body Mass ◽  
Protein Intake ◽  
Metabolic Response ◽  
Nutritional Supplements ◽  
Research Needs ◽  
Training Adaptations ◽  
Protein Timing ◽  
Overload Training ◽  
Protein Ingestion ◽  
And Training

The adaptive response to training is determined by the combination of the intensity, volume, and frequency of the training. Various periodized approaches to training are used by aquatic sports athletes to achieve performance peaks. Nutritional support to optimize training adaptations should take periodization into consideration; that is, nutrition should also be periodized to optimally support training and facilitate adaptations. Moreover, other aspects of training (e.g., overload training, tapering and detraining) should be considered when making nutrition recommendations for aquatic athletes. There is evidence, albeit not in aquatic sports, that restricting carbohydrate availability may enhance some training adaptations. More research needs to be performed, particularly in aquatic sports, to determine the optimal strategy for periodizing carbohydrate intake to optimize adaptations. Protein nutrition is an important consideration for optimal training adaptations. Factors other than the total amount of daily protein intake should be considered. For instance, the type of protein, timing and pattern of protein intake and the amount of protein ingested at any one time influence the metabolic response to protein ingestion. Body mass and composition are important for aquatic sport athletes in relation to power-to-mass and for aesthetic reasons. Protein may be particularly important for athletes desiring to maintain muscle while losing body mass. Nutritional supplements, such as b-alanine and sodium bicarbonate, may have particular usefulness for aquatic athletes’ training adaptation.

Protein timing during the day and its relevance for muscle strength and lean mass

2017 ◽  
Vol 38 (2) ◽  
pp. 332-337 ◽  
Author(s):  
Samuel L. Buckner ◽  
Jeremy P. Loenneke ◽  
Paul D. Loprinzi
Keyword(s):  
Muscle Strength ◽  
Lean Mass ◽  
Protein Timing

scholarly journals Effects Of Whey Protein Timing On Muscle Hypertrophyin Healthy Males During 4-week Resistance Training

2021 ◽  
Vol 53 (8S) ◽  
pp. 269-269
Author(s):  
Junqiang Qiu ◽  
Fan Yang ◽  
Yiheng Liang ◽  
Longyan Yi ◽  
Ruirui Gao ◽  
...  
Keyword(s):  
Resistance Training ◽  
Whey Protein ◽  
Protein Timing ◽  
Healthy Males

scholarly journals Role of Protein and Hydrolysates before Exercise

2007 ◽  
Vol 17 (s1) ◽  
pp. S77-S86 ◽  
Author(s):  
Kevin D. Tipton
Keyword(s):  
Amino Acids ◽  
Exercise Training ◽  
Free Amino Acids ◽  
Protein Intake ◽  
Free Amino ◽  
Anabolic Response ◽  
Intact Proteins ◽  
Training Adaptations ◽  
Protein Timing ◽  
Response To Exercise

Adaptations to exercise training are determined by the response of metabolic and molecular mechanisms that determine changes in proteins. The type, intensity, and duration of exercise, as well as nutrition, determine these responses. The importance of protein, in the form of intact proteins, hydrolysates, or free amino acids, for exercise adaptations is widely recognized. Exercise along with protein intake results in accumulation of proteins that influence training adaptations. The total amount of protein necessary to optimize adaptations is less important than the type of protein, timing of protein intake, and the other nutrients ingested concurrently with the protein. Acute metabolic studies offer an important tool to study the responses of protein balance to various exercise and nutritional interventions. Recent studies suggest that ingestion of free amino acids plus carbohydrates before exercise results in a superior anabolic response to exercise than if ingested after exercise. However, the difference between pre- and post exercise ingestion of intact proteins is not apparent. Thus, the anabolic response to exercise plus protein ingestion seems to be determined by the interaction of timing of nutrient intake in relation to exercise and the nutrients ingested. More research is necessary to delineate the optimal combination of nutrients and timing for various types of training adaptations. Protein and amino acid intake have long been deemed important for athletes and exercising individuals. Olympic athletes, from the legendary Milo to many in the 1936 Berlin games, reportedly consumed large amounts of protein. Modern athletes may consume slightly less than these historical figures, yet protein is deemed extremely important by most. Protein is important as a source of amino acids for recovery from exercise and repair of damaged tissues, as well as for adaptations to exercise training, such as muscle hypertrophy and mitochondrial biogenesis.

Protein timing has no effect on lean mass, strength and functional capacity gains induced by resistance exercise in postmenopausal women: A randomized clinical trial

2020 ◽  
Vol 39 (1) ◽  
pp. 57-66 ◽  
Author(s):  
Flávia M.S. de Branco ◽  
Marcelo A.S. Carneiro ◽  
Luana T. Rossato ◽  
Paula C. Nahas ◽  
Kely R.C. Teixeira ◽  
...  
Keyword(s):  
Clinical Trial ◽  
Resistance Exercise ◽  
Postmenopausal Women ◽  
Randomized Clinical Trial ◽  
Functional Capacity ◽  
Lean Mass ◽  
Protein Timing
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