Protein intake timing does matter for fat loss and muscle mass gain

[Saintsqc]

http://www.hussmanfitness.org/html/TFPostProtein.html

"Again, it may help fat loss to wait about 45 min after workouts to eat a significant meal. But the research is increasingly unanimous that at least a little bit of leucine (even the amount contained in 5-7 grams of whey protein) should be part of your post-workout nutrition. "

"How much do you have to eat after weight training to get an effect? Surprisingly little. In one study, there was a marked effect from only about 100 calories of total intake. A recent study in the American Journal of Physiology, Endocrinology & Metabolism involved a small post-exercise meal (10 g protein, 8 g carbohydrate, 3 g fat) either immediately (EARLY) or 3 hours (LATE) after 60 min of moderate-intensity exercise. The "EARLY" group showed nearly triple the rate of energy utilization and protein synthesis, resulting in significantly greater muscle gains. Interestingly, though essential amino acids were taken up by the muscles in the "EARLY" group, they were actually released from muscle in the "LATE" group (this implies muscle loss in the group that waited 3 hours before eating). "



http://ajpendo.physiology.org/content/280/6/E982.full

"For example, when carbohydrate supplements were provided to twelve male cyclists several minutes after exercise, muscle glycogen storage was more rapid than when the same supplement was consumed 2 h after exercise"

BUT

"Although the importance of timing for carbohydrate intake after exercise has been demonstrated, little information exists as to the influence of timing for postexercise protein intake."



"Whether taken immediately or 3 h after exercise, consumption of this supplement resulted in similar plasma glucose and insulin concentrations in the plasma for the 3 h after ingestion. Furthermore, concentrations of all EAA and NEAA, with the exception of glutamine, were similar during EARLY and LATE periods. Leg blood flow and all other hormones and metabolites measured, with the exception of cortisol, were also similar between the two postexercise periods. Although the substrate and hormonal milieu were similar whether the supplement was given immediately or 3 h after exercise, the leg uptake of glucose and amino acids was greater when the supplement was given immediately after exercise."

"nsulin also has been shown to be central in the regulation of protein dynamics (12). Numerous reports exist demonstrating that stimulation of amino acid transport, promotion of whole body and muscle protein synthesis, and inhibition of proteolysis occur when amino acid availability and insulin concentrations are increased (12)."

"Therefore, our study clearly indicates that the timing of postexercise nutrient supplementation has a significant impact on whole body and leg protein homeostasis, similar to that observed for carbohydrate homeostasis. Thus whole body and leg protein synthesis, as well as net protein deposition, is enhanced when nutrients are consumed immediately after exercise as opposed to 3 h later. These data suggest that exercise's modulation of insulin action may impact whole body and muscle protein accretion, as well as glucose deposition."


http://www.nsca-lift.org/HotTopic/do...in%20Needs.pdf



"
Protein intake for athletes continues to be an area of active research. The amount and type of protein intake is continually
debated by athletes, nutritionists, trainers and coaches. The National Strength and Conditioning Association recommends
athletes ingest between 1.5 to 2.0 g/kg of body weight of protein on a daily basis. The exact amount of protein intake is influenced by many factors, including total energy intake, protein quality, carbohydrate intake, mode and intensity of training,
and the timing of the protein intake. The types of protein that athletes should attempt to derive their intakes are complete,
high-quality proteins. These types of proteins are found in animal proteins (chicken, egg, beef, fish). The proteins found in
milk (whey and casein) are two of the most scientifically studied proteins in supplemental form and are of the highest quality. Lastly, the timing of protein intake is also an important consideration for the athlete. Athletes should attempt to ingest
high-quality proteins in liquid form as soon as possible following training and/or competition. "



This is what I can find with a quick research through viable sources. I always think meal timing was irrevalant. It seems like it is important to consume carbs and protein immediatly after exercises to maximize muscle gain or fat loss.

Is it time to change my mind and to drink my milk right after the gym?

[dimmupelto]

The tl;dr is strong in this one.

On a side note... This night is ****ing dragging..

[snorkelman]

"How much do you have to eat after weight training to get an effect? Surprisingly little. In one study, there was a marked effect from only about 100 calories of total intake. A recent study in the American Journal of Physiology, Endocrinology & Metabolism involved a small post-exercise meal (10 g protein, 8 g carbohydrate, 3 g fat) either immediately (EARLY) or 3 hours (LATE) after 60 min of moderate-intensity exercise. The "EARLY" group showed nearly triple the rate of energy utilization and protein synthesis, resulting in significantly greater muscle gains. Interestingly, though essential amino acids were taken up by the muscles in the "EARLY" group, they were actually released from muscle in the "LATE" group (this implies muscle loss in the group that waited 3 hours before eating). "

http://ajpendo.physiology.org/content/280/6/E982.full

This is a common error in grasping the nuances of studies. You linked the full text of the study, but seem to not appreciate the protocol involved:

On metabolic study days, subjects were admitted to the GCRC after an overnight fast (>12 h).

Do you train in the morning after 12+ hour fasting? If so, does it really surprise you that if you workout fasted, that would impact the results of ingesting a supplement with leucine? I wouldn't get so excited regarding the MPS claims, as exercise alone will elevate MPS, and do so for quite some time afterwards, unlike what some BCAA supplement reps will lead you to believe.

[Apex702]

The first link you provided is a PHD quoting studies I can not find linked or referenced anywhere on the page.

I could very well just be missing it as I'm reading this on my phone.

It also cites a small sample size and lacks the particulars of said study.

[Saintsqc]

I posted the very same thread in the teen section.

Someone posted this link
http://forum.bodybuilding.com/showth...#post774081783

And then i went on Alan Aragon website. There is an index with researches on the same topic.

It seems like old studies say it matters and recent researches say it doenst.