Alan Aragon & Brad Schoenfeld Nutrient Timing Review

[germaine07]

Not sure if it's a re-post. Saw Alan put full-text on ******** and thought I'd share.

http://www.jissn.com/content/pdf/1550-2783-10-5.pdf

http://www.jissn.com/content/10/1/5

[gymjunki3]

Cliffs please

[necon76]

Cliffs please

[alan aragon]

2 thumbs up, OP

In all seriousness, this is a big deal for me. Been arguing with bros on BB.com since 2003, so the end-result being a permanent spot in the PubMedz = YEAH BUDDY.

[gymjunki3]

2 thumbs up, OP

In all seriousness, this is a big deal for me. Been arguing with bros on BB.com since 2003, so the end-result being a permanent spot in the PubMedz = YEAH BUDDY.

were there more bro's back then?


necon behave.

[germaine07]

2 thumbs up, OP

In all seriousness, this is a big deal for me. Been arguing with bros on BB.com since 2003, so the end-result being a permanent spot in the PubMedz = YEAH BUDDY.

Don't want to sound like an ass-licker, but you do deserve it. I'm also a fan of Brad. Great collaboration.

[miacanesfan25]

2 thumbs up, OP

In all seriousness, this is a big deal for me. Been arguing with bros on BB.com since 2003, so the end-result being a permanent spot in the PubMedz = YEAH BUDDY.

Saw it on the book o face this morning and planning on reading over a fine glass of wine this evening. Congrats!

rape me please I have no shame

[Kirra]

"Alan Albert Aragon"

[ssg10587]

Sort of cliffs: "For the goal of maximizing rates of muscle gain, these findings support the broader objective of meeting total daily carbohydrate need instead of specifically timing its constituent doses. Collectively, these data indicate an increased potential for dietary flexibility while maintaining the pursuit of optimal timing."

Really awesome paper. Took forever to read through it but the discussion section is awesome

[Lvisaa2]

2 thumbs up, OP

In all seriousness, this is a big deal for me. Been arguing with bros on BB.com since 2003, so the end-result being a permanent spot in the PubMedz = YEAH BUDDY.

Big accomplishment - grats! it's great to have a peer-reviewed analysis to point to that supports what we are saying when some brings up random study X with idiotic flaws like giving one group a placebo postworkout, one getting protein, measuring short term anabolic response, and therefore, concluding that there is an anabolic window.

Will give it an indepth look over this weekend

[BunkMoreland]

ugh, what a boring thread. one-starred

[germaine07]

Cliffs please

Glycogen Repletion

"Despite a sound theoretical basis, the practical significance of expeditiously repleting glycogen stores remains dubious. Without question, expediting glycogen resynthesis is important for a narrow subset of endurance sports where the duration between glycogen-depleting events is limited to less than approximately 8 hours [31]. Similar benefits could potentially be obtained by those who perform two-a-day split resistance training bouts (i.e. morning and evening) provided the same muscles will be worked during the respective sessions. However, for goals that are not specifically focused on the performance of multiple exercise bouts in the same day, the urgency of glycogen resynthesis is greatly diminished."

Protein breakdown

"Therefore, the recommendation for lifters to spike insulin post-exercise is somewhat trivial. The classical post-exercise objective to quickly reverse catabolic processes to promote recovery and growth may only be applicable in the absence of a properly constructed pre-exercise meal."

Protein synthesis

Basically not enough solid evidence and a lot of acute studies etc.

Muscle Hypertrophy

You'd have to read it but basically conflicting studies.

Practical Application

"Practical nutrient timing applications for the goal of muscle hypertrophy inevitably must be tempered with field observations and experience in order to bridge gaps in the scientific literature. With that said, high-quality protein dosed at 0.4–0.5 g/kg of LBM at both pre- and post-exercise is a simple, relatively fail-safe general guideline that reflects the current evidence showing a maximal acute anabolic effect of 20–40 g"

That doesn't really tell the full story but I think you can get the concept.

[alan aragon]

Glad y'all are enjoying the paper.

[snorkelman]

When's the movie coming out?

[RubenOlivares]

This will most definitely be included in the lit review of my next physiology assignment.

Congrats Alan, I hope you have a good night of ******** trolling to celebrate

[alan aragon]

LOL.

Something about ******** brings out the raging troll in me. Over here I have to act like a sensible mod

[gymjunki3]

Glycogen Repletion

"Despite a sound theoretical basis, the practical significance of expeditiously repleting glycogen stores remains dubious. Without question, expediting glycogen resynthesis is important for a narrow subset of endurance sports where the duration between glycogen-depleting events is limited to less than approximately 8 hours [31]. Similar benefits could potentially be obtained by those who perform two-a-day split resistance training bouts (i.e. morning and evening) provided the same muscles will be worked during the respective sessions. However, for goals that are not specifically focused on the performance of multiple exercise bouts in the same day, the urgency of glycogen resynthesis is greatly diminished."

Protein breakdown

"Therefore, the recommendation for lifters to spike insulin post-exercise is somewhat trivial. The classical post-exercise objective to quickly reverse catabolic processes to promote recovery and growth may only be applicable in the absence of a properly constructed pre-exercise meal."

Protein synthesis

Basically not enough solid evidence and a lot of acute studies etc.

Muscle Hypertrophy

You'd have to read it but basically conflicting studies.

Practical Application

"Practical nutrient timing applications for the goal of muscle hypertrophy inevitably must be tempered with field observations and experience in order to bridge gaps in the scientific literature. With that said, high-quality protein dosed at 0.4–0.5 g/kg of LBM at both pre- and post-exercise is a simple, relatively fail-safe general guideline that reflects the current evidence showing a maximal acute anabolic effect of 20–40 g"

That doesn't really tell the full story but I think you can get the concept.

thanks but i didnt get that last line.

[alan aragon]

thanks but i didnt get that last line.

It means that any amount of protein you consume above this amount will immediately leak out yer ears.

[gymjunki3]

It means that any amount of protein you consume above this amount will immediately leak out yer ears.

do you do contest prep?

[necon76]

thanks but i didnt get that last line.

Have that many broteins within a couple of hours either side of training for maximum Aragonabolism.

[iabs]

It means that any amount of protein you consume above this amount will immediately leak out yer ears.

ate 1lb of pink salmon last night (srs), how much do you think went into my musclez? (semi srs)

[gymjunki3]

Have that many broteins within a couple of hours either side of training for maximum Aragonabolism.

So if I had 45grams of protein post\pre workout I’m not maximizing my gains?

[miacanesfan25]

It means that any amount of protein you consume above this amount will immediately leak out yer ears.

I love it when you talk dirty.

[brendbro]

[necon76]

So if I had 45grams of protein post\pre workout I’m not maximizing my gains?

You have gains?

[Lvisaa2]

ate 1lb of pink salmon last night (srs), how much do you think went into my musclez? (semi srs)

... considering all the protein isn't processed at the single second that you ingest it then I'd say all of it was utilized by your body over the period of your digestion.

[brendbro]

... considering all the protein isn't processed at the single second that you ingest it then I'd say all of it was utilized by your body over the period of your digestion.

hey my mum says protein is peeeeeed out

[necon76]

hey my mum says protein is peeeeeed out

Mine said it takes as much energy to digest a boiled egg as it contains. I said I was going to go on an all boiled egg diet & disappear. She got madddd.

[determined4000]

Alan, what is the topic for the next journal article????

[PillClinton]

Came here cuz you moved my thread to this section. Then i started browsing...

Interesting read. Glad to see that my intuition is reflecting some of your research.