Post-exercise Protein Supplementation Research Articles

Post-Exercise Protein Supplementation Does Not Maximize Adaptations To Low-Volume High-Intensity Interval Training In Previously Sedentary Adults

Post-Exercise Protein Supplementation Does Not Maximize Adaptations To Low-Volume High-Intensity Interval Training In Previously Sedentary Adults

The Effect of Protein Supplementation versus Carbohydrate Supplementation on Muscle Damage Markers and Soreness Following a 15-km Road Race: A Double-Blind Randomized Controlled Trial.

We assessed whether a protein supplementation protocol could attenuate running-induced muscle soreness and other muscle damage markers compared to iso-caloric placebo supplementation. A double-blind randomized controlled trial was performed among 323 recreational runners (age 44 ± 11 years, 56% men) participating in a 15-km road race. Participants received milk protein or carbohydrate supplementation, for three consecutive days post-race. Habitual protein intake was assessed using 24 h recalls. Race characteristics were determined and muscle soreness was assessed with the Brief Pain Inventory at baseline and 1–3 days post-race. In a subgroup (n = 149) muscle soreness was measured with a strain gauge algometer and creatine kinase (CK) and lactate dehydrogenase (LDH) concentrations were measured. At baseline, no group-differences were observed for habitual protein intake (protein group: 79.9 ± 26.5 g/d versus placebo group: 82.0 ± 26.8 g/d, p = 0.49) and muscle soreness (protein: 0.45 ± 1.08 versus placebo: 0.44 ± 1.14, p = 0.96). Subjects completed the race with a running speed of 12 ± 2 km/h. With the Intention-to-Treat analysis no between-group differences were observed in reported muscle soreness. With the per-protocol analysis, however, the protein group reported higher muscle soreness 24 h post-race compared to the placebo group (2.96 ± 2.27 versus 2.46 ± 2.38, p = 0.039) and a lower pressure muscle pain threshold in the protein group compared to the placebo group (71.8 ± 30.0 N versus 83.9 ± 27.9 N, p = 0.019). No differences were found in concentrations of CK and LDH post-race between groups. Post-exercise protein supplementation is not more preferable than carbohydrate supplementation to reduce muscle soreness or other damage markers in recreational athletes with mostly a sufficient baseline protein intake running a 15-km road race.

Human Skeletal Muscle Mrna Expression In Response To Treadmill-based Endurance Training And Post-exercise Protein Supplementation

Nutrient availability is known to influence the exercise response. However, there is a paucity of information regarding the role of post-exercise protein ingestion in modulating intra-muscular adaptation to treadmill-based endurance exercise training. PURPOSE: To examine the influence of post-exercise protein ingestion on mRNA gene expression in response to six-weeks treadmill running. METHODS: In a randomized parallel group design, 15 individuals (VO2max 55 ± 6 ml·kg-1·min-1) completed six weeks of treadmill running (4 sessions per week), progressively increasing in both duration (30-60 min) and intensity (70-75 % VO2max). Participants were randomly assigned to a group receiving a supplement containing carbohydrate (CHO; 1.6 g sucrose·kg-1; n= 7) or carbohydrate-protein (CHO-P; 0.8 g sucrose·kg-1 and 0.8 g whey protein hydrolysate·kg-1; n=8) ingested immediately post-exercise and then 1 h later. To determine mRNA expression of several mitochondrial, mitogenic signaling, protein synthesis and lipid/carbohydrate metabolism genes, muscle biopsy samples were collected at baseline and follow-up, with 48 h of lifestyle standardization to exclude any acute effects on transcriptional changes. RESULTS: An up-regulation in mammalian target of rapamycin (mTOR) gene expression was shown in CHO-P (+46%; p= 0.025) relative to CHO (+4%) following the intervention. Mitochondrial transcription factor A (TFAM) up-regulation was shown in CHO-P group (26%) when compared with CHO (13%), albeit this did not reach statistical significance (p=0.07). No changes in the expression of other mitochondrial, lipid/carbohydrate metabolism, mitogenic signaling genes were observed between groups (p>0.05). CONCLUSION: post-exercise protein supplementation up-regulates the expression of mTOR in skeletal muscle over six-weeks of treadmill-based endurance exercise training, indicating that post-exercise protein supplementation may have a potential role in accentuating skeletal muscle adaptations to endurance exercise training. Funder: Health Sciences Research Center, Lifestyle & Health Research Center (LHRC), Princess Nourah bint Abdulrahman University.

Effect Of Protein Supplementation On Running Exercise-induced Muscle Damage And Soreness: A Randomized Controlled Trial

PURPOSE: The benefits of protein supplementation on endurance exercise-induced muscle damage and soreness remain inconclusive. Therefore, we assessed whether a protein supplementation protocol with optimized timing and amounts could attenuate running-induced muscle soreness and muscle damage compared to iso-caloric placebo supplementation. METHODS: A double-blind randomized controlled trial was performed among 323 recreational runners (age 44±11 years, 56% male) participating in a 15-km road race. Participants received 2 supplements per day containing 80% caseinate and 20% whey protein (intervention) or carbohydrate (placebo). Supplements were consumed post-race (at the finish line and prior to sleep) and during 3 consecutive days (at breakfast and prior to sleep). Habitual protein intake was assessed using 24hr recalls at baseline, on the day of the race and 1, 2 and 3 days post-race. Race characteristics were determined and muscle soreness was assessed with the Short-Form Brief Pain Inventory at baseline and 1 day, 2 days and 3 days post-race. In a subgroup (n = 149), muscle soreness was measured with a strain gauge algometer and concentrations of the muscle damage markers creatine kinase (CK) and lactate dehydrogenase (LDH) were measured 25 to 48hr post-race. RESULTS: At baseline, no group-differences were observed for habitual protein intake (79.9±26.5 g/d versus 82.0±26.8 g/d, P=0.49) and Numeric Pain Rating Scale muscle soreness (0.45±1.08 versus 0.44±1.14, P=0.96) in the protein group compared to the placebo group. Subjects completed the race at an exercise intensity of 94±6% of HRmax and a running speed of 12±2 km/h. The protein group reported higher muscle soreness 24hr post-race compared to the placebo group (2.96±2.27 versus 2.46±2.38, P=0.039), but no differences were observed on day 2 and 3 post-race. Similarly, we found a lower pressure pain threshold for the quadriceps muscle in the protein group compared to the placebo group (71.8±30.0 N versus 83.9±27.9 N, P=0.019). Similar concentrations of CK and LDH were found post-race in both groups. CONCLUSION: Post-exercise protein supplementation is not more preferable than carbohydrate supplementation to reduce muscle soreness or damage in recreational athletes with a protein intake of 1.14 ± 0.35 g/kg/d running a 15-km road race.

Effects of post exercise protein supplementation on markers of bone turnover in adolescent swimmers

BackgroundThis study examined the effects of whey protein supplementation, compared with an isocaloric carbohydrate beverage and water, consumed immediately following an intense swimming trial on bone turnover in adolescent swimmers.MethodsFifty-eight (31 female, 27 male) swimmers (14.1 ± 0.4 years) were stratified into three groups matched for age, sex and body mass. The protein and carbohydrate groups consumed two isocaloric post-exercise beverages each containing 0.3 g.kg− 1 of whey protein (with ~ 6 mg of calcium) or maltodextrin while the control group consumed water. Participants provided a morning, fasted, resting blood sample, then performed an intense swimming trial consisting of a maximal 200 m swim followed by a high intensity interval swimming protocol (5x100m, 5x50m and 5x25m; 1:1 work-to-rest ratio). Following swimming, they consumed their first respective post-exercise beverage, and 2 h later, they performed a second maximal swim immediately followed by the second beverage. Approximately 3 h after the second beverage, two post-consumption blood samples were collected at 8 h and 24 h from baseline. Procollagen type 1 intact N-terminal propeptide (PINP) and carboxy-terminal collagen crosslinks (CTXI) were measured in serum. The multiples of medians of PINP and CTXI were also used to calculate bone turnover rate and balance.ResultsNo significant changes were observed in PINP. CTXI increased (+ 11%) at 8 h in all groups, but then significantly decreased (− 22%) at 24 h in the protein group only. The protein group also had a significantly higher calculated rate of bone turnover at 8 h and 24 h compared to baseline, which was not observed in the other groups.ConclusionsThese results shed light on the potential importance of protein consumed shortly after intense swimming in promoting positive bone turnover responses up to 24 h following exercise in adolescent athletes.Clinical trial registrationClinicalTrials.gov PRS; NCT04114045. Registered 1 October 2019 - Retrospectively registered.

Effects of Post-exercise Protein Supplementation in Young Athletes

Effects of Post-exercise Protein Supplementation in Young Athletes

The impact of post-resistance exercise protein consumption on subsequent appetite and daily energy intake of sarcopenic older men: a pilot study.

Because of its satiating effect, it has been widely purported that a high-protein beverage may reduce subsequent appetite and food intake in healthy aged individuals, therefore annihilating any supplemental effect. The goal of the study was to examine the impact of a post-exercise protein supplement from dairy products in the hours following resistance exercise on subsequent energy intake, sensation of hunger, appetite and satiety in sarcopenic older men. A randomized double-blind crossover study with three experimental conditions was performed. Nine sarcopenic older (64 ± 3years) men participated in three experimental conditions: post-exercise protein supplementation made from (1) cow's milk (13g of proteins); (2) rice milk (isocaloric protein-free beverage) and (3) water (control). Subsequent energy intake was measured with a test buffet and a food record over the rest of the day. Assessment of appetite, satiety and hunger were obtained by visual analogue scales at various times before and after the buffet. Appetite, feeling of hunger and satiety and subsequent energy intake were not significantly different between the three experimental conditions. However, when participants were supplemented with cow's milk, total fat intake during the day of the intervention was significantly lower than with other supplements (p ≤ 0.05). Post-exercise consumption of protein supplements made from dairy products appear not to compromise daily nutritional behavior and does not confer the anticipated negative impact on nutritional intake in sarcopenic older men.

Cardiovascular benefits of combined interval training and post-exercise nutrition in type 2 diabetes

AimThe purpose of this study was to examine whether the combination of high-intensity interval training (HIIT) and post-exercise protein supplementation would improve cardiovascular outcomes in individuals with T2D. MethodsIn a double-blind controlled trial, fifty-three adults with T2D (free of CVD and not on exogenous insulin) were randomized to 12weeks of cardio and resistance-based HIIT (4-10×1min at 90% maximal heart rate) with post-exercise milk, milk-protein, or placebo supplementation, thrice weekly. Before and after, carotid and femoral artery intima media thickness (IMT) and femoral flow profiles were assessed using high-resolution ultrasound. Central and peripheral arterial stiffness were assessed by pulse wave velocity (PWV), and resting and maximal heart rate rates were measured. ResultsAfter 12weeks of HIIT femoral IMT (Pre: 0.84±0.21mm vs. Post: 0.81±0.16mm, p=0.03), carotid-femoral PWV (Pre: 10.1±3.2m/s vs. Post: 8.6±1.8m/s, p<0.01) and resting heart rate (Pre: 70.4±10.8bpm vs. Post: 67.8±8.6 bpm, p=0.01) were all significantly lower. There were no differences between nutrition groups (all significant main effects of time) for all outcomes. ConclusionHIIT reduces femoral IMT, arterial stiffness and resting heart rate in individuals with T2D. The addition of post-exercise milk or protein to HIIT did not have additive effects for improving cardiovascular outcomes in the present study. Taken together, HIIT alone may be an effective means to reduce the burden of cardiovascular complications in T2D.

The Effect of Resistance Training and Different Sources of Postexercise Protein Supplementation on Muscle Mass and Physical Capacity in Sarcopenic Elderly Men.

The loss of muscle mass (sarcopenia) with aging is related to a progressive loss of muscle strength and physical capacity. Resistance exercise and milk-based protein supplementation have been demonstrated as significant countermeasures for sarcopenia and the loss of muscle strength. However, using high doses of proteins can act as a meal replacement in the elderly. Therefore, we sought to determine whether a standard supplementation (12 g per serving) of protein and resistance training could be an efficient strategy to promote muscle strength and physical capacity in sarcopenic men. Twenty-six participants were randomized in 3 groups in a double-blind control study. All the groups performed exercise and consumed a protein-rich supplement 12 g of protein, 7 g of essential amino acids from milk (n = 8), soy (n = 8), or rice milk (nonprotein control, n = 10). Body composition was measured using dual-energy x-ray absorptiometry. Strength was measured by 1 repetition maximum with different exercises. Different physical capacity measurements were assessed (timed up and go test, chair stand, and walking speed). The results indicated a significant increase in fat-free mass in all groups and changes in muscle strength, with no differences between groups. This study indicates that resistance training is an effective way to increase muscle mass and strength, regardless of protein supplementation. Higher doses of protein-rich foods may have to be recommended to promote muscle mass gains when executing resistance exercise in elderly sarcopenic individuals.

Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial.

Protein supplementation in combination with resistance training may increase muscle mass and muscle strength in elderly subjects. The objective of this study was to assess the influence of post-exercise protein supplementation with collagen peptides v. placebo on muscle mass and muscle function following resistance training in elderly subjects with sarcopenia. A total of fifty-three male subjects (72·2 (sd 4·68) years) with sarcopenia (class I or II) completed this randomised double-blind placebo-controlled study. All the participants underwent a 12-week guided resistance training programme (three sessions per week) and were supplemented with either collagen peptides (treatment group (TG)) (15 g/d) or silica as placebo (placebo group (PG)). Fat-free mass (FFM), fat mass (FM) and bone mass (BM) were measured before and after the intervention using dual-energy X-ray absorptiometry. Isokinetic quadriceps strength (IQS) of the right leg was determined and sensory motor control (SMC) was investigated by a standardised one-leg stabilisation test. Following the training programme, all the subjects showed significantly higher (P<0·01) levels for FFM, BM, IQS and SMC with significantly lower (P<0·01) levels for FM. The effect was significantly more pronounced in subjects receiving collagen peptides: FFM (TG +4·2 (sd 2·31) kg/PG +2·9 (sd 1·84) kg; P<0·05); IQS (TG +16·5 (sd 12·9) Nm/PG +7·3 (sd 13·2) Nm; P<0·05); and FM (TG -5·4 (sd 3·17) kg/PG -3·5 (sd 2·16) kg; P<0·05). Our data demonstrate that compared with placebo, collagen peptide supplementation in combination with resistance training further improved body composition by increasing FFM, muscle strength and the loss in FM.

Muscle strength and hypertrophy occur independently of protein supplementation during short-term resistance training in untrained men.

Short-term resistance training has consistently demonstrated gains in muscular strength, but not hypertrophy. Post-resistance training protein ingestion is posited to augment the acute anabolic stimulus, thus potentially accelerating changes in muscle size and strength. The purpose of this investigation was to examine the effects of 4 weeks of resistance training with protein supplementation on strength and muscle morphology changes in untrained men. Participants (mean ± SD; N = 18; age, 22.0 ± 2.5 years; body mass index, 25.1 ± 5.4 kg · m(-2)) were randomly assigned to a resistance training + protein group (n = 9; whey (17 g) + colostrum (3 g) + leucine (2 g)) or a resistance training + placebo group (n = 9). One-repetition maximum (1RM) strength in the leg press (LP) and leg extension (LE) exercises, maximal isometric knee extensor strength (MVIC), and muscle morphology (thickness (MT), cross-sectional area (CSA), pennation angle) of the dominant rectus femoris (RF) and vastus lateralis (VL) was assessed before and after training. Participants performed LP and LE exercises (3 × 8-10; at 80% 1RM) 3 days/week for 4 weeks. Data were analyzed using 2-way ANOVA with repeated measures. Four weeks of resistance training resulted in significant increases in LP (p < 0.001), LE (p < 0.001), MVIC (p < 0.001), RF MT (p < 0.001), RF CSA (p < 0.001), VL MT (p < 0.001), and VL CSA (p < 0.001). No between-group differences were observed. Although nutrition can significantly affect training adaptations, these results suggest that short-term resistance training augments muscle strength and size in previously untrained men with no additive benefit from postexercise protein supplementation.

P.16.8 Does endurance training and protein supplementation improve fitness in patients with Facioscapulohumeral Muscle Dystrophy (FSHD)?

In healthy subjects, regular exercise is beneficial for mental and physical health, and post-exercise protein supplementation has been shown to enhance the physiological responses to training. FSHD is a muscular dystrophy characterized by slow progression and asymmetry of muscle weakness, often starting in facial, shoulder, humeral and calf muscles. Moderate, and even high-intensity exercise, has been shown to be well tolerated in these patients. In this double-blinded, placebo-controlled study, we tested the effect of training and protein supplementation in FSHD. Since the study is still ongoing, the blinding cannot be broken, and we therefore here present the preliminary data on exercise effects. The full results will be available before the WMS meeting. Twenty-three patients with FSHD, and a disease severity-score of 1–12 (mean 5.8), were tested before and after 12 weeks (36 sessions of 30 min) of ergometer cycle training at home at an intensity of 70% of maximal oxygen uptake, and compared with a group of FSHD patients (FSH-score 5.3), who did not train. Maximal oxygen uptake and maximal load increased by 6% (14.5 SD; p In conclusion; regular aerobic training improves fitness in patients with FSHD. The effect of protein supplementation will be communicated at the meeting.

Long‐term synthesis rates of skeletal muscle DNA and protein are higher during aerobic training in older humans than in sedentary young subjects but are not altered by protein supplementation

Consuming protein following exercise has been shown to stimulate protein synthesis acutely in skeletal muscle and has been recommended to prevent sarcopenia. It is not known, however, whether acute stimulation persists long term or includes muscle cell division. We asked here whether consuming protein following exercise during aerobic training increases long-term protein and DNA synthesis rates in skeletal muscle of adult humans. Sixteen previously untrained participants (50 ± 8 yr) consumed either a carbohydrate or carbohydrate and protein drink following each session during 6 wk of treadmill training. A younger untrained group provided a nonexercising comparison. Participants were administered heavy water (²H₂O; deuterium oxide) continuously for 6 wk to isotopically label newly synthesized skeletal muscle proteins and DNA. Muscle biopsies were performed after 6 wk of training. Contrary to acute studies, consuming protein after exercise did not increase skeletal muscle protein synthesis rates. In contrast, muscle protein synthesis, DNA, and phospholipid synthesis were significantly higher in the older exercise groups than the younger sedentary group. The higher DNA replication rate could not be attributed to mitochondrial DNA and may be due to satellite cell activation. We conclude that postexercise protein supplementation does not increase rates of mixed protein synthesis over 6 wk and that aerobic exercise may stimulate long-term cell division (DNA synthesis) in skeletal muscle of humans. Measurements of long-term synthesis rates provide important insights into aging and exercise adaptations.

Statins and Dietary and Serum Cholesterol Are Associated With Increased Lean Mass Following Resistance Training

Age-related muscle loss (sarcopenia) is a prevalent condition associated with disability and mortality. Exercise and optimal nutrition are interventions to prevent and treat sarcopenia, yet little is known, outside of protein, of the effect of common nutrition recommendations and medication use on exercise-related muscle gain. Forty-nine community-dwelling, 60- to 69-year-old men and women completed 2 weeks of nutrition education (American Dietetic Association recommendations) followed by 12 weeks of high intensity resistance exercise training (RET) with postexercise protein supplementation and 3x/wk dietary logs. We observed a dose-response relationship between dietary cholesterol (from food logs) and gains in lean mass that was not affected by variability in protein intake. Serum cholesterol and the serum cholesterol lowering agent statin were also independently associated with greater increases in lean mass. Dietary cholesterol was not associated with serum cholesterol or the significant reduction in blood pressure observed, but trends were observed for altered plasma C-reactive protein. These data suggest that dietary and serum cholesterol contribute to the skeletal muscles' response to RET in this generally healthy older population and that some statins may improve this response.

Protein Intake for Skeletal Muscle Hypertrophy with Resistance Training in Seniors

Variability in protein consumption may influence muscle mass changes induced by resistance exercise training (RET). We sought to administer a post-exercise protein supplement and determine if daily protein intake variability affected variability in muscle mass gains. Men (N=22) and women (N=30) ranging in age from 60 to 69 y participated in a 12-wk RET program. At each RET session, participants consumed a post-exercise drink (0.4 g/kg lean mass protein). RET resulted in significant increases in lean mass (1.1 +/- 1.5 kg), similar between sexes (P > 0.05). Variability in mean daily protein intake was not associated with change in lean mass (r < 0.10, P > 0.05). The group with the highest protein intake (1.35 g x kg(-1) x d(-1), n=8) had similar (P > 0.05) changes in lean mass as the group with the lowest daily protein intake (0.72 g x kg(-1) x d(-1), n=9). These data suggest that variability in total daily protein intake does not affect variability in lean mass gains with RET in the context of post-exercise protein supplementation.