New Supplement Timing Study

**middistane** · 11-09-2006, 01:43 PM

"Effects of Supplement Timing and Resistance Exercise on Skeletal Muscle Hypertrophy" Medicine and Science in Sports and Exercise Nov 2006

The purpose of this study was to determine if supplement timing could create the ideal anabolic conditions for muscle growth. The study consisted of recreational bodybuilders with 1RM's of around 127kg for bench, 153kg for deadlift, and 148kg for squat. They weighed around 82kg each were "recreational bodybuilders". Supplement contained (per 100g) 40g of protein, 43g of carbohydrate, and 7g of creatine monohydrate, and <0.5g of fat. The supplement was given in doses of 1g per kg bodyweight....so for instance and 80kg athlete will receive 32 g of protein, 34.4 carbohydrate, and 5.6 g of creatine monohydrate.

Study protocol
10 weeks of training
supplement given
-either immediately before and immedialy after workout
-immediately when they wake up and before they go to bed

Findings
Supplement given immediately before and immediately after the workout had most anabolic effect
Significant benefits in
-lean body mass
-decreased body fat%
-bench press and squat performance
-type IIa and IIx fiber cross sectional area (aka...increase in fast twitch muscle size

Supplementing in the morning and before bed still had increases, but not the the same extent as the immediately before and after workout group

**WidowMaker** · 11-09-2006, 02:43 PM

Originally Posted by middistane

"Effects of Supplement Timing and Resistance Exercise on Skeletal Muscle Hypertrophy" Medicine and Science in Sports and Exercise Nov 2006

The purpose of this study was to determine if supplement timing could create the ideal anabolic conditions for muscle growth. The study consisted of recreational bodybuilders with 1RM's of around 127kg for bench, 153kg for deadlift, and 148kg for squat. They weighed around 82kg each were "recreational bodybuilders". Supplement contained (per 100g) 40g of protein, 43g of carbohydrate, and 7g of creatine monohydrate, and <0.5g of fat. The supplement was given in doses of 1g per kg bodyweight....so for instance and 80kg athlete will receive 32 g of protein, 34.4 carbohydrate, and 5.6 g of creatine monohydrate.

Study protocol
10 weeks of training
supplement given
-either immediately before and immedialy after workout
-immediately when they wake up and before they go to bed

Findings
Supplement given immediately before and immediately after the workout had most anabolic effect
Significant benefits in
-lean body mass
-decreased body fat%
-bench press and squat performance
-type IIa and IIx fiber cross sectional area (aka...increase in fast twitch muscle size

Supplementing in the morning and before bed still had increases, but not the the same extent as the immediately before and after workout group

Hey Bro . . . got any references for this article?

**Giants11** · 11-10-2006, 09:27 AM

Hye Bro good find.

But not a revalation. Carbs/Protein pre and post workout is not a new discovery at all.

I suppose this just re-assures the fact. But this is not a breakthough by anymeans.

**middistane** · 11-10-2006, 12:14 PM

You guys are right...not really a breakthrough, but more reinforicing current thought. It just goes against the theory of taking protein, creatine, or CHO before you go to bed to increase your anabolic activity.

As for the reference this study is the current issue of (Nov 2006) Medicine and Science in Sports and Exercise, which is arguably one of the best peer reviewed exercise physiology journals

**sofus99** · 11-10-2006, 12:53 PM

This is old news. In addition, it doesn't prove that there is no benefit to taking protein before going to bed. They should have done a test with those 2 groups mentioned, and an additional with before+after workout AS WELL as before bed.

**Giants11** · 11-10-2006, 01:40 PM

Originally Posted by sofus99

This is old news. In addition, it doesn't prove that there is no benefit to taking protein before going to bed. They should have done a test with those 2 groups mentioned, and an additional with before+after workout AS WELL as before bed.

They were not studying protein consumption before bed.

Perhaps someone will in the future.