Build Muscle Faster
Monday, May 29, 2006
Danish researchers recently compared the anabolic and ergogenic effects of ingesting protein versus carbohydrate supplements before and after weight training.
They recruited young healthy men to participate in a 14-week, double-blind study. Elite athletes, those who engaged in resistance training in the past 6 months, vegetarians, and those who regularly used nutritional supplements (e.g., creatine, protein drinks, ribose) in the past 3 months were excluded. Twenty-two subjects, most of whom were physically active on a recreational basis, entered the study.
Training was performed 3 times a week for the 14 weeks. The weight-training program consisted of 3 to 4 sets of various leg exercises: inclined leg press, knee extension, and hamstring curls. Training was conducted in a periodised fashion, with maximum repetitions ranging between 4 and 15. Training loads were progressively increased throughout the study.
On training days, the subjects received two sachets of either carbohydrate or protein supplements dissolved in 500 milliliters of water - one to be drunk immediately before training and another immediately after the last set of the training session.
Each sachet of protein powder contained 25 grams of protein (mainly whey protein, along with some egg white protein and L-glutamine). Each sachet of carbohydrate powder contained 25 grams of maltodextrin which supplied the same amount of calories as the protein supplement. Both supplements were stored in identical sachets and heavily flavoured with vanilla to mask the identity of the respective supplements.
At the start of the study, no statistical difference between the groups was observed with regard to muscle fibre cross sectional area, vertical jump height, and isokinetic peak torque.
After 14 weeks of resistance training, only the protein group showed muscle fibre hypertrophy of the trained leg muscles. Type I and type II muscle fibre cross sectional area of the vastus lateralis increased by 18% and 26%, respectively, in the protein group, whereas no significant change occurred in the carbohydrate group.
The protein group gained 9% in squat jump height, whereas no significant change occurred in the carbohydrate group. The protein and carbohydrate groups increased in standing jump height by 10% and 7%, respectively.
Isometric and isokinetic eccentric and concentric peak torque at the slow velocities increased 11% to 20%, with no significant difference between the two groups. Peak torque during fast eccentric and fast concentric contractions remained unchanged in both groups.
Source: Andersen LL, Tufekovic G, Zebis MK, Crameri RM, Verlaan G, Kjaer M, Suetta C, Magnusson P, Aagaard P. (2005). The effect of resistance training combined with timed ingestion of protein on muscle fiber size and muscle strength. Metabolism, 54, 151-156
PS: Although well-meaning (but outdated) nutritionists have been recommending carbohydrate-only drinks after exercise, this study shows that protein is a much better option. It’s best to get your protein and carbohydrate immediately after your workout, rather than waiting until you get home
They recruited young healthy men to participate in a 14-week, double-blind study. Elite athletes, those who engaged in resistance training in the past 6 months, vegetarians, and those who regularly used nutritional supplements (e.g., creatine, protein drinks, ribose) in the past 3 months were excluded. Twenty-two subjects, most of whom were physically active on a recreational basis, entered the study.
Training was performed 3 times a week for the 14 weeks. The weight-training program consisted of 3 to 4 sets of various leg exercises: inclined leg press, knee extension, and hamstring curls. Training was conducted in a periodised fashion, with maximum repetitions ranging between 4 and 15. Training loads were progressively increased throughout the study.
On training days, the subjects received two sachets of either carbohydrate or protein supplements dissolved in 500 milliliters of water - one to be drunk immediately before training and another immediately after the last set of the training session.
Each sachet of protein powder contained 25 grams of protein (mainly whey protein, along with some egg white protein and L-glutamine). Each sachet of carbohydrate powder contained 25 grams of maltodextrin which supplied the same amount of calories as the protein supplement. Both supplements were stored in identical sachets and heavily flavoured with vanilla to mask the identity of the respective supplements.
At the start of the study, no statistical difference between the groups was observed with regard to muscle fibre cross sectional area, vertical jump height, and isokinetic peak torque.
After 14 weeks of resistance training, only the protein group showed muscle fibre hypertrophy of the trained leg muscles. Type I and type II muscle fibre cross sectional area of the vastus lateralis increased by 18% and 26%, respectively, in the protein group, whereas no significant change occurred in the carbohydrate group.
The protein group gained 9% in squat jump height, whereas no significant change occurred in the carbohydrate group. The protein and carbohydrate groups increased in standing jump height by 10% and 7%, respectively.
Isometric and isokinetic eccentric and concentric peak torque at the slow velocities increased 11% to 20%, with no significant difference between the two groups. Peak torque during fast eccentric and fast concentric contractions remained unchanged in both groups.
Source: Andersen LL, Tufekovic G, Zebis MK, Crameri RM, Verlaan G, Kjaer M, Suetta C, Magnusson P, Aagaard P. (2005). The effect of resistance training combined with timed ingestion of protein on muscle fiber size and muscle strength. Metabolism, 54, 151-156
PS: Although well-meaning (but outdated) nutritionists have been recommending carbohydrate-only drinks after exercise, this study shows that protein is a much better option. It’s best to get your protein and carbohydrate immediately after your workout, rather than waiting until you get home
