Timing Whey Protein, Carbs & Creatine: The Extended Study

For several years now, I have posted the results of a growing number
of studies which have shown that consumption of quickly absorbed
protein and highly glycemic carbohydrates near the time of heavy
resistance training will substantially increase muscle protein
synthesis. However, some folks have pissed and moaned that adequate
daily protein intake, whenever you want to consume it, will do the
same damn thing, and that studies of acute responses prove nothing.

Fine. Now we have at least one well-designed long-term (10 week)
study[1] which establishes exactly what I've been saying all along.

Subjects: 23 males, all "recreational" bodybuilders. All had trained
consistently (3-5 days/week) for at least six months. And just to be
sure the subjects were well trained, they participated in 8-12 weeks
of structured training before beginning the supplementation trial.
The subjects were matched for maximal bench press, squat, and
deadlift, then randomly assigned to two groups.

Supplement: A mix of 40g of whey, 43g of glucose, and 7g of creatine
monohydrate was used. Each subject got two doses per day of the mix,
in the amount of 1g/kg of body weight. One group (MORN-EVE) consumed
it in the morning and evening of each training day, at least five
hours away from training; the other group (PRE-POST) consumed it
immediately before and after training.

Diet: All subjects kept diet records. The total dietary consumption
of the two groups was pretty consistent (no significant differences)
as to total calories, carbohydrates, and protein, except that it's
worthwhile to note that the MORN-EVE group consumed about 10% *more*
total protein than the PRE-POST group.

Exercise Protocol: 4 times/week for 10 weeks. High intensity training
consisting primarily of compound lifts (bench press, squat, and
deadlift) with a lot of assistance/isolation exercises, mostly using
free weights.[2]

RESULTS

Body Composition: The PRE-POST group gained 2.3-3.0kg of lean body
mass and lost a few ounces of fat mass, whereas the MORN-EVE group
gained only 1.0-1.5kg of lean body mass, as well as gaining of a few
ounces of fat mass. Overall, the MORN-EVE group had an insignificant
reduction in body fat percentage, while the PRE-POST group had a
reduction in body fat of more than 1%.

Strength: The PRE-POST group gained about 12kg in 1RM bench press,
20kg in 1RM squat, and 18kg in deadlift. The MORN-EVE group gained
only about 8kg in 1RM bench press, 16kg in 1RM squat, and 15kg in
deadlift.

Muscle Composition: The PRE-POST group had increases in
cross-sectional area of type IIa and IIx (fast twitch) fibers of 25.0%
and 25.3%, respectively, as well as a 49.5% increase in contractile
proteins. The MORN-EVE group had increases in cross-sectional area of
type IIa and IIx fibers of only 17.0% and 17.7%, respectively, and a
26.3% increase in contractile proteins.

I think those are reasonably substantial numbers in support of timing
the intake of whey protein, highly glycemic carbohydrates, and
creatine.

[1] Cribb PJ, Hayes A. Effects of supplement timing and resistance
exercise on skeletal muscle hypertrophy. Med Sci Sports Exerc. 2006
Nov;38(11):1918-25.

[2] Cribb PJ, Williams AD, Carey MF, Hayes A. The effect of whey
isolate and resistance training on strength, body composition, and
plasma glutamine. Int J Sport Nutr Exerc Metab. 2006 Oct;16:494-508

JMW wrote:
> For several years now, I have posted the results of a growing number
> of studies which have shown that consumption of quickly absorbed
> protein and highly glycemic carbohydrates near the time of heavy
> resistance training will substantially increase muscle protein
> synthesis. However, some folks have pissed and moaned that adequate
> daily protein intake, whenever you want to consume it, will do the
> same damn thing, and that studies of acute responses prove nothing.
>
> Fine. Now we have at least one well-designed long-term (10 week)
> study[1] which establishes exactly what I've been saying all along.
>
> Subjects: 23 males, all "recreational" bodybuilders. All had trained
> consistently (3-5 days/week) for at least six months. And just to be
> sure the subjects were well trained, they participated in 8-12 weeks
> of structured training before beginning the supplementation trial.
> The subjects were matched for maximal bench press, squat, and
> deadlift, then randomly assigned to two groups.
>
> Supplement: A mix of 40g of whey, 43g of glucose, and 7g of creatine
> monohydrate was used. Each subject got two doses per day of the mix,
> in the amount of 1g/kg of body weight. One group (MORN-EVE) consumed
> it in the morning and evening of each training day, at least five
> hours away from training; the other group (PRE-POST) consumed it
> immediately before and after training.
>
> Diet: All subjects kept diet records. The total dietary consumption
> of the two groups was pretty consistent (no significant differences)
> as to total calories, carbohydrates, and protein, except that it's
> worthwhile to note that the MORN-EVE group consumed about 10% *more*
> total protein than the PRE-POST group.
>
> Exercise Protocol: 4 times/week for 10 weeks. High intensity training
> consisting primarily of compound lifts (bench press, squat, and
> deadlift) with a lot of assistance/isolation exercises, mostly using
> free weights.[2]
>
> RESULTS
>
> Body Composition: The PRE-POST group gained 2.3-3.0kg of lean body
> mass and lost a few ounces of fat mass, whereas the MORN-EVE group
> gained only 1.0-1.5kg of lean body mass, as well as gaining of a few
> ounces of fat mass. Overall, the MORN-EVE group had an insignificant
> reduction in body fat percentage, while the PRE-POST group had a
> reduction in body fat of more than 1%.
>
> Strength: The PRE-POST group gained about 12kg in 1RM bench press,
> 20kg in 1RM squat, and 18kg in deadlift. The MORN-EVE group gained
> only about 8kg in 1RM bench press, 16kg in 1RM squat, and 15kg in
> deadlift.
>
> Muscle Composition: The PRE-POST group had increases in
> cross-sectional area of type IIa and IIx (fast twitch) fibers of 25.0%
> and 25.3%, respectively, as well as a 49.5% increase in contractile
> proteins. The MORN-EVE group had increases in cross-sectional area of
> type IIa and IIx fibers of only 17.0% and 17.7%, respectively, and a
> 26.3% increase in contractile proteins.
>
> I think those are reasonably substantial numbers in support of timing
> the intake of whey protein, highly glycemic carbohydrates, and
> creatine.
>
> [1] Cribb PJ, Hayes A. Effects of supplement timing and resistance
> exercise on skeletal muscle hypertrophy. Med Sci Sports Exerc. 2006
> Nov;38(11):1918-25.
>
> [2] Cribb PJ, Williams AD, Carey MF, Hayes A. The effect of whey
> isolate and resistance training on strength, body composition, and
> plasma glutamine. Int J Sport Nutr Exerc Metab. 2006 Oct;16:494-508

Nice. Article title please?