22g High EAA (6g) Protein + 36g CHO Pre- / Intra-Workout Boost Fat Oxidation & PWO Resting(!) Energy Expenditure
|I don't doubt that you can do that, too!|
From long-term to short time effects
At first, it does questionably sound counter-intuitive that the ingestion of an EAA + carbohydrate mixture before / during would increase the resting energy expenditure and rate of fatty acid oxidation after your workout. On the other hand, if you think about the long-term effects of corresponding supplement regimen, you don't have to look far, to find evidence that they can promote both, muscle gain and fat loss (Bird. 2006).
Kyle J. Hackney, Andrew R. Kelleher, and Lori L. Ploutz-Snyder from the Syracuse University speculated that the highly beneficial changes in body composition Bird et al. observed in their study participants over the course of a 12-week strength training + EAA & CHO supplementation that after "[t]hese adaptations may be related to the acute energy expenditure and substrate utilization responses in the postexercise period." (Hackney. 2013)
|Figure 1: The changes in body composition (in kg) in response to 12 weeks of resistance training + placebo, CHO, EAA or CHO + EAA supplementation in 2006 study by Bird et al. "inspired" Hackney et al.|
Experimental design and results
To this ends, the researchers recruited 10 young (mean age: 23.4y) recreationally trained male participants. All of them had been participating in general resistance training exercise for a minimum of 3 days per week for at least 6 months.
|Figure 2: Changes in resting energy expenditure (kcal/day) and comparison of training volume in 58g CHO (black bars) and EAA + CHO (white bars) trials (Hackney. 2013).|
Whether the scientists "main finding" (Hackney. 2013), i.e. the 3.61% increase in resting energy expenditure (REE) will be similarly pronounced in advanced trainees is yet as questionable as the real-world effects of this artificial value. Despite the fact that Hackney et al. are right, when they say that our resting energy expenditure "represents the largest component of [our] total daily energy expenditure (60–85%) and has been implicated as a major contributor to overall body mass management " (Hackney. 2013), I am not sure how "major" an increase of only 66kcal per day actually is... I mean, if this pathetic increase in resting energy expenditure was the actual driving force we would need almost 100 days to shed a hilarious pound of body fat (note: the reason I use the flawed 3,500kcal = 1lbs of fat rule of thumb here is that the whole REE calculations would be pointless if you didn't put at least some faith into the "energy in vs. energy out" hypothesis of weight loss - right?)
- Bird, S. P., Tarpenning, K. M., & Marino, F. E. (2006). Independent and combined effects of liquid carbohydrate/essential amino acid ingestion on hormonal and muscular adaptations following resistance training in untrained men. European journal of applied physiology, 97(2), 225-238.
- Hackney, K. J., Kelleher, A. R., & Ploutz-Snyder, L. L. (2013). Amino Acid-Carbohydrate Intake Combined with Multiple Bouts of Resistance Exercise Increases Resting Energy Expenditure. ISRN Nutrition, 2013.