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Protein Timing Does Matter! Yet Only in Trained Men. More Than 2x Higher Relative Protein Retention W/ Immediate vs. 6h Post Whey Consumption in Bodybuilders vs. Rookies

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Drop the weights, grab the shake! Timing matters for advanced trainees. I guess you'll all have followed my suggestion to read Brad Schoenfeld's, Alan Aragon's and James Krieger's excellent review of the effects or protein timing on skeletal muscle hypertrophy, last year. In said paper, the two conclude that their review would "refute the commonly held belief that the timing of protein intake in and around a training session is critical to muscular adaptations" (Schoenfeld. 2013) Certainly a reasonable conclusion based on the evidence they present. With the recent publication of a study by Hiroyasu Mori from the Department of Nutrition Management at the Hyogo University , future reviews will yet probably have to distinguish according to the training status of the athletes. You can learn more about protein intake at the SuppVersity Are You Protein Wheysting? 5x More Than the FDA Allows! Protein requ. of athletes High EAA protein for fat ...
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Protein Timing Reloaded: A Reminder on the Importance of Repeated 20g Pulses for Optimal Protein Synthesis

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Protein timing & dosage matter for protein synthesis in the PWO window. "30g+ of quality (=leucine rich) protein per meal." I am not really sure how often I have been writing and saying this here, on facebook and on the Science Round Up at SuperHumanRadio in the past months, but I hope that it's been enough for you to remember this simple rule; a rule that will also help you to distribute your protein intake somewhat more evenly across the day and thus - as a recent study that was conducted by researchers from the School of Medical Sciences at the RMIT University , in Melbourne, the Australian Institute of Sport in Canberra, the Department of Kinesiology at the  McMaster University in Hamilton, Ontario and the NestlĂ© Research Center in Lausanne, Switzerland - maximize the protein induced increase in protein synthesis. Note: This paper is actually an almost identical clone to a previous paper by the same groups of researchers (Moore. 2012). Since I'v...
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Intermittent Thoughts On Intermittent Fasting - Exercise (2/3): Opening the "Anabolic Barn Door" With the Key of Exercise and Nutrition Science!

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Image 1: The "anabolic window" turns out to be more of a barn door, which is unlocked by the key of exercise and nutrition science ( Random House Books ) Looking back, the main take-aways from the last installment were the dependence of exercise performance on adequate and not so much constant energy supply , as discussed in the context of the Ramadan fasting soccer players, the increased AMPK response to fasted training on a hypercaloric diet, which would suggest that things like "fasted cardio" in the morning could well have it's place in an intermittent fasting regimen even when you are bulking (in order to ward off fat gains), and, last but not least, the differential AMPK- and p70S6K protein synthetic response of cyclists and powerlifters to unaccustomed training stimuli . Accordingly, a versatile training routine that is timed in a way that allows you to train fasted or semi-fasted training, i.e. having your first easily digestible high protein mea...
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