Peri workout nutrients fed state

[GeneGnome]

New well designed study came out a couple months ago; peri workout CHO and/or PRO consumption & measure skeletal muscle protein synthesis in the fed state (something that hasn't been done before). This is more relevant to most of us than previous research.

Here is the abstract:

1: Am J Physiol Endocrinol Metab. 2008 Apr 22. [Epub ahead of print]Click here to read Links
Protein co-ingestion stimulates muscle protein synthesis during resistance type exercise.
Beelen M, Koopman R, Gijsen AP, Vandereyt H, Kies AK, Kuipers H, Saris WH, van Loon LJ.

Movement Sciences, Nutrition and Toxicology Research Institute Maastricht (NUTRIM Maastricht University, Maastricht, Netherlands; , Netherlands.

In contrast to the impact of nutritional intervention on post-exercise muscle protein synthesis, little is known about the potential to modulate protein synthesis during exercise. This study investigates the impact of protein co-ingestion with carbohydrate on muscle protein synthesis during resistance type exercise. Ten healthy males were studied in the evening after consuming a standardized diet throughout the day. Subjects participated in 2 experiments, in which they ingested either carbohydrate or carbohydrate with protein during a 2h resistance exercise session. Subjects received a bolus of test drink prior to and every 15 min during exercise, providing 0.15 g.kg(-1).h(-1) carbohydrate with (CHO+PRO) or without (CHO) 0.15 g.kg(-1).h(-1) protein hydrolysate. Continuous intravenous infusions with L-[ring-(13)C6]phenylalanine and L-[ring-(2)H2] tyrosine were applied, and blood and muscle biopsies were collected to assess whole-body and muscle protein synthesis rates during exercise. Protein co-ingestion lowered whole-body protein breakdown rates by 8.4+/-3.6% (P=0.066), compared to the ingestion of carbohydrate only, and augmented protein oxidation and synthesis rates by 77+/-17 and 33+/-3%, respectively (P<0.01). As a consequence, whole-body net protein balance was negative in CHO, whereas a positive net balance was achieved following the CHO+PRO treatment (-4.4+/-0.3 vs 16.3+/-0.4 micromol phe.kg(-1).h(-1), respectively; P<0.01). In accordance, mixed muscle protein fractional synthetic rate (FSR) was 49+/-22% higher following protein co-ingestion (0.088+/-0.012 and 0.060+/-0.004 %.h(-1) in CHO+PRO vs CHO treatment, respectively; P<0.05). We conclude that, even in a fed state, protein co-ingestion stimulates whole-body and muscle protein synthesis rates during resistance type exercise. Key words: muscle, protein synthesis, exercise, nutrition.

PMID: 18430966 [PubMed - as supplied by publisher]

Of note:

Protein co-ingestion lowered
whole-body protein breakdown rates by 8.4?3.6% (P=0.066), compared to the
ingestion of carbohydrate only, and augmented protein oxidation and synthesis rates
by 77?17 and 33?3%, respectively (P<0.01). As a consequence, whole-body net
protein balance was negative in CHO, whereas a positive net balance was achieved
following the CHO+PRO treatment (-4.4?0.3 vs 16.3?0.4 μmol phe?kg-1?h-1,
respectively; P<0.01). In accordance, mixed muscle protein fractional synthetic rate
(FSR) was 49?22% higher following protein co-ingestion (0.088?0.012 and
0.060?0.004 %?h-1 in CHO+PRO vs CHO treatment, respectively; P<0.05). We
conclude that, even in a fed state, protein co-ingestion stimulates whole-body and
muscle protein synthesis rates during resistance type exercise.

In both experiments, subjects ingested
78?3 g protein via the standardized diet, with an additional 21?1 g supplemented in
the CHO+PRO treatment

Subjects received a beverage volume of 1.5 ml?kg-1 every 15 min during exercise, to
ensure a given dose of 0.15 g?kg-1?h-1 carbohydrate (50% glucose and 50%
maltodextrin), with or without 0.15 g?kg-1?h-1 protein hydrolysate. The first bolus was
provided in a volume of 4.5 ml?kg-1 to stimulate gastric emptying. This
supplementation regimen has been shown to allow a continuous supply of glucose and
amino acids from the gut and, as such, minimizes perturbations in plasma glucose,
amino acid, and circulating insulin concentrations during exercise (18, 37).

^Note the small doses, training was 2 hours long.

In contrast to previous studies investigating subjects in the overnight fasted state,
subjects in the present study were investigated in a postprandial state. The latter might
explain why the fractional muscle protein synthesis rates during exercise are quite
similar to protein synthesis rates observed previously during post-exercise recovery
(12, 20, 34).

This study was performed 3 hours after a meal.

The caveats:

Protein co-ingestion during exercise substantially augmented muscle protein synthesis
rates (Figure 3B). Consequently, our findings suggest that protein co-ingestion during
exercise could represent an effective dietary strategy to further augment muscle
protein accretion by creating a larger timeframe for muscle protein synthesis to be
elevated. However, as the progress in metabolomics and proteomics do not yet allow
us to assess fractional synthetic rates of individual proteins in vivo in human skeletal
muscle, we cannot specify which proteins are being synthesized to a greater extent.
Furthermore, it remains to be determined whether the observed impact of protein coingestion
on mixed muscle protein synthesis during exercise is restricted to
intermittent, resistance-type exercise activities. It is attractive to assume that AMP
kinase is not continually activated throughout intermittent type exercise activities
when the exercise is performed in the fed state. The latter could prevent its proposed
inhibitory effect on muscle protein synthesis (1, 14, 21) and allow protein synthesis
rates to be increased during the resting periods between sets. It would be of interest to
address the potential of protein co-ingestion to stimulate muscle protein synthesis
during more continuous, endurance-type exercise activities.

Originally Posted by Authors' Interpretation

In conclusion, even in a fed state, protein co-ingestion prior to and during resistance
type exercise improves whole-body protein balance and stimulates muscle protein
synthesis during exercise. Protein co-ingestion prior to and/or during resistance type
exercise might be advocated to further improve skeletal muscle reconditioning during
resistance-type exercise training.

Unfortunately there was no group that consumed no nutrients to compare.

I have remained skeptical that peri workout nutrition would be of further benefit than working out in a fed state (or fasted with post nutrients) but this changes my perspective a bit. We still need to know if molecular changes and protein synthesis is altered post exercise because of this.

This also suggests that Tipton's preworkout protein consumption (subjects were fasted overnight) that seemingly enhanced post exercise protein synthesis could be because of protein synthesis occurring during exercise.

[Travis]

Very cool info. I am correct in saying that the subjects consumed approx 13.5 grams of both pro and cho every fifteen minutes for 2 hours. That seems like a lot....did I read that wrong? Brain is slow today...

[GeneGnome]

Originally Posted by Travis

Very cool info. I am correct in saying that the subjects consumed approx 13.5 grams of both pro and cho every fifteen minutes for 2 hours. That seems like a lot....did I read that wrong? Brain is slow today...

.15g per kg per hour. Some of the characters didn't copy/paste well

So a 90kg man that would be 13.5g total each hour.

Some did only 13.5g (or whatever their weight) CHO, others 13.5g CHO and 13.5g PRO.

[EasyEJL]

and this was in 2 hour exercise sessions, so only relevant if your workouts are that long.

[Travis]

Originally Posted by EasyEJL

and this was in 2 hour exercise sessions, so only relevant if your workouts are that long.

When were the synthesis readings taken? Only at the conclusion of the resistance training? I thought they were taken a few different times...

[GeneGnome]

Originally Posted by EasyEJL

and this was in 2 hour exercise sessions, so only relevant if your workouts are that long.

How so?

. Plasma samples
were collected every 15 min and muscle biopsies were taken before and immediately
after the cessation of exercise. Tests were designed to simultaneously assess whole-
body amino acid kinetics and fractional synthetic rate (FSR) of mixed muscle protein
by the incorporation of L-[ring-13C6]phenylalanine in the mixed protein pool of muscle tissue samples collected from the vastus lateralis muscle.

[EasyEJL]

Originally Posted by GeneGnome

How so?

because the control group which they compared to was also doing 2 hour workouts. Also, the last time the control group had been fed was 3 hours previous. How many of us here ever go 3 hours without eating?

beyond that,

In both experiments, subjects ingested
78?3 g protein via the standardized diet, with an additional 21?1 g supplemented in
the CHO+PRO treatment

is that supposed to be 78.3 g for the standard group and then a total of 99.4 for the CHO + PRO group? if it is well then there is no surprise to me that the first group shows a worse nitrogen profile than the CHO + PRO group as thats not enough to reasonably maintain muscle on for a male.

Going the last step, 10 total people in this, which means 5 in each group i'm guessing. Not enough to be a reasonable statistical group. This is all the more relevant because from the way it reads they were given a sample diet they were supposed to eat the rest of the day, but could have strayed.... in such a small group, that could skew the numbers significantly as well

[EasyEJL]

I would like to see Figure 3b, I dont have access to the full text anywhere

[GeneGnome]

Originally Posted by EasyEJL

because the control group which they compared to was also doing 2 hour workouts. Also, the last time the control group had been fed was 3 hours previous. How many of us here ever go 3 hours without eating?

I guess i'm not as "hardcore" as most here but it has been a long while since any of my meals were within even 5 hours of one another. But I function better on an IF regimens, though currently it is more unintentional than anything (i.e. schedule).

There is still digestion/absorption taking place, and more importantly, plasma amino acid availability is present (in constrast to previous fasted studies).

Originally Posted by EasyEJL

beyond that,

is that supposed to be 78.3 g for the standard group and then a total of 99.4 for the CHO + PRO group? if it is well then there is no surprise to me that the first group shows a worse nitrogen profile than the CHO + PRO group as thats not enough to reasonably maintain muscle on for a male.

Yes it would have been nice if they standardized energy intake but the important data is the group with both. We know from this that without protein (only carbs), net balance is negative.

The point of the study was to show that protein synthesis can occur during exercise.

Originally Posted by EasyEJL

Going the last step, 10 total people in this, which means 5 in each group i'm guessing. Not enough to be a reasonable statistical group. This is all the more relevant because from the way it reads they were given a sample diet they were supposed to eat the rest of the day, but could have strayed.... in such a small group, that could skew the numbers significantly as well

Subjects were provided with measured amounts of all food products and ingested all
meals/snacks at pre-determined time intervals.

Obviously, research must be replicated to build a theory. You make good points; in a perfect world they would have unlimited funding.

Originally Posted by EasyEJL

I would like to see Figure 3b, I dont have access to the full text anywhere

PM me email address.