Increasing Post-Workout Protein Turnover

One does not need to be an athlete to see the beneficial effects that increased protein can provide to a nutrition plan. It is recommended that adult women consume 0.75g and adult men consume 0.84g per kilogram of bodyweight. So, for example - a 75kg adult male would need a measly 63g of protein per day. 

As an individual who engages in both resistance training and martial arts, I find that the government regulations leave me with drastically increased DOMS (delayed onset muscle soreness) and impact my ability to recovery from exercise. As such, I subscribe to the recommendations of Dr 'Protein' Peter Lemon, of the University of Western Ontario who has advised that "the RDA for those engaged in strength training should be about 1.7 - 1.8g of protein per kilogram of body mass per day."

That being said, what is the best way to consume this quantity. Is there any appreciable difference between living the bodybuilding lifestyle of 6 smaller, protein-based meals spread throughout the day or a single bolus dose of steak eaten at dinner?

Researchers from Switzerland and Canada attempted to test just that question and to investigate the effects of the intervals at which protein is ingested.

The Study

They performed experiments with 24 young men, all of whom performed strength training 4 - 6 times a week (finally, a study relevant to the non-couch potato). The individuals performed leg extension exercises in the laboratory prior to breakfast. Warm-ups were performed with 5 sets at 60-70% of their 1RM, followed by 4 sets of 10 reps at 80% 1RM.

In the 12 hours following this session, the individuals were administered a TOTAL of 80g whey isolate. The three groups were separated as such:

• BOLUS group: 2 servings of 40g whey (1 portion per 6 hours)
• INT group: 4 servings of 20g whey (1 portion per 3 hours)
• PULSE group: 8 servings of 10g whey (1 portion per 1.5 hours)

Interestingly, protein synthesis was highest in those who spread their intake out during the day. While the difference in net muscle increase between the three groups was subtle, a trend was apparent where net protein balance was highest in the INT group. While protein synthesis was higher in the PULSE group, protein breakdown was also higher in the same individuals.

Notably, the differences were not statistically significant. However, the study was also 'under powered'. The researchers claimed that with a larger number of subjects, the sought after significance values may have emerged.

Implications

Given that whole-body protein balance appeared to be greatest with moderate 20g feedings every 3 hours, this has implications for individuals attempting to enhance their anabolism and lean mass accrual through the use of strength training.

Indeed, the bodybuilder paradigm of separating the day into 6 meals may be the ideal way to provide yourself with the slight increase in anabolism that is required to push an aspiring athlete into the next stage of their training.

Reference:

Moore, D.R., Areta, J., Coffey, V.G., et al. (2012). Daytime pattern of post-exercise protein intake affects whole-body protein turnover in resistance-trained males. Nutr Metabolism (London), 16(9), 91.