Protein & Carbohydrates

For one of my classes, I had to look up the effects of nutrition timing on muscle hypertrophy (increasing size) so I figured I could share the results of the study I reviewed. We all probably know that our nutrition pre- and post-workout is pretty important for performance, but can this also affect muscle hypertrophy?  

I looked into a study where they analyzed the effects of supplement-timing pre- and post-workout compared to supplementation in the hours not close to a workout. They performed a 10 week resistance exercise program and analyzed the changes in muscle fiber hypertrophy, strength, and body composition. The participants were split into 2 groups; one group had protein and glucose pre- and post-exercise while the other group had a protein and glucose supplement in the morning and late evening.  Both groups had the same exact dosage. They assessed 3 exercises (1 Rep Max), body composition testing through DEXA, and vastus lateralis biopsies.  The results demonstrated that Group 1(Pre/Post) demonstrated a greater increase in lean body mass and strength in 2 out of the 3 exercises.  Group 1 also had a greater increase in the cross sectional area of type 2 muscle fibers and contractile protein content.  Some of that may have been a little confusing to understand but the basics to take away from this is consuming foods consisting of carbohydrates and protein pre- and post-workout can have positive effects on your results in a resistance training program.    

Questions? Come and find me.

- SW