Jeg kan jo legge inn en liten kommentar, selv om vi ikke nødvendigvis kommer nærmere noe konkret svar av dette...
I en "review" (En "artikkel" som evaulerer ulike studier), som heter "Nutrition and muscle protein synthesis: a descriptive review" konkluderes det med at timing av proteintilskudd har noe å si for bedre tilpasning til trening.. (1).
Videre i denne studien kan man finne en fulltekst som omhandler protein timing.. Jeg legger ved den:
Timing of Protein Consumption"The timing of protein consumption is critical for increasing protein synthesis. Immediate post-exercise consumption of protein stimulates protein synthesis while waiting as little as 2 hours after the exercise blunts the response(8). Rasmussen et al (7) found elevated protein synthesis in those consuming 6 gm of essential amino acids post-exercise in comparison to a control group. Protein was consumed either 1 or 3 hours after the exercise. In contrast to Esmark et al (8) there was no difference in protein synthesis rates in the 1- or 3-hour post-exercise groups. Tipton et al (12) found a larger anabolic response when a carbohydrate and protein drink was consumed prior to exercise than if it were consumed immediately after exercise. In this experiment, 6gm of essential amino acids were consumed by both groups either before or after resistance training. They theorized that larger blood flow and amino acid delivery to the muscle during exercise was the reason for the observed increased protein synthesis."
Jeg vil bare påpeke at i studie nummer 8, som viser lovende resultat for protein timing er studien gjort på eldre. Det er mulig at den ikke gjelder yngre personer som trener styrke...
I studie nummer 7 ble det ikke påvist forskjell mellom proteininntak 1 time eller 3 timer etter trening. Men det er mulig at man allerede 1 time etter trening har mistet fordelen ved økt muskelproteinsyntese i musklene!
Studie nummer 12 viser også lovende resultater, men forskerne har foretatt målinger like etter proteininntak, og kanskje kan dette jevne seg ut over tid??
Studier som måler umiddelbare effekter av proteininntak har stort sett ganske like resultat. Derimot er det litt variasjon i studiene som går over lengre tid. Selv tør jeg ikke å ta noe bastant standpunkt her, men så lenge det ihvertfall ikke skader å ta proteintilskuddet like før/etter trening, så kommer jeg til å fortsette med det!
Jeg har lagt ved studiene det refereres til her:
J Can Chiropr Assoc. 2009 Aug;53(3):186-93.
(1) Nutrition and muscle protein synthesis: a descriptive review.Weinert DJ.
Dean of Academic Programs, Palmer College of Chiropractic, 1000 Brady Street, Davenport, Iowa 52803. office), (563) 884-5624 (fax).
CONCLUSION: An adaptation to exercise (protein synthesis) can be enhanced by controlling the type of protein, the amount of protein consumed and the timing of protein consumption.J Appl Physiol. 2000 Feb;88(2):386-92.
(7) An oral essential amino acid-carbohydrate supplement enhances muscle protein anabolism after resistance exercise.Rasmussen BB, Tipton KD, Miller SL, Wolf SE, Wolfe RR.
Department of Surgery, University of Texas Medical Branch and Metabolism Unit, Shriners Burns Institute, Galveston, Texas 77550, USA.
The response to the amino acid-carbohydrate drink produced similar anabolic responses at 1 and 3 hJ Physiol. 2001 Aug 15;535(Pt 1):301-11.
(8) Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans.Esmarck B, Andersen JL, Olsen S, Richter EA, Mizuno M, Kjaer M.
Sports Medicine Research Unit, Bispebjerg Hospital, Denmark.
bep01@bbh.hosp.dkWe conclude that early intake of an oral protein supplement after resistance training is important for the development of hypertrophy in skeletal muscle of elderly men in response to resistance training.
Am J Physiol Endocrinol Metab. 2001 Aug;281(2):E197-206.
(12) Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise.Tipton KD, Rasmussen BB, Miller SL, Wolf SE, Owens-Stovall SK, Petrini BE, Wolfe RR.
These results indicate that the response of net muscle protein synthesis to consumption of an EAC solution immediately before resistance exercise is greater than that when the solution is consumed after exercise, primarily because of an increase in muscle protein synthesis as a result of increased delivery of amino acids to the leg.