Effects of supplement timing and exercise on muscle :- US National Institutes of Health

PURPOSE:

A few studies report more noteworthy muscle hypertrophy amid safety exercise (RE) preparing from supplement timing (i.e., the key utilization of protein and carb before and/or after every workout). Then again, no studies have inspected whether this technique gives more noteworthy muscle hypertrophy or quality improvement contrasted and

supplementation at different times amid the day. The reason for this study was to inspect the impacts of supplement timing contrasted and supplementation in the hours not near to the workout on muscle-fiber hypertrophy, quality, and body piece amid a 10-wk RE program.

METHODS:

In a solitary visually impaired, randomized convention, safety prepared guys were matched for quality and set into one of two gatherings; the PRE-POST gathering expended a supplement (1 g x kg(-1) body weight) containing protein/creatine/glucose promptly prior and then afterward RE. The MOR-EVE gathering expended the same measurement of the same supplement in the morning and late nighttime. All evaluations were finished the week previously, then after the fact 10 wk of organized, directed RE preparing. Evaluations included quality (1RM, three activities), body creation (DEXA), and vastus lateralis muscle biopsies for determination of muscle fiber sort (I, IIa, IIx), cross-sectional region (CSA), contractile protein, creatine (Cr), and glycogen content.

RESULTS:

Prepost exhibited a more noteworthy (P < 0.05) increment in lean body mass and 1RM quality in two of three appraisals. The progressions in body organization were upheld by a more noteworthy (P < 0.05) increment in CSA of the sort II strands and contractile protein content. Prepost supplementation likewise brought about higher muscle Cr and glycogen values after the preparation program (P < 0.05).

CONCLUSION:

Supplement timing represents a simple but effective strategy that enhances the adaptations desired from RE-training.

PMID:

 

17095924

 

[PubMed - indexed for MEDLINE

Source : http://www.ncbi.nlm.nih.gov/pubmed/17095924