Optimal Timing of Protein Supplements

Many athletes take protein supplements with a view to optimising athletic performance and increasing muscle, strength & stamina; protein is a vital macronutrient with a diverse range of functions, as documented in an earlier blog post (4.3.13), including the building and repair of structural components of muscle tissue and optimum functioning of the immune system.  There are many thousands of studies investigating protein metabolism and requirements for athletes, but I’ve recently discovered a very interesting piece by van Loon and Gibala exploring the timing of protein ingestion, which may well be more important than the amount consumed.  The research suggests that a high-quality protein supplement, ingested just before or soon after training, may help promote positive anabolic (muscle building) & re-modelling of the muscle tissues; with whey protein, high in the amino acid leucine, shown to be more effective than other proteins in promoting muscle protein synthesis.  The article suggests that this may be of specific benefit to athletes undertaking rigorous and regular training sessions or those performing multiple training or competition sessions on the same or consecutive days.

Van Loon, L.J.C., Gibala, M.J. (2012) Dietary Protein to Support Muscle Hypertrophy featured in Sports Nutrition: More Than Just Calories – Triggers for Adaptation, Switzerland, Karger, edited by Maughan, R.J., Burke, L.M.

Beelen, M., Burke, L.M., Gibala, M.J., Loon, L.J.C. van., (2010) Nutritional Strategies to Promote Postexercise Recovery. International Journal of Sport Nutrition and Exercise Metabolism, Vol. 20, No. 6, pp. 515-532