It looks like my persistence is paying off.
I’m the guy who was debating protein needs of athletes to my professor. Well, she did dismiss Berardi’s article, so I showed her the study from the Think Tank showing leucine improves protein synthesis rates.
Well she actually began the next class with that study written on the projection screen and showed how the results don’t prove that more muscle is actually made.
Good point, I figure. So I hand in a brand spanking new study showing protein supplementation before and after exercise builds more muscle over time than carb supplementation:
"The effect of resistance training combined with timed ingestion of protein on muscle fiber size and muscle strength.
Andersen LL, Tufekovic G, Zebis MK, Crameri RM, Verlaan G, Kjaer M, Suetta C, Magnusson P, Aagaard P.
Sports Medicine Research, Unit/Team Denmark Test Center, Bispebjerg Hospital, DK-2400 Copenhagen, Denmark. LL_andersen@hotmail.com
Acute muscle protein metabolism is modulated not only by resistance exercise but also by amino acids. However, less is known about the long-term hypertrophic effect of protein supplementation in combination with resistance training. The present study was designed to compare the effect of 14 weeks of resistance training combined with timed ingestion of isoenergetic protein vs carbohydrate supplementation on muscle fiber hypertrophy and mechanical muscle performance. Supplementation was administered before and immediately after each training bout and, in addition, in the morning on nontraining days. Muscle biopsy specimens were obtained from the vastus lateralis muscle and analyzed for muscle fiber cross-sectional area. Squat jump and countermovement jump were performed on a force platform to determine vertical jump height. Peak torque during slow (30 degrees s-1) and fast (240 degrees s-1) concentric and eccentric contractions of the knee extensor muscle was measured in an isokinetic dynamometer. After 14 weeks of resistance training, the protein group showed hypertrophy of type I (18% +/- 5%; P < .01) and type II (26% +/- 5%; P < .01) muscle fibers, whereas no change above baseline occurred in the carbohydrate group. Squat jump height increased only in the protein group, whereas countermovement jump height and peak torque during slow isokinetic muscle contraction increased similarly in both groups. In conclusion, a minor advantage of protein supplementation over carbohydrate supplementation during resistance training on mechanical muscle function was found. However, the present results may have relevance for individuals who are particularly interested in gaining muscle size.
Publication Types:
Clinical Trial
Randomized Controlled Trial"
Her reaction when I followed up about it: “This looks promising!”
Sweeeeeeet.