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The effect of protein timing on muscle strength and hypertrophy: a meta-analysis

Protein timing is a popular dietary strategy designed to optimize the adaptive response to exercise. The strategy involves consuming protein in and around a training session in an effort to facilitate muscular repair and remodeling, and thereby enhance post-exercise strength- and hypertrophy-related...

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Autores principales: Schoenfeld, Brad Jon, Aragon, Alan Albert, Krieger, James W
Formato: Online Artículo Texto
Lenguaje:English
Publicado: BioMed Central 2013
Materias:
Acceso en línea:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3879660/
https://www.ncbi.nlm.nih.gov/pubmed/24299050
http://dx.doi.org/10.1186/1550-2783-10-53
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author Schoenfeld, Brad Jon
Aragon, Alan Albert
Krieger, James W
author_facet Schoenfeld, Brad Jon
Aragon, Alan Albert
Krieger, James W
author_sort Schoenfeld, Brad Jon
collection PubMed
description Protein timing is a popular dietary strategy designed to optimize the adaptive response to exercise. The strategy involves consuming protein in and around a training session in an effort to facilitate muscular repair and remodeling, and thereby enhance post-exercise strength- and hypertrophy-related adaptations. Despite the apparent biological plausibility of the strategy, however, the effectiveness of protein timing in chronic training studies has been decidedly mixed. The purpose of this paper therefore was to conduct a multi-level meta-regression of randomized controlled trials to determine whether protein timing is a viable strategy for enhancing post-exercise muscular adaptations. The strength analysis comprised 478 subjects and 96 ESs, nested within 41 treatment or control groups and 20 studies. The hypertrophy analysis comprised 525 subjects and 132 ESs, nested with 47 treatment or control groups and 23 studies. A simple pooled analysis of protein timing without controlling for covariates showed a small to moderate effect on muscle hypertrophy with no significant effect found on muscle strength. In the full meta-regression model controlling for all covariates, however, no significant differences were found between treatment and control for strength or hypertrophy. The reduced model was not significantly different from the full model for either strength or hypertrophy. With respect to hypertrophy, total protein intake was the strongest predictor of ES magnitude. These results refute the commonly held belief that the timing of protein intake in and around a training session is critical to muscular adaptations and indicate that consuming adequate protein in combination with resistance exercise is the key factor for maximizing muscle protein accretion.
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spelling pubmed-38796602014-01-09 The effect of protein timing on muscle strength and hypertrophy: a meta-analysis Schoenfeld, Brad Jon Aragon, Alan Albert Krieger, James W J Int Soc Sports Nutr Review Protein timing is a popular dietary strategy designed to optimize the adaptive response to exercise. The strategy involves consuming protein in and around a training session in an effort to facilitate muscular repair and remodeling, and thereby enhance post-exercise strength- and hypertrophy-related adaptations. Despite the apparent biological plausibility of the strategy, however, the effectiveness of protein timing in chronic training studies has been decidedly mixed. The purpose of this paper therefore was to conduct a multi-level meta-regression of randomized controlled trials to determine whether protein timing is a viable strategy for enhancing post-exercise muscular adaptations. The strength analysis comprised 478 subjects and 96 ESs, nested within 41 treatment or control groups and 20 studies. The hypertrophy analysis comprised 525 subjects and 132 ESs, nested with 47 treatment or control groups and 23 studies. A simple pooled analysis of protein timing without controlling for covariates showed a small to moderate effect on muscle hypertrophy with no significant effect found on muscle strength. In the full meta-regression model controlling for all covariates, however, no significant differences were found between treatment and control for strength or hypertrophy. The reduced model was not significantly different from the full model for either strength or hypertrophy. With respect to hypertrophy, total protein intake was the strongest predictor of ES magnitude. These results refute the commonly held belief that the timing of protein intake in and around a training session is critical to muscular adaptations and indicate that consuming adequate protein in combination with resistance exercise is the key factor for maximizing muscle protein accretion. BioMed Central 2013-12-03 /pmc/articles/PMC3879660/ /pubmed/24299050 http://dx.doi.org/10.1186/1550-2783-10-53 Text en Copyright © 2013 Schoenfeld et al.; licensee BioMed Central Ltd. http://creativecommons.org/licenses/by/2.0 This is an Open Access article distributed under the terms of the Creative Commons Attribution License (http://creativecommons.org/licenses/by/2.0), which permits unrestricted use, distribution, and reproduction in any medium, provided the original work is properly cited. The Creative Commons Public Domain Dedication waiver (http://creativecommons.org/publicdomain/zero/1.0/) applies to the data made available in this article, unless otherwise stated.
spellingShingle Review
Schoenfeld, Brad Jon
Aragon, Alan Albert
Krieger, James W
The effect of protein timing on muscle strength and hypertrophy: a meta-analysis
title The effect of protein timing on muscle strength and hypertrophy: a meta-analysis
title_full The effect of protein timing on muscle strength and hypertrophy: a meta-analysis
title_fullStr The effect of protein timing on muscle strength and hypertrophy: a meta-analysis
title_full_unstemmed The effect of protein timing on muscle strength and hypertrophy: a meta-analysis
title_short The effect of protein timing on muscle strength and hypertrophy: a meta-analysis
title_sort effect of protein timing on muscle strength and hypertrophy: a meta-analysis
topic Review
url https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3879660/
https://www.ncbi.nlm.nih.gov/pubmed/24299050
http://dx.doi.org/10.1186/1550-2783-10-53
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