Prof. Luc J.C. van Loon, Ph.D
The “anabolic window” has been well understood in recovery after resistance training for some time now. We’ve also understood that protein intake within that window increases the protein synthetic response to training. What is less understood is the effects of protein intake after endurance exercise and how it affects post-workout protein synthetic response. This study aimed to determine the effect of graded doses of dietary protein co-ingested with carbohydrate on whole-body protein metabolism, and skeletal muscle myofibrillar (MyoPS) and mitochondrial (MitoPS) protein synthesis rates during recovery from endurance exercise.
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Show Notes:
[3:23] How is protein synthesis measured in muscles?
- Stabilized double-labeled amino acids.
[5:40] what inspired this research, and why was it in the field of endurance exercise?
- Remodeling the musculature for any adaptation requires protein.
- High MPS indicates remodeling and not necessarily muscle accretion.
[12:02] Study methodologies.
- Young men subjects undertaking endurance exercise.
- 3 groups receiving 15g, 30g, and 45g of protein.
- The EAA availability is more important during exercise than the 3 g leucine threshold because exercise itself stimulates MPS.
- 45 grams of protein seemed to have no increased MPS above 30 grams of protein.
[17:15] Protein is used for more than just MPS.
- The body can adapt to a high amount of protein intake.
[22:30] Time restricted eating could possibly lead to a lot of protein oxidation.
[23:50] carb consumption made no difference in post-exercise MPS.
[25:10] The anabolic window I addressed.
- Breakfast the day after training in the evening was more effective, even when 60 grams of protein was consumed prior to sleep.
- Athletes seem to digest protein more efficiently during sleep.
[37:00] How does eating right before bed affect brain autophagy?
[49:35] Conclusions.
- 70% of amino acids in the blood stream were utilized post training.
- 45 grams of protein showed no greater benefits in MPS over 30 grams.
[51:48] What role does protein play in mitochondrial biogenesis?
[53:30] Where does endurance training fit into bodybuilding?
- Better neural and cardiovascular networks can allow for greater response to resistance training.
[55:00] What should clinicians take from this research?
- You are what you just ate.
- Physical activity increases this effect.
- Lack of physical activity decreases this.
[1:04:50] Censorship from youtube.
