NutritionTiming of postexercise protein intake is important for muscle hypertrophy with resistance training
in elderly humans
Esmarck B, Andersen JL, Olsen S, Richter EA, Mizuno M, Kjaer M
J Physiol 2001; 535: 301-311
To evaluate the effects of consumption of a protein and glucose supplement taken immediately after resistance training on skeletal muscle mass in the elderly.
Thirteen healthy elderly male subjects with an average age of 74 were given a protein and glucose supplement (10g protein, 7g glucose, 3g fat) respectively immediately after exercise (immediate post-exercise group) and two hours after exercise (2-hour group), and a parallel-group study performed. Subjects used an exercise training machine to perform resistance training three times a week for twelve weeks. The immediate post-exercise group consumed one protein/glucose supplement immediately after each exercise routine, while the 2-hour group consumed one protein/glucose supplement two hours after each exercise routine. Before and after training, muscle mass around the femur was cross-sectionally measured via MRIs of the quadriceps.
In the cohort taking supplements immediately after exercise, quadriceps muscle mass increased, while there was no increase in the group taking supplements two hours after exercise.
The above results showed that an intake of protein immediately after exercising increases skeletal muscle mass. In the elderly, consumption of a protein and glucose supplement immediately after resistance training had an impact on changes in skeletal muscle mass and was effective in promoting growth in skeletal muscle mass immediately after exercise.
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