27 Nov '12, 2am

Analysis finds greater muscle growth and strength gains with post-training protein:

Consuming a small amount of protein immediately before or after regular resistance training leads to greater gains in muscle gain and strength, according to a research analysis published in the American Journal of Clinical Nutrition . Led by Naomi Cermak, Ph.D., of the Maastricht University Medical Centre in the Netherlands, a team of researchers looked at studies on protein supplementation during weeks-long resistance-training programs. Their interest was to see if regular supplementation has the same benefit over time that one-time pre- or post-workout supplementation has been found to confer, namely, greater muscle resynthesis after exercise. Better post-workout resynthesis indicates more of a muscle-building effect from resistance training. Cermak looked at 22 studies involving a total of 680 subjects. The studies they looked at lasted an average of 12 weeks, with an a...

Full article: http://www.runnersworld.com/nutrition-runners/protein-sup...

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