The "30 Minute" Protein Window (1)

1
The 30 Minute Protein Window

• Christian Porter
• University of Kansas Undergraduate
• March 2nd, 2015

2
Process of Muscle Growth

• Satellite cells are located on the outside of
  muscle fibers between the basal lamina and the
  plasma membrane.
• When muscle is torn, these increase rapidly to
  the injury site.
• http//www.unm.edu/lkravitz/Article20folder/musc
  lesgrowLK.html
• http//medcell.med.yale.edu/systems_cell_biology_o
  ld/nervous_system.phpslides

3
Process of Muscle Growth

• Skeletal muscle does not regenerate without
  satellite cells.
• Satellite cells have only one nucleus and can
  replicate by dividing.
• http//www.ncbi.nlm.nih.gov/pubmed/22833472
• http//www.unm.edu/lkravitz/Article20folder/musc
  lesgrowLK.html
• http//medcell.med.yale.edu/systems_cell_biology_o
  ld/nervous_system.phpslides

4
Process of Muscle Growth

• Protein synthesis is the process by which amino
  acids are linearly arranged into proteins through
  the involvement of ribosomal RNA, transfer RNA,
  messenger RNA, and various enzymes.
• Insulin and testosterone (growth hormone) can
  enhance protein synthesis.
• http//dictionary.reference.com/browse/proteinsyn
  thesis
• http//www.unm.edu/lkravitz/Article20folder/musc
  lesgrowLK.htmlgrowLK.html
• http//imgarcade.com/1/central-dogma-of-gene-expre
  ssion/

5
Process of Muscle Growth

• Why is protein important?
• Muscle growth can occur only if protein
  synthesis exceeds muscle protein breakdown.
• Anabolism the synthesis in living organisms of
  more complex substances from simpler ones
• Catabolism destructive metabolism the breaking
  down in living organisms of more complex
  substances into simpler ones, with the release of
  energy
• Anabolic, Catabolic
• Hypertrophy, hypotrophy
• http//www.ncbi.nlm.nih.gov/pubmed/11255140
• http//dictionary.reference.com/browse/anabolism
• http//dictionary.reference.com/browse/catabolism?
  st
• http//c718858.r58.cf2.rackcdn.com/catalog/product
  /cache/1
• /image/200x/9df78eab33525d08d6e5fb8d27136e95/4/l/4
  lb_iforce_protean.png

6
Process of Muscle Growth

• Biological effort to repair or replace damaged
  muscle fibers begins with the satellite cells
  fusing to themselves and to the muscle fibers.
  What does this lead to?
• Increase in the muscle cell's myofibrils
• Additional nuclei
• Muscle fiber can
• Synthesize more proteins
• create more myofilimants
• (actin, myosin) in skeletal
• muscle cells
• http//www.unm.edu/lkravitz/Article20folder/musc
  lesgrowLK.html
• http//medcell.med.yale.edu/systems_cell_biology_o
  ld/nervous_system.phpslides

7
'Broscience'

• You need to drink a protein shake RIGHT before,
  during, or RIGHT after a workout! Otherwise
  you'll lose all of your gains!
• You need to drink a protein shake within 30
  minutes to an hour of finishing your workout!
• THESE STATEMENTS
• AND ANY LIKE THESE
• ARE FALSE
• http//beastmotivation.com/wp-content/uploads/2014
  /02/546045_10201277444129350_1175074775_n.jpg

8
Evidence
Wycherley et al. examined the effects of
varying nutrient timing on overweight and obese
diabetics. A meal containing 21 g protein
consumed immediately before resistance training
was compared with its consumption at least two
hours after training. No significant differences
in weight loss, strength gain, or cardio
metabolic risk factor reductions were seen. Most
recently, Weisgarber et al. observed no
significant effect on muscle mass and strength
from consuming whey protein immediately before
or throughout resistance training. - Eric R
Helms, Alan A Aragon, Peter J
Fitschen http//www.jissn.com/content/11/1/20B85
9
Evidence
Strength analysis comprised 478 subjects and 96
ESs, nested with 41 treatment or control groups
and 20 studies. Hypertrophy analysis comprised
525 subjects and 132 Ess, nested with
47 treatment or control groups and 23
studies. 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. - Brad Jon Schoenfeld, Alan
Albert Aragon, James W Krieger http//www.jissn
.com/content/10/1/53
10
Evidence
The response of muscle protein metabolism to a
resistance exercise bout lasts for 24-48 hours
thus, the interaction between protein metabolism
and any meals consumed in this period will
determine the impact of the diet on muscle
hypertrophy. - Tipton KD, Wolfe RR Burd and
colleagues  found that resistance training to
failure can cause an increased anabolic response
to protein feedings that can last up to
24 hours." - Eric R Helms, Alan A Aragon,
Peter J Fitschen http//www.ncbi.nlm.nih.gov/pubm
ed/11255140 http//www.jissn.com/content/11/1/20
11
Issues with the Evidence?

• Inconsistencies in studies?
• Hulmi et al. found that 21 weeks of
  supplementing 15 g of whey before
• and after resistance training increased size and
  altered gene expression
• favorably towards muscle anabolism in the vastus
  lateralis. In contrast to the previous 2 studies,
  Verdijk et al. found no significant effect of 10
  g protein timed immediately before and after
  resistance training over a 12-week period. The
  authors attributed this lack of effect to an
• adequate total daily protein intake.
• Recently, a 12-week trial by Erksine et al.
  reported a lack of effect
• of 20 g protein taken pre- and post-exercise
  compared to placebo.
• - Eric R Helms, Alan A Aragon, Peter J Fitschen
• http//www.jissn.com/content/11/1/20B85