Brad Schoenfeld gives his take on a recent study that suggests nutrient timing post workout for trained individuals is more important that untrained.
Science is ever-evolving. New studies are continually carried out to expand on previous research and thus shed additional light on topics of interest. The process can be likened to solving a puzzle, where more and more pieces are provided over time to ultimately fill out the complete picture.
Such is the case with a recently published study titled, Effect of timing of protein and carbohydrate intake after resistance exercise on nitrogen balance in trained and untrained young men. Briefly, the study employed a within-subject design where both an untrained group and a trained group performed regimented resistance training under two different protein-timing conditions. Training was carried out over two consecutive 11 day periods using a push/pull split (lower body on days 1, 5, and 9; shoulders, chest, and triceps on days 2, 6, and 10; back and biceps on days 3, 7, and 11). Subjects were placed on a regimented nutritional plan where they ate breakfast at 7 am, lunch at 1 pm, and dinner at 7 pm. During one of the 11-day training phases subjects consumed a protein supplement immediately after exercise while during the other phase they consumed the shake 6 hours post-workout. Importantly, training was carried out from 10 to 11 am each morning prior to lunch. The table below provides specifics on the study’s protocol.