The Religion Of Post Workout Nutrition Part 2
Got Milk?
Milk: nature's original MRP. Despite all the fancy proteins out there all claiming to be the next step in the evolution of proteins that "will blast you past your plateaus in the gym," good old milk seems to be competing-and winning-against some "high tech" products on the market. We have various studies finding increased protein synthesis and other positive effects when a purified protein supplement (e.g., whey, soy, casein, etc.) ingested right after or before a workout-usually in conjunction with carbohydrates-but what about good old milk, a "real" food?
One recent study found good old milk to be an effective post-workout drink that increased net muscle protein synthesis after resistance training. Yet another recent study compared 2 cups of skim milk as a post workout drink compared to a soy drink and a "sports drink."
In this study, the milk and soy drinks were matched for basic macronutrient ratios and calories and all three were matched for total calories. 56 male volunteers were split into three groups, with all put on a resistance training program for 12 weeks. The volunteers were then randomly assigned one of the three drinks to consume as a post workout drink and again one hour after the workouts.
Although no major differences were found in strength between the 3 groups, the group getting the milk had the greatest increase in muscle mass (via increases in Type I and II fibers) with researchers concluding
"...chronic post exercise consumption of milk promotes greater hypertrophy during the early stages of resistance training in novice weightlifters when compared with isoenergetic soy or carbohydrate consumption."
But it gets better: how about our favorite childhood drink, chocolate milk? How about chocolate milk vs. two commercial energy/fluid replacement drinks, such as Gatorade and Endurox R4?
One recent study-albeit a small one-found chocolate milk as effective as Gatorade, and more effective than Endurox, as a recovery drink for trained cyclists between exhaustive bouts of endurance exercise.
Now is this a condemnation of sports drinks and an endorsement for milk/chocolate milk as the last word on post-workout drinks? Not at all: remember those essential questions I mentioned above? You have to look at such a study in context-in other words, at the experimental design and how that applies to the "real world." The subjects fasted for 10 - 12 h prior to the chocolate milk experiment, and these drinks were the only food these guys had for 14 - 16 hours. The results may have been quite different had they been following their normal eating patterns.
They also measured effects on endurance vs.-say-strength or increased protein synthesis, etc.
So, in the context of this particular study design, look at it this way: chocolate milk has casein (a "slow" protein), and whey (a "fast" protein) as well as calcium, some vitamins and a bunch of carbohydrates-so it makes a pretty good, cheap MRP, if that's all you are going to get all day long. It's not a half-bad post-workout drink either. It's not the best MRP-or post workout drink-I could design, but it's cheap and easy to find. The reality is that there are some inexpensive foods out there can be used, and most of your old school bodybuilders and strong men used milk as the original post workout drink/MRP.
The study that looked at milk vs. soy and sports drink, was done in novice weight lifters, so that too needs to be taken into consideration. Regardless, milk, in particular chocolate milk, should make a perfectly acceptable and inexpensive post workout drink and people who think it's too "old school" or not "high tech" enough to be if any use are clearly misinformed and the victim of marketing.
Now the study we need to see that does not exist, of course, is milk or chocolate milk vs. a well thought out post-workout drink of-say-whey and maltodextrin (high GI carb source), in experienced weight lifters who are not fasted-but don't hold your breath on that one. Studies like that get expensive quickly and also pose practical issues. For example, if you wanted to match the protein content of-say-2 scoops of whey isolate to chocolate milk (so the groups were getting an equivalent amount of protein), the subjects would need to drink a large volume of milk (remember, milk is mostly water).
My hunch is that a correctly designed post-workout drink would be superior to chocolate milk, but it would be nice to see the two compared, no?
The Pre-Workout Drink
The pre-workout drink craze followed the post-workout craze after a study found pre-workout nutrition may be more effective than post-workout nutrition.
The study that got this craze going was called "Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise" which found that drinking a mixture of essential amino acids and carbohydrates induced a greater anabolic response (i.e., a net increase in muscle protein balance) when taken right before weight training vs. right after. ****
This study had everyone taking in a pre-workout drink as well as a post-workout drink in an attempt to cover all the bases. It should be noted, however, that-once again-they were using fasted subjects. Think of it like this: you have not eaten in 8-10 or more hours, then you are made to work out on a (very) empty stomach.
Under those particular circumstances, does it not make sense getting something to eat before the workout would be superior to after the workout? We all know hitting the weights on an empty stomach is not an optimal method to preserve-or build-muscle mass. Nor is it reflective of real world eating patterns where the vast majority of people have eaten a full meal at least a few hours before they hit the gym.
After this study, everyone started drinking a protein drink before they hit the gym. Interestingly, however, a recent study done by the same group who did the pre-drink study mentioned above, found whey taken before hitting the gym did not result in an improved net protein balance vs. taking it after the gym.
"Well wait a dang minute Will, now I am really confused!" you are saying angrily to your comp screen! Does this new study show pre-workout nutrition is no more effective than post workout nutrition?
No, and here's why. It's an apples vs. oranges study. The first study used free amino acids plus carbohydrates, and the follow up study used whey alone without carbohydrates-which is very odd if they were truly trying to see if free aminos were superior to a whole protein such as whey.
Unfortunately this latter study really didn't do much to confirm or deny the first study's findings. And, don't forget my comments regarding using fasted subjects, which adds yet another wrinkle to all this.
So does that essentially disprove the pre-workout drink vs. the post-workout drink studies? Nope. One recent study did look specifically at the issue of timing and does support the idea that the pre- and post-workout window is the most effective period for ingesting some fast-acting protein and carbs.
This study, titled "Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy," has gotten a fair amount of attention in the bodybuilding/sports nutrition oriented publications. The researchers examined the effects of a drink of whey, glucose and creatine given to two groups of experienced weight lifters, either morning and evening (M/E) or pre- and post-workout (PP), to see if the actual timing of the drink had an effect on muscle hypertrophy or strength development.
The study found that the group getting the drink PP had an increase in lean body mass and 1RM strength in two of three assessments that were tested. The group getting the drink PP also experienced greater creatine retention and glycogen resynthesis, which means timing of specific nutrients is an important strategy for optimizing the adaptations desired (e.g., increased muscle mass and strength) from your hard work in the gym.
So does this study finally put to rest the issue of pre- vs. post-workout nutrition? No, it did not compare one strategy to the other per se, but did confirm that nutrient timing is an important aspect.
One obvious issue is that this study used a drink that contained creatine throughout, so technically it's not a pro + carb study, but a pro + carb + creatine study. On the plus side, it was done in experienced weight lifters and they were not fasted, so it does at least represent the metabolic realties of "real world" people looking to get the most of their nutrition. Either way, it supports the idea of taking in the right nutrients both pre- and post-workout, but people should not be under the impression that this issue of timing has been "put to bed," so to speak, and realize there are still plenty of unanswered questions yet to be explored.
Of course, there are more studies than just the ones mentioned above, so there are plenty of measurements on indicators of recovery from exercise, such as effects on glycogen resynthesis, alterations in hormones, and hormone levels. Nonetheless, I prefer to look at the actual endpoint that really matters at the end of the day: did this person gain muscle mass, strength, or performance by using this product? Without that, everything else-though potentially interesting-is mental masturbation.
Conclusions, and Real World Recommendations.
Now I didn't write this article to confuse you, but to demonstrate that the optimal strategy for increasing strength and LBM in response to resistance training is not as cut and dried as you are often led to believe. However, it's also probably simpler than you are led to believe, as the human body is far more adaptable to the types of protein it receives as well as the amounts it receives.
Thus, the people who stress over whether they got 35g of protein and 60g of carbs in their post workout drinks vs. 32g of protein and 70s of carbs in the drink are probably wasting their time, and causing what is known as "paralysis by analysis." Put more practically, the amount of cortisol you produce from worrying about such minutia probably offsets any gains you might make from one drink vs. another!*****
I also wanted to dispel some of the hype over one protein vs. another, and the fact that expensive pre-made high tech drinks that are all the rage right now are just that: expensive and over hyped.
In the real world, people have used variations of the idea that fast acting proteins and a good dose of simple carbs can improve the effects of resistance training for many years. My good friend, the late Dan Duchaine, used to give people whey mixed in water and Corn Flakes with skim milk as their post workout meal.
One bodybuilder I knew who went onto be a well known IFBB pro, used to have a drink of whey after his workouts and several slices of apple pie at the local Friday's restaurant next to the gym for his post-workout meal.
Most of your old time strong men and bodybuilders drank quite a lot of milk, and as we have seen from the research, it's not a half bad post workout drink either.
If people want to buy pre-made carb/protein mixtures with other nutrients added (e.g., creatine, glutamine, various vitamins, etc) out of convenience and don't care that they can "roll their own" for less money, there's nothing wrong with that.
Just don't think there's anything magical about the pre-made post-workout drinks, no matter what the marketing material or web site says to entice you to purchase it.
References and additional comments can be found at the URL below.
Milk: nature's original MRP. Despite all the fancy proteins out there all claiming to be the next step in the evolution of proteins that "will blast you past your plateaus in the gym," good old milk seems to be competing-and winning-against some "high tech" products on the market. We have various studies finding increased protein synthesis and other positive effects when a purified protein supplement (e.g., whey, soy, casein, etc.) ingested right after or before a workout-usually in conjunction with carbohydrates-but what about good old milk, a "real" food?
One recent study found good old milk to be an effective post-workout drink that increased net muscle protein synthesis after resistance training. Yet another recent study compared 2 cups of skim milk as a post workout drink compared to a soy drink and a "sports drink."
In this study, the milk and soy drinks were matched for basic macronutrient ratios and calories and all three were matched for total calories. 56 male volunteers were split into three groups, with all put on a resistance training program for 12 weeks. The volunteers were then randomly assigned one of the three drinks to consume as a post workout drink and again one hour after the workouts.
Although no major differences were found in strength between the 3 groups, the group getting the milk had the greatest increase in muscle mass (via increases in Type I and II fibers) with researchers concluding
"...chronic post exercise consumption of milk promotes greater hypertrophy during the early stages of resistance training in novice weightlifters when compared with isoenergetic soy or carbohydrate consumption."
But it gets better: how about our favorite childhood drink, chocolate milk? How about chocolate milk vs. two commercial energy/fluid replacement drinks, such as Gatorade and Endurox R4?
One recent study-albeit a small one-found chocolate milk as effective as Gatorade, and more effective than Endurox, as a recovery drink for trained cyclists between exhaustive bouts of endurance exercise.
Now is this a condemnation of sports drinks and an endorsement for milk/chocolate milk as the last word on post-workout drinks? Not at all: remember those essential questions I mentioned above? You have to look at such a study in context-in other words, at the experimental design and how that applies to the "real world." The subjects fasted for 10 - 12 h prior to the chocolate milk experiment, and these drinks were the only food these guys had for 14 - 16 hours. The results may have been quite different had they been following their normal eating patterns.
They also measured effects on endurance vs.-say-strength or increased protein synthesis, etc.
So, in the context of this particular study design, look at it this way: chocolate milk has casein (a "slow" protein), and whey (a "fast" protein) as well as calcium, some vitamins and a bunch of carbohydrates-so it makes a pretty good, cheap MRP, if that's all you are going to get all day long. It's not a half-bad post-workout drink either. It's not the best MRP-or post workout drink-I could design, but it's cheap and easy to find. The reality is that there are some inexpensive foods out there can be used, and most of your old school bodybuilders and strong men used milk as the original post workout drink/MRP.
The study that looked at milk vs. soy and sports drink, was done in novice weight lifters, so that too needs to be taken into consideration. Regardless, milk, in particular chocolate milk, should make a perfectly acceptable and inexpensive post workout drink and people who think it's too "old school" or not "high tech" enough to be if any use are clearly misinformed and the victim of marketing.
Now the study we need to see that does not exist, of course, is milk or chocolate milk vs. a well thought out post-workout drink of-say-whey and maltodextrin (high GI carb source), in experienced weight lifters who are not fasted-but don't hold your breath on that one. Studies like that get expensive quickly and also pose practical issues. For example, if you wanted to match the protein content of-say-2 scoops of whey isolate to chocolate milk (so the groups were getting an equivalent amount of protein), the subjects would need to drink a large volume of milk (remember, milk is mostly water).
My hunch is that a correctly designed post-workout drink would be superior to chocolate milk, but it would be nice to see the two compared, no?
The Pre-Workout Drink
The pre-workout drink craze followed the post-workout craze after a study found pre-workout nutrition may be more effective than post-workout nutrition.
The study that got this craze going was called "Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise" which found that drinking a mixture of essential amino acids and carbohydrates induced a greater anabolic response (i.e., a net increase in muscle protein balance) when taken right before weight training vs. right after. ****
This study had everyone taking in a pre-workout drink as well as a post-workout drink in an attempt to cover all the bases. It should be noted, however, that-once again-they were using fasted subjects. Think of it like this: you have not eaten in 8-10 or more hours, then you are made to work out on a (very) empty stomach.
Under those particular circumstances, does it not make sense getting something to eat before the workout would be superior to after the workout? We all know hitting the weights on an empty stomach is not an optimal method to preserve-or build-muscle mass. Nor is it reflective of real world eating patterns where the vast majority of people have eaten a full meal at least a few hours before they hit the gym.
After this study, everyone started drinking a protein drink before they hit the gym. Interestingly, however, a recent study done by the same group who did the pre-drink study mentioned above, found whey taken before hitting the gym did not result in an improved net protein balance vs. taking it after the gym.
"Well wait a dang minute Will, now I am really confused!" you are saying angrily to your comp screen! Does this new study show pre-workout nutrition is no more effective than post workout nutrition?
No, and here's why. It's an apples vs. oranges study. The first study used free amino acids plus carbohydrates, and the follow up study used whey alone without carbohydrates-which is very odd if they were truly trying to see if free aminos were superior to a whole protein such as whey.
Unfortunately this latter study really didn't do much to confirm or deny the first study's findings. And, don't forget my comments regarding using fasted subjects, which adds yet another wrinkle to all this.
So does that essentially disprove the pre-workout drink vs. the post-workout drink studies? Nope. One recent study did look specifically at the issue of timing and does support the idea that the pre- and post-workout window is the most effective period for ingesting some fast-acting protein and carbs.
This study, titled "Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy," has gotten a fair amount of attention in the bodybuilding/sports nutrition oriented publications. The researchers examined the effects of a drink of whey, glucose and creatine given to two groups of experienced weight lifters, either morning and evening (M/E) or pre- and post-workout (PP), to see if the actual timing of the drink had an effect on muscle hypertrophy or strength development.
The study found that the group getting the drink PP had an increase in lean body mass and 1RM strength in two of three assessments that were tested. The group getting the drink PP also experienced greater creatine retention and glycogen resynthesis, which means timing of specific nutrients is an important strategy for optimizing the adaptations desired (e.g., increased muscle mass and strength) from your hard work in the gym.
So does this study finally put to rest the issue of pre- vs. post-workout nutrition? No, it did not compare one strategy to the other per se, but did confirm that nutrient timing is an important aspect.
One obvious issue is that this study used a drink that contained creatine throughout, so technically it's not a pro + carb study, but a pro + carb + creatine study. On the plus side, it was done in experienced weight lifters and they were not fasted, so it does at least represent the metabolic realties of "real world" people looking to get the most of their nutrition. Either way, it supports the idea of taking in the right nutrients both pre- and post-workout, but people should not be under the impression that this issue of timing has been "put to bed," so to speak, and realize there are still plenty of unanswered questions yet to be explored.
Of course, there are more studies than just the ones mentioned above, so there are plenty of measurements on indicators of recovery from exercise, such as effects on glycogen resynthesis, alterations in hormones, and hormone levels. Nonetheless, I prefer to look at the actual endpoint that really matters at the end of the day: did this person gain muscle mass, strength, or performance by using this product? Without that, everything else-though potentially interesting-is mental masturbation.
Conclusions, and Real World Recommendations.
Now I didn't write this article to confuse you, but to demonstrate that the optimal strategy for increasing strength and LBM in response to resistance training is not as cut and dried as you are often led to believe. However, it's also probably simpler than you are led to believe, as the human body is far more adaptable to the types of protein it receives as well as the amounts it receives.
Thus, the people who stress over whether they got 35g of protein and 60g of carbs in their post workout drinks vs. 32g of protein and 70s of carbs in the drink are probably wasting their time, and causing what is known as "paralysis by analysis." Put more practically, the amount of cortisol you produce from worrying about such minutia probably offsets any gains you might make from one drink vs. another!*****
I also wanted to dispel some of the hype over one protein vs. another, and the fact that expensive pre-made high tech drinks that are all the rage right now are just that: expensive and over hyped.
In the real world, people have used variations of the idea that fast acting proteins and a good dose of simple carbs can improve the effects of resistance training for many years. My good friend, the late Dan Duchaine, used to give people whey mixed in water and Corn Flakes with skim milk as their post workout meal.
One bodybuilder I knew who went onto be a well known IFBB pro, used to have a drink of whey after his workouts and several slices of apple pie at the local Friday's restaurant next to the gym for his post-workout meal.
Most of your old time strong men and bodybuilders drank quite a lot of milk, and as we have seen from the research, it's not a half bad post workout drink either.
If people want to buy pre-made carb/protein mixtures with other nutrients added (e.g., creatine, glutamine, various vitamins, etc) out of convenience and don't care that they can "roll their own" for less money, there's nothing wrong with that.
Just don't think there's anything magical about the pre-made post-workout drinks, no matter what the marketing material or web site says to entice you to purchase it.
References and additional comments can be found at the URL below.
Source...