Effekten av proteintillskott vid styrketräning över en 10 veckor lång studieperiod

[King Grub]

Första studien på proteinpulver + styrketräning över en längre tidsperiod i stället för ett enstaka tillfälle, publicerad i dag.

The purpose of this study was to examine the effects of whey protein supplementation on body composition, muscular strength, muscular endurance, and anaerobic capacity during 10 weeks of resistance training.

Thirty-six resistance-trained males (31.0 +/- 8.0 years, 179.1 +/- 8.0 cm, 84.0 +/- 12.9 kg, 17.8 +/- 6.6%) followed a 4 days-per-week split body part resistance training program for 10 weeks.

Three groups of supplements were randomly assigned, prior to the beginning of the exercise program, in a double-blind manner to all subjects: 48 g per day (g.d(-1)) carbohydrate placebo (P), 40 g.d(-1) of whey protein + 8 g.d(-1) of casein (WC), or 40 g.d(-1) of whey protein + 3 g.d(-1) branched-chain amino acids + 5 g.d(-1) l-glutamine (WBG).

At 0, 5, and 10 weeks, subjects were tested for fasting blood samples, body mass, body composition using dual-energy x-ray absorptiometry (DEXA), 1 repetition maximum (1RM) bench and leg press, 80% 1RM maximal repetitions to fatigue for bench press and leg press, and 30-second Wingate anaerobic capacity tests.

No changes (p > 0.05) were noted in all groups for energy intake, training volume, blood parameters, and anaerobic capacity. WC experienced the greatest increases in DEXA lean mass (P = 0.0 +/- 0.9; WC = 1.9 +/- 0.6; WBG = -0.1 +/- 0.3 kg, p < 0.05) and DEXA fat-free mass (P = 0.1 +/- 1.0; WC = 1.8 +/- 0.6; WBG = -0.1 +/- 0.2 kg, p < 0.05).

Significant increases in 1RM bench press and leg press were observed in all groups after 10 weeks.

In this study, the combination of whey and casein protein promoted the greatest increases in fat-free mass after 10 weeks of heavy resistance training. Athletes, coaches, and nutritionists can use these findings to increase fat-free mass and to improve body composition during resistance training.

48 gram vassle+kasein (40g+8g) ger större muskeltillväxt efter 10 veckors styrketräning än 40 gram vassle + BCAA + glutamin eller kolhydratplacebo.

Källa: J Strength Cond Res. 2006 Aug;20(3):643-53. The effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training.

[Mental]

Kul att det forskars på kosttillskott.

[Olof Herlin]

Kommer inte som en överraskning faktiskt.. möjligtvis att det ska vara såpass mycket mer vassle än kasein. Då blire någon form av combo i fortsättningen dårå, typ Complete Protein III ?

[Cykelmannen]

Vad är skillnaden mellan "DEXA lean mass" och "DEXA fat-free mass"? Om enheten är i kilogram så har 31-genomsnittsåringarna alltså ökat i fettfri massa med 1,8-1,9 kg på 10 veckor?


EDIT: Och att WBG-gruppen alltså tappade i massa efter 10 veckor

[Princy]

Intressant!

[King Grub]

Ursprungligen postat av Olof Herlin

möjligtvis att det ska vara såpass mycket mer vassle än kasein.

Hmmm?

Jag tänkte precis tvärtom; det kanske blir bättre med mer kasein.

Den ena gruppen får ju vassle + 8 gram kasein, medan den andra får vassle utan kasein. Det är ju gruppen med kasein som får störst resultat.

Nu har säkert inte några gram kasein en sådan dramatisk effekt, men hur får du det till att det skall vara så lite kasein som möjligt?

[z_bumbi]

"The purpose of this study was to examine the effects of whey protein supplementation on body composition, muscular strength, muscular endurance, and anaerobic capacity during 10 weeks of resistance training. "

Varför blanda in så många olika variabler om man nu ska testa vassle, finns det någon förklaring i fulllängdaren (Om den finns tillgänlig.)?

Vassle + kasein eller vassle + glutamin + BCAA säger ju inte så mycket om hur bra vassle är utan mer om hur kasein fungerar i jämförelse med glutamin + BCAA i samband med en fast mängd vassle.

[MrBoris]

man kan väl säga att mjölk är att föredra in sin vassleshake hädanefter iaf

[Trance]

Ursprungligen postat av King Grub

Hmmm?

Jag tänkte precis tvärtom; det kanske blir bättre med mer kasein.

Den ena gruppen får ju vassle + 8 gram kasein, medan den andra får vassle utan kasein. Det är ju gruppen med kasein som får störst resultat.

Nu har säkert inte några gram kasein en sådan dramatisk effekt, men hur får du det till att det skall vara så lite kasein som möjligt?

Om nu kaseinet var det som låg bakom ökningen borde det gå att få det kaseinet genom att blanda med mjölk? En halvliter mjölk borde ge ungefär den mängden kasein.

[Sniggel]

Skulle vara intressant att göra en jämförande studie mellan 40g vassle + 8g kasein och 40g kasein + 8g vassle (och gärna lite andra kombinationer (50/50?)).

[Olof Herlin]

Ursprungligen postat av King Grub

Hmmm?

Jag tänkte precis tvärtom; det kanske blir bättre med mer kasein.

Den ena gruppen får ju vassle + 8 gram kasein, medan den andra får vassle utan kasein. Det är ju gruppen med kasein som får störst resultat.

Nu har säkert inte några gram kasein en sådan dramatisk effekt, men hur får du det till att det skall vara så lite kasein som möjligt?

Du missförstod nog vad jag skrev (var otydlig). Jag var förvånad över hur pass lite kasein de hade. Jag trodde typ 50/50 skulle vara bäst.

[Langster]

När skulle de inta proteinet? Var det i samband med träningen eller hur de ville under dagen?

[Pox]

Intressant,
men det var väl inte den första studien av proteintillskott + träning under längre tid? Denna danska studie är från 2005 och jämförde proteintillskott + träning med kolhydrattillskott + träning under 14 veckor.
Kuriosa är att styrketräningen i studien utfördes på Nordic Gym i Bollnäs.

"The effect of resistance training combined with timed ingestion of protein on muscle fiber size and muscle strength.
Andersen LL et al.
Metabolism. 2005 Feb;54(2):151-6

Acute muscle protein metabolism is modulated not only by resistance exercise but also by amino acids. However, less is known about the long-term hypertrophic effect of protein supplementation in combination with resistance training. The present study was designed to compare the effect of 14 weeks of resistance training combined with timed ingestion of isoenergetic protein vs carbohydrate supplementation on muscle fiber hypertrophy and mechanical muscle performance. Supplementation was administered before and immediately after each training bout and, in addition, in the morning on nontraining days. Muscle biopsy specimens were obtained from the vastus lateralis muscle and analyzed for muscle fiber cross-sectional area. Squat jump and countermovement jump were performed on a force platform to determine vertical jump height. Peak torque during slow (30 degrees s-1) and fast (240 degrees s-1) concentric and eccentric contractions of the knee extensor muscle was measured in an isokinetic dynamometer. After 14 weeks of resistance training, the protein group showed hypertrophy of type I (18% +/- 5%; P < .01) and type II (26% +/- 5%; P < .01) muscle fibers, whereas no change above baseline occurred in the carbohydrate group. Squat jump height increased only in the protein group, whereas countermovement jump height and peak torque during slow isokinetic muscle contraction increased similarly in both groups. In conclusion, a minor advantage of protein supplementation over carbohydrate supplementation during resistance training on mechanical muscle function was found. However, the present results may have relevance for individuals who are particularly interested in gaining muscle size."

[King Grub]

En till, färsk:

Although bodybuilders and other strength athletes characteristically consume high protein intakes that can be
met easily by simply increasing energy intake, many still chose to use protein supplements. One reason for this may be that different types of protein are shown affect whole body protein anabolism and accretion and therefore, have the potential to affect muscle and strength development during resistance exercise (RE) training.

The focus of this research was to examine the effects of strategic intervention with dietary supplements and exercise designed specifically to promote an increase in muscle mass (hypertrophy). Three separate trials were completed using healthy adult males (aged 18-36 years). Each trial utilized a randomized, double-blinded design that involved 10-11 weeks of structured RE training and matched groups that supplemented their diets with whey protein (WP), creatine monohydrate (CrM) and/or carbohydrate (CHO) (separately and in various combinations as well as at strategic times of the day). Assessments included body composition (lean mass, fat mass and body fat %), maximum (absolute) strength in three weight lifting exercises, and vastus lateralis muscle biopsies for determination of muscle fiber types (I, IIa and IIx), cross-sectional area (CSA), energy metabolite and glycogen concentrations as well as contractile protein content.

Study-1 demonstrated that despite the consumption of a high protein intake by both groups and no differences between the groups before the study, supplementation with CrM and/or WP resulted in greater improvements in strength (in three assessments) compared to supplementation with an equivalent dose of CHO. These improvements correlated strongly with the differences in skeletal muscle morphology that were detected among the groups.

Study-2 demonstrated that a CrM-containing WP-CHO supplement provided a significantly greater improvement in body composition (increase in lean mass and decrease in body fat %; P < 0.05), greater
gains in strength and muscle hypertrophy (type-IIa and IIx muscle fiber CSA and contractile protein content; P < 0.05) compared to a group given the same supplement without CrM.

In study-3 the effects of supplement-timing (i.e., the strategic consumption of a WP-CrM supplement immediately before and after exercise) was compared to the consumption of the same supplement at times outside of the pre- and post-workout period. Supplement-timing resulted in better improvement in body composition, greater gains in strength (in 2 out of the 3 assessments) and muscle hypertrophy.

Very few studies involving exercise training and supplementation have reported favorable changes in body composition alongside alterations at the cellular (fiber type specific hypertrophy) and subcellular (contractile protein content) levels. Therefore, these results have implications for a wide variety of athletes as well as others that desire improvements in body composition and or muscle hypertrophy.

Källa: International Society of Sports Nutrition Conference Proceedings 2006, P Cribb, Effects of Protein and Carbohydrate on Anabolic Responses to Resistance Training.

[Fredrik_S]

Ursprungligen postat av Cykelmannen

Vad är skillnaden mellan "DEXA lean mass" och "DEXA fat-free mass"? Om enheten är i kilogram så har 31-genomsnittsåringarna alltså ökat i fettfri massa med 1,8-1,9 kg på 10 veckor?


EDIT: Och att WBG-gruppen alltså tappade i massa efter 10 veckor

Ja vad sjutton betyder det?
Vassledrinkar ger inga muskler kanske tom negativ effekt medans däremot Vassle/kasein blandning med 17% kasein ger nästan 2 kg lean mass på 10 veckor ?????