#4338737 - 12/14/09 06:56 PM
Pre-workout protein vs. Pre-workout carbs *results within*
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Silock
Post Master Supreme
Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
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http://alwyncosgrove.blogspot.com/2009/12/pre-workout-nutrition-to-speed-up-post.html
Pre-Workout Nutrition to Speed up post workout metabolism
Timing Protein Intake Increases Energy Expenditure 24 Hours Post-Resistance Training.
Hackney KJ, Bruenger AJ, Lemmer JT.
Med Sci Sports Exerc. 2009 Dec 4. [Epub ahead of print]
This study took a small group of trained individuals in a double blind (ie neither the researchers nor the participants knew what they were getting) crossover design to compare a pre-workout protein supplement to a pre-workout carbohydrate supplement.
Both groups then completed a heavy resistance training workout (4 sets of 9 exercises at 70-75% of max weight)
Both groups showed a significant increase in resting energy expenditure for up to 48 hours post workout (as we would expect from the afterburn effect of weight training), however the protein group had a significantly higher increase than the carbohydrate group for up to 24 hours.
The researchers concluded that timing a protein supplement prior to weight training may be a simple and effective strategy to increase energy expenditure by elevating the post workout "afterburn effect" which in turn could facilitate reductions in body fat mass and improve body
composition if nutritional intake is stable.
Obviously this is a small study - but it's nice to see this type of work being done. This has been a standard recommendation at Results Fitness for some time (never train on an empty stomach).
Bottom line - adding a pre-workout protein supplement will increase the afterburn effect of a basic weight training program significantly when compared to a carbohydrate supplement.
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#4338966 - 12/14/09 08:19 PM
Re: Pre-workout protein vs. Pre-workout carbs *results within*
[Re: Silock]
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00Formula
00Formula
Unregistered
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I think I might start trying to eat a table spoon of peanut butter before each workout. I've read that there are certian foods that also increase testosterone, like peanut butter, so it might serve as a double boost.
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#4340308 - 12/15/09 09:11 AM
Re: Pre-workout protein vs. Pre-workout carbs *results within*
[Re: Silock]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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So how much protein should one have pre-workout and how long before?
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#4341149 - 12/15/09 12:19 PM
Re: Pre-workout protein vs. Pre-workout carbs *results within*
[Re: NateD]
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wolfsburg2
Post Master Supreme
Registered: 10/14/01
Posts: 61146
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85g 85 minutes before
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#4341695 - 12/15/09 02:15 PM
Re: Pre-workout protein vs. Pre-workout carbs *results withi
[Re: wolfsburg2]
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Silock
Post Master Supreme
Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
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Looks like the study said 18g.
PURPOSE:: To determine if protein supplementation (PRO) prior to an acute bout of heavy resistance training (HRT) would influence post-exercise resting energy expenditure (REE) and the non-protein respiratory exchange ratio (RER). Hypothesis: REE would be increased and RER would be decreased up to 48 hours following timed PRO and HRT compared to carbohydrate supplementation (CHO) and HRT. METHODS:: Eight resistance-trained subjects (5M, 3W) participated in a double-blind, two trial crossover design, where REE and RER were measured (7:00am) on four consecutive days. On the second day of trial one, subjects consumed 376 KJ of either PRO (18g whey protein, 2g carbohydrate, 1.5g fat) or CHO (1g whey protein, 19g carbohydrate, 1g fat) 20 minutes prior to a single bout of HRT (9 exercises, 4 sets, 70-75% 1RM). REE and RER were measured 24 and 48 hours post-HRT. During trial two, the same protocol was followed except subjects consumed the second supplement prior to HRT. RESULTS:: Compared with baseline, REE was elevated significantly in both CHO and PRO at 24 and 48 hours post-HRT (p < 0.05). At 24 hours post-HRT, REE in response to PRO was significantly greater compared to CHO (p < 0.05). RER decreased significantly in both CHO and PRO at 24 hours post-HRT compared to baseline (p < 0.05). No differences were observed in total energy intake, macronutrient intake, or HRT volume (p > 0.05). CONCLUSION:: Timing PRO prior to HRT may be a simple and effective strategy to increase energy expenditure by elevating REE the day after HRT. Increasing REE could facilitate reductions in body fat mass and improve body composition if nutritional intake is stable.
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#4344607 - 12/16/09 09:44 AM
Re: Pre-workout protein vs. Pre-workout carbs *results within*
[Re: Silock]
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LuckyRVA
Post Master Supreme
Registered: 08/30/02
Posts: 15210
Loc: Queens, NY
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I don't think the timing of eating it before a workout is going to do anything different than eating it at any other time of day. It's going to take some time for it to be digested and then for your body to start producing the hormone.
Well digestion starts as soon as food hits your mouth. How long it takes before it produces hormones is beyond me though.
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#4345604 - 12/16/09 01:24 PM
Re: Pre-workout protein vs. Pre-workout carbs *results withi
[Re: Silock]
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LuckyRVA
Post Master Supreme
Registered: 08/30/02
Posts: 15210
Loc: Queens, NY
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I can play semantics all day, I'm at work. 
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