A number of studies support the superiority of protein timing for stimulating

increases in acute protein synthesis pursuant to resistance training when compared to placebo [6–9]. Protein is deemed to be the critical nutrient required for optimizing post-exercise protein synthesis. The essential amino acids, in particular, are believed primarily responsible for enhancing this response, with little to no contribution seen from provision of non-essential 3-MA amino acids [10, 11]. Borsheim et al. [10] found that a 6 g dose of essential amino acids (EAAs) consumed immediately post-exercise produced an approximate twofold increase in net protein balance compared to a comparable dose containing an approximately equal mixture of essential and non-essential amino acids, indicating a dose–response relationship up to 6 g

EAAs. However, increasing EAA intake beyond this amount has not been shown to significantly heighten post-exercise protein synthesis [2]. There is limited evidence that carbohydrate has an additive effect on enhancing post-exercise muscle protein synthesis when combined with amino acid ingestion [12], with a majority of studies failing to demonstrate any such benefit [13–15]. Despite the apparent biological plausibility of the strategy, the effectiveness of protein timing in chronic training studies has been decidedly mixed. While some studies have shown that consumption of protein in the peri-workout period promotes increases Go6983 in muscle strength and/or hypertrophy [16–19], others have not [20–22]. In a review of literature, Aragon and Schoenfeld [23] concluded

that there is a lack of evidence to support a narrow “anabolic window of opportunity” whereby protein need to be consumed in immediate proximity to the exercise bout to maximize muscular adaptations. However, these conclusions were at least in part a reflection of methodological issues in the current research. One issue in particular is that studies to date have employed small sample sizes. Thus, it is possible that null findings may be attributable to these studies click here being underpowered, resulting in a type II error. In addition, various confounders including the amount of EAA Wortmannin manufacturer supplementation, matching of protein intake, training status, and variations in age and gender between studies make it difficult to draw definitive conclusions on the topic. Thus, by increasing statistical power and controlling for confounding variables, a meta-analysis may help to provide clarity as to whether protein timing confers potential benefits in post-exercise skeletal muscle adaptations. A recent meta-analysis by Cermak et al. [24] found that protein supplementation, when combined with regimented resistance training, enhances gains in strength and muscle mass in both young and elderly adults. However, this analysis did not specifically investigate protein timing per se.