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Cited by 35Muscle metabolism and nutritionSports Performance and TrainingBody Composition Measurement Techniques

Time-divided ingestion pattern of casein-based protein supplement stimulates an increase in fat-free body mass during resistance training in young untrained men

Burk, Andres, Timpmann, Saima, Medijainen, Luule, Vähi, Mare, Ööpik, Vahur·2009·Nutrition Research
DOI 10.1016/j.nutres.2009.03.008
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Abstract

We hypothesized that during prolonged resistance training, time-divided ingestion pattern of casein-based protein supplement is of superior efficiency in comparison with the ingestion of the same supplement immediately before each training session. In a crossover study, 13 men aged 18 to 19 years were evaluated during 2 well-controlled, 8-week training and supplementation periods. In the time-focused supplementation regimen (TFR), the subjects consumed the supplement in the morning and in the afternoon, immediately before the training session. Time-divided supplementation regimen (TDR) included 1 morning dose, whereas the second dose was ingested in the evening, 5 hours after training. The daily dose of the supplement contained approximately 70 g of protein (82% casein) and less than 1 g of carbohydrate and fat. Body mass, body composition (dual-energy x-ray absorptiometry scanned), and one-repetition maximum (1RM) for bench press and squat were determined at the beginning and at the end of both 8-week training and supplementation periods. Training produced a significant increase in 1RM strength both in the bench press (9.4% and 7.2%) and the squat exercise (10.7% and 17.8%) in the TFR and TDR, respectively, with no differences between the supplementation regimens. Fat-free mass increased from 62.4 +/- 1.2 to 63.5 +/- 1.3 kg (P = .046) with TDR, whereas no change was evident with TFR. The increase in 1RM strength in the squat exercise was related to the increase in fat-free mass in TDR (r = 0.569; P = .041). These findings may have practical implications for the timing of ingestion of protein supplements to enhance the efficacy of resistance training.

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  • Casein-based protein consumed in the morning and evening was more beneficial for increasing fat-free mass than consuming the protein supplement in the morning and afternoon.

    “casein-based protein consumed in the morning (10 am) and evening (10:30 pm) was more beneficial for increasing fat-free mass than consuming the protein supplement in the morning (10 am) and afternoon (~3:50 pm).”

    From International Society of Sports Nutrition Position Stand: protein and exercise (2017) · cites this paper as [81]

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Authors
Burk, A., Timpmann, S., Medijainen, L., Vähi, M., & Ööpik, V.
Affiliations
University of Tartu (EE)
ORCID
Ööpik, Vahur
Venue
Nutrition Research
Publisher
Elsevier BV
Published
2009-06
Volume
29
Issue
6
Pages
405-413
ISSN
0271-5317 (ISSN-L)
DOI
10.1016/j.nutres.2009.03.008
OpenAlex
W2016755191
Cited by
35
References
32
Citations by year
2022: 2 · 2020: 2 · 2019: 1 · 2018: 1 · 2017: 5 · 2016: 2 · 2015: 2 · 2014: 5 · 2013: 4 · 2012: 3
FWCI
1.38
Type
journal article
Language
en
Open access
closed
Licence
Locations
  • Nutrition Research (publishedVersion)
  • PubMed (publishedVersion)
Funders
Haridus- ja Teadusministeerium
Topics
  • Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
  • Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
  • Health Sciences › Medicine › Physiology › Body Composition Measurement Techniques
Keywords
resistance training, fat-free mass, muscle strength, one-repetition maximum, body composition, squatting, bench press
MeSH terms
Adolescent, Analysis of Variance, Body Composition, Caseins, Dietary Proteins, Eating, Feeding Behavior, Humans, Male, Physical Fitness, Students, Thinness, Time Factors, Absorptiometry, Photon, Body Mass Index, Cross-Over Studies, Statistics, Nonparametric, Dietary Supplements, Muscle Strength, Resistance Training, Young Adult

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