Effects of Supplement Timing and Resistance Exercise on Skeletal Muscle Hypertrophy
Open accessAbstract
PURPOSE: Some studies report greater muscle hypertrophy during resistance exercise (RE) training from supplement timing (i.e., the strategic consumption of protein and carbohydrate before and/or after each workout). However, no studies have examined whether this strategy provides greater muscle hypertrophy or strength development compared with supplementation at other times during the day. The purpose of this study was to examine the effects of supplement timing compared with supplementation in the hours not close to the workout on muscle-fiber hypertrophy, strength, and body composition during a 10-wk RE program. METHODS: In a single-blind, randomized protocol, resistance-trained males were matched for strength and placed into one of two groups; the PRE-POST group consumed a supplement (1 g x kg(-1) body weight) containing protein/creatine/glucose immediately before and after RE. The MOR-EVE group consumed the same dose of the same supplement in the morning and late evening. All assessments were completed the week before and after 10 wk of structured, supervised RE training. Assessments included strength (1RM, three exercises), body composition (DEXA), and vastus lateralis muscle biopsies for determination of muscle fiber type (I, IIa, IIx), cross-sectional area (CSA), contractile protein, creatine (Cr), and glycogen content. RESULTS: PRE-POST demonstrated a greater (P < 0.05) increase in lean body mass and 1RM strength in two of three assessments. The changes in body composition were supported by a greater (P < 0.05) increase in CSA of the type II fibers and contractile protein content. PRE-POST supplementation also resulted in higher muscle Cr and glycogen values after the training program (P < 0.05). CONCLUSION: Supplement timing represents a simple but effective strategy that enhances the adaptations desired from RE-training.
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Many studies have agreed that post workout supplementation is vital to recovery and training adaptations.
“In the last few years many studies have agreed that post workout supplementation is vital to recovery and training adaptations [133, 230, 232, 607, 608].”
From ISSN exercise & sports nutrition review update: research & recommendations (2018) · cites this paper as [607]
Paragraphs 20 and 28 report greater strength and muscle-hypertrophy gains when participants supplemented both before and after workouts, compared with taking the same supplement at other times. Paragraph 26 proposes improved recovery as a possible mechanism, but does not establish it; the study also does not show that post-workout supplementation alone is vital to either recovery or training adaptations. (LLM, conf=0.84)
Experimental — accuracy not yet measuredThe benefits of protein timing in relation to the peri-workout period seem to be lessened for people who are already ingesting appropriate amounts of protein (e.g. ≥1.6 g/kg/day).
“the benefits of protein timing in relation to the peri-workout period seem to be lessened for people who are already ingesting appropriate amounts of protein (e.g. ≥1.6 g/kg/day).”
From International Society of Sports Nutrition Position Stand: protein and exercise (2017) · cites this paper as [72]
Table 2 (Additional information; page unavailable) reports mean dietary protein intakes above 1.6 g/kg/day in both groups, excluding supplements. Paragraph 20 reports significantly greater hypertrophy with peri-workout supplementation, but the study did not compare people with higher and lower protein intakes, so it does not establish that adequate intake lessens the timing benefit. (LLM, conf=0.84)
Experimental — accuracy not yet measuredCribb and Hayes (2006) found that the PRE-POST group experienced greater increases in whole-body lean tissue mass, muscle cross-sectional area, total protein content, and muscle strength than the MOR-EVE group.
“whole-body lean tissue mass (assessed by dual energy x-ray absorptiometry; DXA), muscle cross-sectional area of type IIa and IIx muscle fibers and total protein content (assessed by muscle biopsies and histochemical analyses), and muscle strength (assessed by 1-repetition maximum squat and bench press) compared to the MOR-EVE group.”
From Creatine O'Clock: Does Timing of Ingestion Really Influence Muscle Mass and Performance? (2022) · cites this paper as Cribb and Hayes, 2006
The Results (paragraphs 16–18) report greater gains in lean body mass, type IIa and IIx fiber cross-sectional area, and squat and bench-press strength for PRE-POST than MOR-EVE. The muscle measure was specifically contractile protein content, not total protein content as the claim states. (LLM, conf=0.88)
Experimental — accuracy not yet measuredTiming of caffeine, creatine, and bicarbonate may affect the acute and chronic response to exercise.
“For instance, research related to caffeine [13], creatine [14–16] and bicarbonate [17] have indicated that timing may affect the acute and chronic response to exercise.”
From International society of sports nutrition position stand: nutrient timing (2017) · cites this paper as [16]
The discussion (Paragraph 26; page unavailable) reports greater strength and hypertrophy after a training program when a supplement containing creatine was taken close to workouts, supporting an effect of timing on chronic adaptations. The study did not isolate creatine from the supplement’s other ingredients or establish an effect of creatine timing on acute exercise responses. This citation is attached to creatine, not caffeine or bicarbonate. (LLM, conf=0.84)
Experimental — accuracy not yet measuredThe addition of creatine to whey protein supplementation appears to further augment adaptations.
“The addition of creatine to whey protein supplementation appears to further augment these adaptations [27, 72, 95]”
From International Society of Sports Nutrition Position Stand: protein and exercise (2017) · cites this paper as [72]
In Cribb and Hayes (2006), pre-post creatine supplementation increased lean body mass, 1-RM squat and bench press, and type II fiber cross-sectional area compared to morning-evening supplementation.
“PRE-POST ↑ LBM, 1-RM squat and bench press, type II fiber CSA compared to MOR-EVE”
From Creatine O'Clock: Does Timing of Ingestion Really Influence Muscle Mass and Performance? (2022) · cites this paper as Cribb and Hayes (2006)
Significant increases in lean body mass, 1RM strength, type II muscle fiber cross-sectional area, and higher muscle creatine and glycogen levels were found when carbohydrate + protein + creatine supplements were consumed immediately before and after workouts as opposed to in the morning and evening during a 10-week resistance-training program.
“Changes in strength, hypertrophy, and body composition were assessed, and significant increases in lean body mass, 1RM strength, type II muscle fiber cross-sectional area, and higher muscle creatine and glycogen levels were found when the supplements were consumed immediately before and after workouts as opposed to consuming them in the morning and evening.”
From International society of sports nutrition position stand: nutrient timing (2017) · cites this paper as [16]
Close temporal ingestion of a combination of carbohydrate + protein + creatine may afford favorable outcomes relative to resistance training adaptations and does not necessarily state that a carbohydrate + protein combination is better than simply ingesting similar amounts of protein.
“While seemingly different than the results of Hulmi, these results indicate that close temporal ingestion of a combination of carbohydrate + protein + creatine may afford favorable outcomes relative to resistance training adaptations and does not necessarily state that a carbohydrate + protein combination is better than simply ingesting similar amounts of protein.”
From International society of sports nutrition position stand: nutrient timing (2017) · cites this paper as [16]
Conflicting findings exist between longitudinal studies that provided protein feedings in close proximity to each other.
“conflicting findings exist between longitudinal studies that did provide protein feedings in close proximity to each other [16, 110, 153]”
From International society of sports nutrition position stand: nutrient timing (2017) · cites this paper as [16]
CM supplementation during training promotes greater gains in performance and/or fat-free mass.
“Numerous studies have shown that CM supplementation during training promotes greater gains in performance and/or fat-free mass (Cribb and Hayes 2006; Kreider et al. 1998; Volek et al. 1997, 1999; Willoughby and Rosene 2001; Willoughby and Rosene 2003).”
From Analysis of the efficacy, safety, and regulatory status of novel forms of creatine (2011) · cites this paper as Cribb and Hayes 2006
No adverse effects were reported from consuming the creatine-containing compound in Cribb and Hayes.
“Importantly, no adverse effects were reported from consuming the creatine-containing compound.”
From Creatine O'Clock: Does Timing of Ingestion Really Influence Muscle Mass and Performance? (2022) · cites this paper as Cribb and Hayes, 2006
The Starting characteristics of groups section says six participants left for reasons unrelated to the study, but it does not address adverse effects from the supplement. Searches for adverse effects, side effects, and safety found no passage reporting whether any occurred. (LLM, conf=0.72)
Experimental — accuracy not yet measuredData continually show contrary to the view that recommending increased dietary protein would be of little benefit.
“However, recommending an increased dietary protein would be deemed of little benefit by many nutrition professionals, yet data continually show contrary [1-7,9,10,17,28,38].”
From Dietary protein to maximize resistance training: a review and examination of protein spread and change theories (2012) · cites this paper as [17]
The 'lay' recommendation to consume 1 g protein/lb of bodyweight/day (2.2 g/kg/day) while resistance training aligns well with research that assesses applied outcome measures of strength and body composition in studies of duration > 4 weeks.
“However, as this review shows, this “lay” recommendation aligns well with research that assesses applied outcome measures of strength and body composition in studies of duration > 4 weeks [1-7,9,10,17,28,38].”
From Dietary protein to maximize resistance training: a review and examination of protein spread and change theories (2012) · cites this paper as [17]
Acute improvements in muscle protein synthesis, glycogen resynthesis, anabolic hormones, and performance outcomes are optimized when nutrients are consumed in close proximity to exercise rather than delaying intake for hours before and after exercise.
“It is well known that acute improvements in muscle protein synthesis, glycogen resynthesis, anabolic hormones, and performance outcomes are optimized when nutrients are consumed in close proximity to exercise (i.e., before, during, or immediately after exercise) [55,56,57,58] rather than delaying intake for hours before and after exercise [59,60].”
From The Health Impact of Nighttime Eating: Old and New Perspectives (2015) · cites this paper as [59]
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- Authors
- CRIBB, P. J., & HAYES, A.
- Affiliations
- Victoria University (AU)
- ORCID
- HAYES, ALAN
- Venue
- Medicine & Science in Sports & Exercise
- Published
- 2006-11
- Volume
- 38
- Issue
- 11
- Pages
- 1918-1925
- ISSN
- 0195-9131 (ISSN-L)
- OpenAlex
- W2135080582
- Cited by
- 270
- References
- 30
- Citations by year
- 2026: 5 · 2025: 4 · 2024: 6 · 2023: 9 · 2022: 10 · 2021: 11 · 2020: 10 · 2019: 14 · 2018: 14 · 2017: 20 · 2016: 9 · 2015: 16 · 2014: 22 · 2013: 28 · 2012: 16
- FWCI
- 6.07
- Type
- journal article
- Language
- en
- Open access
- green
- vuir.vu.edu.au
- Locations
- Medicine & Science in Sports & Exercise (publishedVersion)
- PubMed (publishedVersion)
- Victoria University Research Repository (Victoria University) (submittedVersion)
- 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
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Molecular Biology › Muscle Physiology and Disorders
- Keywords
- resistance training, skeletal muscle hypertrophy, protein supplementation, creatine, carbohydrate supplementation, muscle strength, body composition, lean body mass, muscle fiber cross-sectional area, muscle fiber type, creatine content, glycogen content, contractile proteins, resistance-trained men
- MeSH terms
- Adult, Biopsy, Needle, Body Composition, Contractile Proteins, Creatine, Glycogen, Humans, Hypertrophy, Male, Physical Education and Training, Absorptiometry, Photon, Single-Blind Method, Muscle, Skeletal, Muscle Fibers, Skeletal, Dietary Supplements, Muscle Strength
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