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World Nutrition Center
The short-term effect of high versus moderate protein intake on recovery after strength training in resistance-trained individuals [ENG]
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<blockquote data-quote="WNC2" data-source="post: 7263604" data-attributes="member: 12902"><p><strong><span style="color: rgb(235, 107, 86)">The short-term effect of high versus moderate protein intake on recovery after strength training in resistance-trained individuals</span></strong></p><p></p><h2>Background</h2><p>Dietary protein intakes up to 2.9 g.kg−1.d−1 and protein consumption before and after resistance training may enhance recovery, resulting in hypertrophy and strength gains. However, it remains unclear whether protein quantity or nutrient timing is central to positive adaptations. This study investigated the effect of total dietary protein content, whilst controlling for protein timing, on recovery in resistance trainees.</p><p></p><h2>Results</h2><p>No significant differences were reported between conditions for any of the performance repetition count variables (<em>p</em> > 0.05). However, within PROMOD only, squat performance total repetition count was significantly lower at T3 (19.7 ± 6.8) compared to T1 (23.0 ± 7.5; <em>p</em> = 0.006). Pre and post-exercise CK concentrations significantly increased across test days (<em>p</em> ≤ 0.003), although no differences were reported between conditions. No differences for TNF-α or muscle soreness were reported between dietary conditions. Phase angle was significantly greater at T3 for PROHIGH (8.26 ± 0.82°) compared with PROMOD (8.08 ± 0.80°; <em>p</em> = 0.012).</p><h2>Conclusions</h2><p>When energy intake and peri-exercise protein intake was controlled for, a short term PROHIGH diet did not improve markers of muscle damage or soreness in comparison to a PROMOD approach following repeated days of intensive training. Whilst it is therefore likely that moderate protein intakes (1.8 g.kg−1.d−1) may be sufficient for resistance-trained individuals, it is noteworthy that both lower body exercise performance and bioelectrical phase angle were maintained with PROHIGH. Longer term interventions are warranted to determine whether PROMOD intakes are sufficient during prolonged training periods or when extensive exercise (e.g. training twice daily) is undertaken.</p><p></p><p>[URL unfurl="true"]https://www.tandfonline.com/doi/full/10.1186/s12970-017-0201-z[/URL]</p></blockquote><p></p>
[QUOTE="WNC2, post: 7263604, member: 12902"] [B][COLOR=rgb(235, 107, 86)]The short-term effect of high versus moderate protein intake on recovery after strength training in resistance-trained individuals[/COLOR][/B] [HEADING=1]Background[/HEADING] Dietary protein intakes up to 2.9 g.kg−1.d−1 and protein consumption before and after resistance training may enhance recovery, resulting in hypertrophy and strength gains. However, it remains unclear whether protein quantity or nutrient timing is central to positive adaptations. This study investigated the effect of total dietary protein content, whilst controlling for protein timing, on recovery in resistance trainees. [HEADING=1]Results[/HEADING] No significant differences were reported between conditions for any of the performance repetition count variables ([I]p[/I] > 0.05). However, within PROMOD only, squat performance total repetition count was significantly lower at T3 (19.7 ± 6.8) compared to T1 (23.0 ± 7.5; [I]p[/I] = 0.006). Pre and post-exercise CK concentrations significantly increased across test days ([I]p[/I] ≤ 0.003), although no differences were reported between conditions. No differences for TNF-α or muscle soreness were reported between dietary conditions. Phase angle was significantly greater at T3 for PROHIGH (8.26 ± 0.82°) compared with PROMOD (8.08 ± 0.80°; [I]p[/I] = 0.012). [HEADING=1]Conclusions[/HEADING] When energy intake and peri-exercise protein intake was controlled for, a short term PROHIGH diet did not improve markers of muscle damage or soreness in comparison to a PROMOD approach following repeated days of intensive training. Whilst it is therefore likely that moderate protein intakes (1.8 g.kg−1.d−1) may be sufficient for resistance-trained individuals, it is noteworthy that both lower body exercise performance and bioelectrical phase angle were maintained with PROHIGH. Longer term interventions are warranted to determine whether PROMOD intakes are sufficient during prolonged training periods or when extensive exercise (e.g. training twice daily) is undertaken. [URL unfurl="true"]https://www.tandfonline.com/doi/full/10.1186/s12970-017-0201-z[/URL] [/QUOTE]
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The short-term effect of high versus moderate protein intake on recovery after strength training in resistance-trained individuals [ENG]
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