Med Sci Sports Exerc. 2012 Feb 9. [Epub ahead of print]
Protein Ingestion Prior To Sleep Improves Post-Exercise Overnight Recovery.
Source
1Department of Human Movement Sciences, NUTRIM School for Nutrition, Toxicology and Metabolism, Maastricht University Medical Centre+, Maastricht, the Netherlands; 2GlaxoSmithKline Nutrition, Brentford, United Kingdom; 3Department of Human Biology, NUTRIM School for Nutrition, Toxicology and Metabolism, Maastricht University Medical Centre+, Maastricht, the Netherlands.Abstract
INTRODUCTION:
The role of nutrition in modulating post-exercise overnight recovery remains to be elucidated. We assessed the impact of protein ingestion immediately prior to sleep on digestion and absorption kinetics and protein metabolism during overnight recovery from a single bout of resistance type exercise.METHODS:
16 healthy young males performed a single bout of resistance type exercise in the evening (20:00) after a full day of dietary standardization. All subjects were provided with appropriate recovery nutrition (20 g protein, 60 g carbohydrate) immediately after exercise (21:00). Thereafter, 30 min prior to sleep (23:30 h) subjects ingested a beverage with (PRO) or without (PLA) 40 g specifically produced intrinsically [1-C]phenylalanine labeled casein protein. Continuous intravenous infusions with [ring-H5]phenylalanine and [ring-H2]tyrosine were applied with blood and muscle samples collected to assess protein digestion and absorption kinetics, whole-body protein balance and mixed muscle protein synthesis rates throughout the night (7.5 h).RESULTS:
During sleep casein protein was effectively digested and absorbed resulting in a rapid rise in circulating amino acid levels which were sustained throughout the remainder of the night. Protein ingestion prior to sleep increased whole-body protein synthesis rates (311±8 vs 246±9 ∼mol·kg·7.5 h ) and improved net protein balance (61±5 vs -11±6 μmol·kg·7.5 h ) in the PRO vs PLA experiment, respectively; P<0.01). Mixed muscle protein synthesis rates were ∼22% higher in the PRO vs PLA experiment, which reached borderline significance (0.059±0.005 vs 0.048±0.004 %·h; P=0.05).CONCLUSION:
This is the first study to show that protein ingested immediately prior to sleep is effectively digested and absorbed, thereby stimulating muscle protein synthesis and improving whole-body protein balance during post-exercise, overnight recovery.
Mike's Thoughts: First off, big props to Chris at Conditioning Research for posting this. I don't have much time for reading, but when I can, I hit up his blog, as he puts up great stuff.
SO! I guess those slimy-looking fake-tanned bodybuilders were right all along (note sarcasm---some of the best science come in the pursuit of vanity). For clarification, though, this shows increased protein synthesis----does that translate into increased recovery and subsequently, performance? I don't know, but I think any athlete looking for a finer edge would be wise to consider a late night long-acting protein like casein.
Just a gratuitous picture of everyone's favorite viking girl. So. much. win.
Lipid Insights. 2011 Aug 23;2011(4):7-15.
Dietary Carbohydrate Modifies the Inverse Association Between Saturated Fat Intake and Cholesterol on Very Low-Density Lipoproteins.
Source
Department of Epidemiology, University of Alabama at Birmingham, School of Public Health, Birmingham, AL 35294, USA.Abstract
We aimed to investigate the relationship between dietary saturated fat on fasting triglyceride (TG) and cholesterol levels, and any mediation of this relationship by dietary carbohydrate intake. Men and women in the NHLBI Genetics of Lipid-Lowering Drugs and Diet Network (GOLDN) study (n = 1036, mean age ± SD = 49 ± 16 y) were included. Mixed linear models were run with saturated fat as a predictor variable and fasting TG, very low density lipoprotein cholesterol (VLDL-C), low density cholesterol (LDL-C) and high density cholesterol (HDL-C) as separate outcome variables. Subsequent models were run which included dietary carbohydrate as a predictor variable, and an interaction term between saturated fat and carbohydrate. All models controlled for age, sex, BMI, blood pressure and dietary covariates. In models that included only saturated fat as a predictor, saturated fat did not show significant associations with fasting lipids. When carbohydrate intake and an interaction term between carbohydrates and saturated fat intake was included, carbohydrate intake did not associate with lipids, but there was an inverse relationship between saturated fat intake and VLDL-C (P = 0.01) with a significant interaction (P = 0.01) between saturated fat and carbohydrate with regard to fasting VLDL-C concentrations. Similar results were observed for fasting TG levels. We conclude that, when controlling for carbohydrate intake, higher saturated fat was associated with lower VLDL-C and TGs. This was not the case at higher intakes of carbohydrate. This has important implications for dietary advice aimed at reducing TG and VLDL-C levels.Mike's Thoughts: "Won't saturated fat kill me? Won't it trash my cholesterol? Won't it give me a heart attack?" This is probably my top question nearly daily in some form. Updated science IS ALL AROUND us, yet the conventional medical and nutritional community seems to completely ignore it. Much like ACLS (advanced cardiac life support), the trickle-down effect of current information is about 10 years behind. Luckily, you have opinionated loud mouths like me.
So Current, It's Scary: Charles just called me, and said he posted this: In Defense of Saturated Fat
So close, I can taste the lab values.
Update: Almost done. This has been a grind comparable to "Murph" intersected with rounds of "Cindy", all the while having an evil troll spike your peri-workout BCAAs with pine tar. Yeah, THAT kind of grind. But when you are done, you are so fucking high on cortisol and epinephrine, it's like ambrosia.
Well, I'm almost there; I've done every single lesson, I've written the mid term, I've done the practical with my naturopathic physician mentor, and I've run labs on a couple of guinea pigs (actually, well-muscle, highly athletic guinea pigs!). Last, but by far not least, is the final exam (80 question, short answer.)
I've discussed the implementation of FDN with James OPT Fitzgerald, who is also currently studying FDN. It's exciting, because it's the "missing link" of athletic performance---we can dial nutrition, training, lifestyle, but steroid hormonal balance is the 4th piece, if you will. I'll be heading down to the OPT International Center for Fitness next month in Scottsdale, AZ to spend some time with James and, no doubt, learn a boatload and probably get my butt kicked royally in some form of testing (lactate threshold, anyone?)
For The record: I can be found here, on Facebook: Dynamic Nutrition Facebook Page. I find it easier and quicker to slap up an interesting study than putting up a blog post. I wish I was the uber-frequent blogger, but it ain't going to happen.
My Current Training
Honestly, not much to put in here...trying to get anything in when I can. I will say I have a very new found respect for high end athletes with kids. It ain't easy! I've been able to concentrate on my strength sessions with a helluva lot more frequency than any form of MetCon. Some recent numbers:
- Front Squat 295#
- Squat Clean 230#. Seeing the above number, and the fact I can deadlift 435#, there's a serious disconnect in technique. This should be at least 20# more.
- Rack Jerk (behind the neck) 245#
- Split jerk 215#. Once again, a disconnect.
- Back squat 355#
- Deadlift 435#
- Overhead Press 141# AH HA, the god-forsaken disconnect. Meh, I dunno, but I struggle here.
Recently purchased a C2 rower, and I'll have picture of my home gym setup next time I blog. Gas tank feels like it's on it's way back from the depths of adrenal fatigue, but it's still fubard. Recent 19:36 5K, at a moderate effort. Need to shave 1:00 off that.
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