Protein
Protein is another critical nutrient post-exercise. Protein is essential to post exercise anabolism. Protein provides amino acids that are used to rebuild damaged tissues as well as provide enzymes and carrier proteins necessary for adaptation to exercise. Without protein, which supplies essential amino acids for endogenous protein synthesis, the body's ability to adapt to exercise is greatly diminished.
Studies have shown a 12 to 14 day period after the onset of an unaccustomed exercise program, in which nitrogen balance, the ratio of protein intake to protein loss, is negative (Butterfield 1987). Any study looking at protein needs and exercise must take this into account. Nitrogen balance during this period appears to be insensitive to total caloric intake, but can be improved with a high protein intake if adequate calories are supplied (Gontzea 1975). Even though additional protein intake will prevent nitrogen balance from becoming negative, it will still fall despite high protein intake during the first two weeks of exercise.
Muscle specific messenger RNA (mRNA) produced subsequent to training has a half-life of only 4-5 hours. It is so short because mRNA has no "quality control" mechanism built into the coding. By keeping the half-life short, any errors in the sequence won't be able to produce enough defective proteins to do irreparable damage to the cell or organism. This also allows tight control of protein metabolism.
The timing of protein intake is important. If the anabolic stimulus from exercise is to be maximized, a steady flow of amino acids must bathe the muscle while mRNA content is high. It should be no surprise that the optimum time for protein intake after your workout is relatively brief compared to frequency of training a particular muscle. Muscle protein synthetic rate (MPS) is elevated in humans by up to 50% at about 4 hours following a bout of heavy resistance training, and by 109% at 24 hours following training. A study done by Macdougall (MacDougall et al 1995) further examined the time course for elevated muscle protein synthesis by examining its rate at 36 hrs following a bout of heavy resistance training. Six healthy young men performed 12 sets of 6- to 12-RM elbow flexion exercises with one arm while the opposite arm served as a control. MPS was calculated from the in vivo rate of incorporation of L-[1,2-13C2] leucine into biceps brachii of both arms over 11 hours. At an average time of 36 hours post-exercise, MPS in the exercised arm had returned to within 14% of the control arm value, the difference being nonsignificant. The following conclusions can be drawn from this study, following a bout of heavy resistance training, muscle protein synthetic rate increases rapidly, is more than double at 24 hours, and then declines rapidly so that at 36 hours it has almost returned to baseline.
Current recommendations for total protein intake for athletes is between 1.6-1.8 grams per kilogram body weight, depending on who you read, however, it is not uncommon for bodybuilders to consume in excess of 2 grams per kg of body weight with no ill effects. It should be remembered that the body does not have the capacity to effectively store amino acids. Protein should be eaten at least every 3-4 hours. The evening meal should contain slowly digesting protein that will allow a steady release of amino acids into your system well into the night. Dinner is a perfect time for steak or other meat dishes.
and
Fouillet H, Mariotti F, Gaudichon C, Bos C, Tome D. Peripheral and splanchnic metabolism of dietary nitrogen are differently affected by the protein source in humans as assessed by compartmental modeling. J Nutr. 2002 Jan;132(1):125-33.
Fouillet H, Gaudichon C, Mariotti F, Bos C, Huneau JF, Tome D. Energy nutrients modulate the splanchnic sequestration of dietary nitrogen in humans: a compartmental analysis. Am J Physiol Endocrinol Metab. 2001 Aug;281(2):E248-60.
Fouillet H, Gaudichon C, Mariotti F, Mahe S, Lescoat P, Huneau JF, Tome D.
Compartmental modeling of postprandial dietary nitrogen distribution in humans.
Am J Physiol Endocrinol Metab. 2000 Jul;279(1):E161-75.
Gaudichon C, Mahe S, Benamouzig R, Luengo C, Fouillet H, Dare S, Van Oycke
M, Ferriere F, Rautureau J, Tome D. Net postprandial utilization of [15N]-labeled milk protein nitrogen is influenced by diet composition in humans. J Nutr. 1999 Apr;129(4):890-5.
Fouillet H, Bos C, Gaudichon C, Tome D. Approaches to quantifying protein metabolism in response to nutrient ingestion. J Nutr. 2002 Oct;132(10):3208S-18S.
Burke LM. Nutrition for post-exercise recovery. Aust J Sci Med Sport Mar;29(1):3-10, 1997
Butterfield GE, Whole-body protein utilization in humans. Med. Sci. Sports Exrc., Vol. 19, No. 5 (Supplement), pp. S157-S165, 1987.
Gisolfi CV., Lamb DRR. (Eds.) Perspectives In Exercise Science and Sports Medicine Volume 3: Fluid Homeostasis During Exercise. Cooper Publishing Group, LLC 1990.
Gontzea I, Sutzescu P, Dumitrache S. The influence of adaptation to physical effort on nitrogen balance in man. Nutr. Rept. Inturn. 11:231-236, 1975
Goodyear LJ, Kahn BB, Exercise, glucose transport, and insulin sensitivity. Annu. Rev. Med. 49:235-261, 1998
Halseth AE, Bracy DP, Wasserman DH. Limitations to exercise- and maximal insulin-stimulated muscle glucose uptake. J. Appl. Physiol. 85(6):2305-2313, 1998
Hayashi N, Tashiro T, Yamamori H, Takagi K, Morishima Y, Otsubo Y, Sugiura T, Furukawa K, Nitta H, Nakajima N, Suzuki N, Ito I Effect of intravenous omega-6 and omega-3 fat emulsions on nitrogen retention and protein kinetics in burned rats. Nutrition 1999 Feb;15(2):135-9
MacDougall JD, Gibala MJ, Tarnopolsky MA, MacDonald JR, Interisano SA, Yarasheski KE The time course for elevated muscle protein synthesis following heavy resistance exercise. Can J Appl Physiol 1995 Dec;20(4):480-6
Sherman LA, Hirshman MF, Cormont M, Le Marchand-Brustel Y, Goodyear LJ. Different effects of insulin and exercise on Rab4 distribution in rat skeletal muscle. Endocrinology 137:266-73, 1996
Smith L.L, Fulmer M.G, Holbert D, McCammon M.R, Houmard J.A, Frazer D.D, Nsien E, and Isreal R.G. The impact of a repeated bout of eccentric exercise on muscular strength, muscle soreness and creatine kinase. Br. J. Sports Med.1994; 28 (4) 267-271.
Tarpenning KM, Wiswell RA, Marcell TJ, Hawkins SA. Influence of Weight Training Exercise and Modification of Hormonal Response on Skeletal Muscle Growth. Medicine & Science in Sports & Exercise. 1998 May;30(5) Supplement; S1-S1339
Tipton KD, Rasmussen BB, Miller SL, Wolf SE, Owens-Stovall SK, Petrini BE, Wolfe RR. Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am J Physiol Endocrinol Metab. 2001 Aug;281(2):E197-206.
and
http://www.hypertrophy-specific.com/cgi-bin....13;t=23
) but I can't find it... What I can find is this:
your cunningness!
