One of the most common questions regarding Sports Supplements is when to take them. In this three part blog Matt Lovell explains the research behind the timing of intake and goes on (later in the week) to explain how Kinetica products fulfill these requirements:
1) Timing is the most important determinant on sporting performance gains, rather than total intake. This highlights a useful role for supplementation.
2) Not all protein is equal: Protein quality determines the effect of protein
3) Sports where trauma, strength and endurance are considered in combination would theoretically increase protein demands further
One of the major influences of protein metabolism is timing of dietary intake, as opposed to protein quantities. Bodybuilders have typically referred to the time for potential feeding post training as the “window of opportunity”. It is likely this is within the first hour of recovery. Studies supporting benefits from earlier protein-feeding involve immediate supplementation, whereas any negative findings involved providing protein after this initial 1 hr period. This is a major factor supporting the use of immediate-post-training shakes, even if daily protein intake is adequate.
Supplementing essential amino acids (EAAs – in high levels in Whey Protein) showed no benefits of ingestion at +3 hr compared to +1 hr in untrained adults (Hoffman, Ratamess, Tranchina, Rashti, Kang, & Faigenbaum 2009).
In contrast, immediate protein-feeding revealed a 3-times greater uptake by exercised muscle, and a 12% increase in whole body protein synthesis, compared to +3 hr (Levenhagen et al. 2001). The hormonal environment, or the transcriptional/signalling machinery in skeletal muscle may be significantly altered after 1 hr, eliciting different responses to protein ingestion after this time.
Protein intake is optimised by eating as close as possible to exercise, highlighting a potential for convenient commercial sports-foods. When the gym-door closes, a window opens… but the window of opportunity is quickly shut.
In addition to considerations of convenience and timing, certain athletes may have an increased need for protein due to the exceptional demands of their sport. Studies on resistance trained athletes have showed requirements as high as 2.5g/KG for positive nitrogen balance to be achieved (Tang & Phillips, 2009), while endurance exercise also increases protein demands by increasing amino-acid oxidation (Tarnopolsky, 2004/1988).
Finally, not all protein is equal! Whey protein has been shown to increase insulin sensitivity and enhance strength-gains in athletes over other types of protein (Tang, Moore, Kujbida, Tarnopolsky, & Phillips, 2009; Tang & Phillips, 2009). This has a particular relevance in the post-training window. Kinetica products have an amino acid profile to exploit both of these benefits, as well as providing the carbs necessary for maximal impact of protein.
Matt Lovell is an Elite Sports Nutritionist who has worked with leading International teams in Rugby, Football and Athletics. He is a Kinetica Brand Ambassador. We will publish more specific information of the suitability of Kinetica Lean Gain, Complete and 100% Recovery later this week.
