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Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "
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16.06.2011 |
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Protein helps muscles grow faster up to 24 hours after strength training
Strength athletes' muscle growth is not only boosted by consuming extra proteins before, during and just after a training session. For up to 24 hours after a workout in the gym, muscles react positively to protein intake. At least, young men's muscles do.
Study
On one occasion the men trained their one leg with sets using 90 percent of their 1RM, and trained to failure. [90FAIL]
On another occasion the men did sets with 30 percent of their 1RM and did the number reps required to match the amount of effort they had expended during the 90FAIL session. [30WM]
On yet another occasion the men did sets with 30 percent of their 1RM, but then trained to failure. [30FAIL]
Exactly 24 hours after the training session the subjects returned to the lab and were given another liquid meal. After this the researchers then measured how much the meal boosted the synthesis of muscle fibres in comparison with the trained men who had not been given a meal. The researchers also measured the synthesis of sarcoplasmic muscle protein and that of all muscle proteins together, but found no – or no significant – effect.
FED = effect of fluid meal in untrained leg; EXFED = effect of fluid meal plus training.
Results
To-failure training with 90 percent of 1RM stimulates the anabolism in a different way from how to-failure training with 30 percent of 1RM does this. Which suggests that training with heavy weights and training with less heavy weights complement each other.
The take-home message for strength athletes is clear. Protein manufacturers will like this study.
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