The importance of nutrition throughout a training regimen.

1. A popular research topic in the modern Sport Science studies has been pre- and post-
training nutrition, and their effects on performance. However, more recent research has
focused on intra-workout nutrition as well. This review will touch on all three.
Before proceeding further, one must understand the concept of Net Protein Balance. Net
Protein Balance (NPB) equals Muscle Protein Synthesis (MPS) minus Muscle Protein
Breakdown (MPB), or NPB = MPS - MPB. And for muscle repair to occur, NPB must be
positive, that is, MPS > MPB. And though MPS does increase with resistance training, it
is not enough to be greater than MPB. NPB can only be positive when some sort of
protein is consumed in conjunction with resistance training. Phillips et al JACN 2005.
Pre-workout nutrition has been discovered to be as important, if not more, than post. In
several recent studies, the consumption of plain water, a carbohydrate (CHO) drink, a
whole protein and CHO drink, and an Essential Amino Acid (EEA) and CHO drink was
analyzed. The results were that with the consumption of 6g of EEA, along with 35g of
CHO, stimulated the greatest amount of net protein synthesis, and that this combination is
significantly superior to the other fluids. More importantly, however, is that NPS is
superior when this combination of EEA and CHO is consumed prior to exercise as
compare to when consumed after exercise. Tipton et al AJP 2001.
For intra workout nutrition, the consumption of 6g of EEA with 35g of CHO,
independent of the pre-workout meal, presents several major benefits: a greater decrease
in Cortisol; the greatest effect on Insulin release post exercise; the greatest effect on
Testosterone release during exercise; and the greatest decrease in Muscle Protein
Breakdown up to 48 hours post exercise. It also boosts the anabolic effect of resistance
training to greater extent vs. CHO or EEA independently. Byrd et al 2006. Also, during
glycolysis, carbohydrate ingestion helps with the maintenance of intramuscular glycogen
stores due to greater glycogen resynthesis during resistance training: muscle glycogen
stores are used during repeated bouts of anaerobic activity. When a particular set is
discontinued, the glycogen stores attempt to reload, up to the commencement of another
bout of exercise, in which the glycogen stores are activated once again. The consumption
of 4-8g/mL of CHO provides adequate CHO for glycogen maintenance during exercise
without gastric emptying distress.
In regards to post workout, both casein and whey protein are very rich in EEAs and
BCAAs. Since casein clots in the gut, it delays gastric emptying, thereby exhibiting a
slower release of aminos. Whey is soluble, allowing for a faster gastric emptying, and
therefore a more rapid release of aminos. It had been thought that consuming casein with
whey post workout would delay the absorption of whey, minimizing the effectiveness of
its rapid release of aminos. However, a major find is that consuming casein and whey
together will not negatively affect the absorption of each individually. In fact, the
combination of both, such as in milk, seems to improve their absorbability, and will
actually provided protein synthesis 4-9 times better and for longer period of time post
workout than casein or whey individually. Bilsborough et al IJSNEM 2006.

2. At least 15g of whole protein is needed in order to get at least 6g of EAAs post workout.
However, the effectiveness ceiling may be 40g.
Also, though no study has definitively concluded a specific ratio of CHO and protein post
workout (2:1, 4:1, etc.), research has concluded that the aforementioned protein must be
consumed in conjunction with a CHO in a ratio greater than 1:1 in order to maximize the
absorbability of both the protein and the CHO. And, since glucose is not insulin
dependent post workout, a combo of CHO/PRO will also provided for greatest storage of
glycogen, as well as a greater insulin response. Ivy et al JAP 2002, Van Loon et al AJCN
2000.