The document summarizes research into the most beneficial timing of protein consumption for muscle strength. It analyzed sources from Baker University's online research databases from 1999-2012. The results indicated that consuming protein immediately following exercise shows better results for muscle strength than consuming protein throughout the day or before exercise. The discussion suggests protein timing in relation to exercise is important for optimal muscle strength.

1. Title of Presentation
Authors
Baker University, Baldwin City, KS
Acknowledgements
Abstract
Background
Purpose
Results
Methods Results (cont.)
Discussion
Conclusion
Protein is used for many things. Many people know protein as a
supplement that will increase your muscle mass and strength. However,
most do not know that the timing of protein consumption is crucial to the
building of muscle mass and muscle strength. Purpose: The purpose of
this research was to assess the most beneficial time to consume protein. It
was wondered if protein consumption would be more useful if ingested
before exercise, immediately following exercise, or any time throughout the
day. Methods: The evidence found on Baker University’s online research
database was analyzed to develop a full understanding of the timing of
protein consumption and its effects on maximal strength in. Results: The
results of this study indicated that the most effective time to consume
protein for optimum muscle strength is immediately following exercise.
Discussion: Based on the results from the research articles, the timing of
protein consumption in regard to optimum muscle strength is important to
do properly. The research suggests that the consumption of protein
immediately following exercise shows better results in muscle strength
than consuming protein throughout the day.
•The evidence found on Baker University’s online research database
was analyzed to develop a full understanding of the timing of protein
consumption and its effects on maximal strength.
•Google Scholar and EbscoHost were used to analyze this topic.
•The research was performed in literature from 1999-2012.
•The evidence found on the online research databases was analyzed to
develop a complete understanding of the timing of protein consumption
and its effects on maximal strength.
•Five levels of evidence were used to analyze each source.
•Level 1: Randomized Controlled Trials. All participants at the same
place in physical state are randomized to two different treatment
studies.
•Level 2: Prospective Cohort Study. A control group of participants is
used to compare the participants undergoing the treatment study.
•Level 3: Retrospective Cohort Study. Two treatment groups are
compared, however the study is after the treatment has already been
completed.
•Level 4: Case Series. The status of each participant before and after
treatment are compared without the use of a control group.
•Level 5: Expert Opinion. The opinion of an expert or an individual case
report.
•The keywords used to complete the research were protein, timing,
muscle strength, athletes, and exercise.
Athletes are always looking for a way to improve their physical abilities. A
key factor in reaching peak performance could be as simple as diet.
Protein is one of the main components for the building of muscles strength
and body composition. Some typical forms of protein consumed by
athletes are whey and casein. Contrary to common belief, the time in
which the protein is ingested plays a fundamental role in the building of
muscle strength. The purpose of this research was to assess the most
beneficial time to consume protein.
Suggested time
of protein
consumption
Rando
mized
Contro
lled
Trials
Prospec
tive
Cohort
Study
Retros
pective
Cohort
Studies
Case
Series
Expert
Opinion
Post-exercise 3 5 0 2 9
Pre-exercise 1 0 0 0 3
Ad libitum 4 0 0 1 4
• The importance of protein to athletes has long been recognized (Tipton
2004).
•Food intake, or rather protein ingestion, directly elevates muscle protein
synthesis rates (Loon 2014).
•Dietary guidelines from a variety of sources have settled on an adequate
dietary protein intake for those over the age of 19 of 0.8-0.9g protein kg
body weight (Phillips 2007).
•Exercise alters both protein synthesis and protein breakdown (Lemon
1998).
•Evidence is accumulating that supports the benefits of the timing of
protein intake and its effect on gains in lean mass during resistance
exercise training (Campbell 2007).
Suggested
time of
protein
consumptio
n
Randomiz
ed
Controlled
Trials
Prospective
Cohort
Study
Retrospecti
ve Cohort
Study
Case Series Expert
opinion
Post-
exercise
with
carbohydrat
es
2 0 0 0 0
Post-
exercise,
during
exercise,
and pre-
exercise
2 0 1 0 7