Pre & Post Workout Supplements Don't Promote Protein Synthesis

Sports scientists introduced the concept of nutrient timing more than 15 years ago. This involves taking a food supplement before, during or after weight training to promote recovery and muscle growth. Nutrient timing is one of the most important new concepts in sports nutrition. Researchers from Great Britain found that giving free essential amino acids and carbohydrates before or after weight training promoted protein synthesis and muscle growth. In a new study, giving whey protein before or after weight training didn't have the same effect.

They concluded that free essential amino acids and carbohydrates boost post-exercise protein synthesis, while whole protein-carbohydrate supplements don't. Athletes have used protein supplements to increase muscle size and growth since the time of Milo in ancient Greece (Milo was a five-time Olympic games winner and father of progressive resistance training).

This study showed that we still have a lot to learn.