Participants initially this website performed a 1RM for squat, dead lift, and barbell lunge exercises. On the second visit, subjects

performed four sets of at least 10 repetitions at 80% of their 1RM for the exercises with 90 seconds between sets. On visits three (24 hours from visit two) and four (48 hours from visit two), participants performed four sets of squats with the previous weight and performed as many repetitions per set as possible [32]. Hoffman et al. [32] found that the group receiving the proprietary protein blend performed significantly more repetitions at visits three and four than did subjects receiving the placebo. These findings provide evidence that protein supplementation pre- and post-workout is useful in maximizing weight-training performance, as well as in hastening exercise recovery 24 and 48 hours post-exercise. Timing of supplementation in relation to the resistance workout also has been studied [33]. Cribb et al. assigned 23 male bodybuilders to one of two groups: those who received a supplement a) before and after a workout, or b) in the morning and evening. The supplement contained 40 g protein (from whey isolate), 43 g carbohydrate

(glucose), and seven g creatine monohydrate per 100 g. Each participant was given the supplement in quantities selleck chemical of 1.0 g.kg-1 body weight. All participants followed a preliminary resistance weight-training program for 8–12 weeks before baseline measurements were taken. Participants then started the 10-week resistance weight-training session which was divided into three distinct stages: preparatory (70–75% 1RM), overload

phase 1 (80–85%1RM), and overload phase 2 (90–95% 1RM) [33]. Results indicated significant differences in body composition in the group consuming the supplement pre- and post-workout [33]. This group experienced increased LBM and decreased body fat. Both groups demonstrated increases in strength, but the pre- and post-workout group demonstrated significantly greater gains [33], indicating that timing of the ingestion of the protein supplement was crucial. This is contradictory Erythromycin to the findings of Hoffman et al. [31] with respect to changes in body composition. This could be because Cribb et al. [33] used a supplement that was a combination of protein, carbohydrate and creatine whereas, Hoffman et al. [31] supplemented with protein only. The major finding of this study was that after 10 weeks of training, supplementation pre/post each workout resulted in greater improvements in 1RM strength and body composition (increased LBM and decreased body fat percentage) compared with a matched group who consumed supplement in the morning and evening, outside of the pre- and post-workout time frames.