Dr. Squat - Dr. Fred Hatfield

This should be common knowledge by now, but I thought this was one of the better studies on the subject. Consuming protein/carbs directly before and after a workout is much more effective than morning/night.

Cribb, P.J., & Hayes, A. (2007) Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Medicine and Science in Sports and Exercise, 38, 1918-1925

Hypothesis: Does supplement timing have an effect on hypertrophy, strength, and body composition?

Protocol: 10 week strength / hypertrophy program using recreational bodybuilders. Half consumer a protein:carb drink directly before/after lifting and the other in the morning/night. This second group did not consume anything for 5 hours after lifting.

Results: Both groups had the same diet, so calories ingested wasn't an issue. The first group saw increased 1RM on bench/squat, increased type II cross sectional area, and increased LBM / decreased BF. The supplement was based on body weight but an 80kg (176 lbs) subject would haven gotten 34g carb/32 g protein, so we're not talking a lot to trigger an anabolic effect.

John