Schoenfeld Brad Jon, Aragon Alan, Wilborn Colin, Urbina Stacie L, Hayward Sara E, Krieger James
Department of Health Sciences, Herbert H. Lehman College, City University of New York , Bronx , NY , United States.
Department of Nutrition, California State University , Northridge , CA , United States.
PeerJ. 2017 Jan 3;5:e2825. doi: 10.7717/peerj.2825. eCollection 2017.
The purpose of this study was to test the anabolic window theory by investigating muscle strength, hypertrophy, and body composition changes in response to an equal dose of protein consumed either immediately pre- versus post-resistance training (RT) in trained men. Subjects were 21 resistance-trained men (>1 year RT experience) recruited from a university population. After baseline testing, participants were randomly assigned to 1 of 2 experimental groups: a group that consumed a supplement containing 25 g protein and 1 g carbohydrate immediately prior to exercise (PRE-SUPP) ( = 9) or a group that consumed the same supplement immediately post-exercise (POST-SUPP) ( = 12). The RT protocol consisted of three weekly sessions performed on non-consecutive days for 10 weeks. A total-body routine was employed with three sets of 8-12 repetitions for each exercise. Results showed that pre- and post-workout protein consumption had similar effects on all measures studied ( > 0.05). These findings refute the contention of a narrow post-exercise anabolic window to maximize the muscular response and instead lends support to the theory that the interval for protein intake may be as wide as several hours or perhaps more after a training bout depending on when the pre-workout meal was consumed.
本研究的目的是通过调查受过训练的男性在抗阻训练（RT）前或后立即摄入等量蛋白质后肌肉力量、肌肉肥大和身体成分的变化，来验证合成代谢窗口期理论。研究对象是从大学生群体中招募的21名受过抗阻训练的男性（抗阻训练经验>1年）。在进行基线测试后，参与者被随机分配到2个实验组中的1组：一组在运动前立即服用含25克蛋白质和1克碳水化合物的补充剂（运动前补充组）（n = 9），另一组在运动后立即服用相同的补充剂（运动后补充组）（n = 12）。抗阻训练方案包括在10周内每周进行3次，且非连续的训练课。每次训练采用全身训练常规，每个练习进行3组，每组8 - 12次重复。结果显示，训练前和训练后摄入蛋白质对所有研究指标的影响相似（P>0.05）。这些发现驳斥了关于存在一个狭窄的运动后合成代谢窗口期以最大化肌肉反应的观点，转而支持了这样一种理论，即蛋白质摄入的时间间隔在训练后可能长达数小时甚至更长，这取决于运动前一餐的摄入时间。
