Department of Exercise Science, Energy Metabolism and Body Composition Laboratory, Elon University, 100 Campus Drive, Elon, NC 27244, USA.
Nutrients. 2018 Sep 10;10(9):1273. doi: 10.3390/nu10091273.
Consuming milk proteins (casein (CP) and whey (WP)) at night before sleep has been shown to positively influence next morning resting metabolic rate (RMR). No data exist regarding the effect of pre-sleep consumption of CP and WP on the ability to perform resistance exercise (RE) the following morning. The present study compared the effects of low (24 g) and high (48 g) doses of CP and WP and a non-energetic placebo (PLA) consumed 30 min before sleep on morning RMR, and RE performance. Nine active women participated in this randomized, double-blind, crossover study. Next morning RMR was measured via indirect calorimetry. RE was performed on six machines for 2 sets of 10 repetitions, and a 3rd set to failure at 60% of one-repetition maximum to calculate RE volume (weight lifted × sets × repetitions). Magnitude based inferences were used. Compared to the PLA, 48 g CP had a likely increase in RMR (4.0 ± 4.8%) and possibly trivial (1.1 ± 7.0%) effect on RE volume. There were no clear effects of 24 g CP, 24 g and 48 g of WP on RMR and RE volume. In conclusion, 48 g CP elicited favorable changes in morning RMR, with only trivial changes in RE performance.
在睡前食用牛奶蛋白（酪蛋白（CP）和乳清（WP））已被证明能积极影响次日早晨的静息代谢率（RMR）。目前尚无关于睡前摄入 CP 和 WP 对次日进行抗阻运动（RE）能力的影响的数据。本研究比较了低（24 克）和高（48 克）剂量的 CP 和 WP 以及 30 分钟前睡前摄入的非能量安慰剂（PLA）对早晨 RMR 和 RE 表现的影响。9 名活跃的女性参与了这项随机、双盲、交叉研究。次日早晨通过间接测热法测量 RMR。RE 在六台机器上进行，每组 10 次重复，第三组重复 60%的一次重复最大重量，以计算 RE 量（举重×组×重复次数）。采用基于幅度的推断。与 PLA 相比，48 克 CP 可能使 RMR 增加（4.0±4.8%），而对 RE 量可能仅有微小影响（1.1±7.0%）。24 克 CP、24 克和 48 克 WP 对 RMR 和 RE 量均无明显影响。总之，48 克 CP 可引起早晨 RMR 的有利变化，而 RE 表现仅有微小变化。
