ProteinThe significance of protein timing when

exercising

What are proteins and why are they

significant? Protein is one of the three

macronutrients needed to maintain health.

The other two include Carbohydrates and Fat.

Protein is used in the body for growth and maintenance

Examples of protein Poultry

Fish

Red meats

Dairy

Beans

eggs

tofu

Nuts and

seeds

Timing It’s best to consume protein

after exercising

Age Age does not effect how your

body digests protein

YM at rest YM after exercise OM at rest OM after exercise0

0.1

0.2

0.3

0.4

0.5

0.6

0.7

0.8

Excercise and Protein Digestion

Protein level

The American Journal of Clinical

Nutrition conducted a study to

determine how protein intake is

affected at rest compared to

after exercise.

How was this figured out?

How were these results determined?

Two groups of men 20-49, 50+ were put into a study.

They gave each group 20 grams of protein at rest, and before a workout

Blood and muscle samples were taken before and after each test to test for digestion and absorption patterns

What did the research find?

That the absorption of protein was almost 10 times higher in those who had just worked out as opposed to those who were at rest.

Age did not have a factor in protein absorption

Graph

Conclusion Eat protein and stay

active!

Reference: Pennings B, Koopman R, Beelen M, Senden MG, Saris W, VanLoon JC. Exercising before protein intake allows for greater use of dietary protein-derived amino acids for de novo muscle protein synthesis in both young and elderly men. AM J Clin Nutr. 2011; 93(2): 322-331