Supplementation During Exercise

We all look for the best ways to improve body composition, whether that be increased muscle mass or losing body fat. An increase in muscle mass is one of the best ways to improve body shape and one strived for each day by millions of men around the world each day. Nutritional strategies before and after training are well documented to help build muscle through increased protein synthesis. However recent evidence is pointing towards extra benefits when food is supplemented during exercise.

A new study from the American Journal of Endocrinology and Metabolism investigated the effects of two supplements and their effects on protein balance during resistance training. One group consumed a carbohydrate supplement whilst the others consumed a mixed carbohydrate and protein supplement.

They found that the mixed supplement was the only to provide a positive protein balance, therefore allowing muscle to be built. This is very interesting especially when you see many men and women consuming their carbohydrate only sports drinks during a training session. The negative protein balance associated with carbohydrate only supplementation may hinder the gains the individual is looking to achieve.

The interesting thing about this study was that both groups were in a fed state prior to training. Thus implying that a mixed protein and carbohydrate supplement may provide additional increases in protein synthesis even when a pre training supplement is consumed.

For people interested in adding muscle to their bodies a supplement regime of pre, during and post workout may be the most effective strategy.

For more information : Beelen M, et al. Protein coingestion stimulates muscle protein synthesis during resistance-type exercise. american Journal of Endocrinology and Metabolism: 295(1):E70-7, 2008.