ANALYSIS OF THE ANABOLIC WINDOW BEHAVIOUR IN PHYSICALLY ACTIVE INDIVIDUALS: A LITERATURE REVIEW

Authors

  • Josu Huarte Prieto Universidad del País Vasco, Facultad de Ciencias de la Actividad Física y del Deporte, Spain
  • Javier Yanci Irigoyen Universidad del País Vasco, Facultad de Ciencias de la Actividad Física y del Deporte, Spain http://orcid.org/0000-0002-8965-5024

DOI:

https://doi.org/10.15359/mhs.13-1.1

Keywords:

Supplementation, protein, carbohydrate, anabolic window, post training

Abstract

The purpose of this review was first to determine whether there is enough evidence in scientific literature to insure the existence of the anabolic window subsequent to training sessions to improve muscle adaptations of hypertrophy and strength by ingesting certain nutrients during a period of time. The review was also aimed at establishing if there is a limited time of action for such an anabolic window and finally at analyzing which are the appropriate nutritional recommendations for the training sessions given in the various scientific papers. Information was searched using the PubMed search engine (in English) and Google scholar and Dialnet (in Spanish). The search was narrowed to only articles directly related to training and articles with healthy subjects with no pathologies. Given that the studies analyzed present mixed and contradictory results, it is difficult to determine the existence or non-existence of the anabolic window and its time of action.

Author Biographies

Josu Huarte Prieto, Universidad del País Vasco, Facultad de Ciencias de la Actividad Física y del Deporte

El autor es graduado en Ciencias de la Actividad Física y del Deporte, Universidad del País Vasco (UPV/EHU). Anteriormente se desempeñó como Personal Trainer & Wellness Coaching. En la actualidad trabaja en la Facultad de Educación y Deporte, Universidad del País Vasco (UPV/EHU)

Javier Yanci Irigoyen, Universidad del País Vasco, Facultad de Ciencias de la Actividad Física y del Deporte

El autor es Doctor en Ciencias de la Actividad Fisica y del Deporte. Trabaja como Profesor universitario en la Facultad de Educación y Deporte, Universidad del País Vasco (UPV/EHU), España. El Doctor Yanci es miembro del Cómite de Ética para la investigación con Seres Humanos de la Universidad del País Vasco y ha participado como revisor científico de revistas nacionales e internacionales.

References

Aragon, A. A., & Schoenfeld, B. J. (2013). Nutrient timing revisited: is there a post-exercise anabolic window? Journal of the International Society of Sports Nutrition, 10(1), 5.

Atherton, P. J., & Smith, K. (2012). Muscle protein synthesis in response to nutrition and exercise. The Journal of physiology, 590(5), 1049-1057.

Atherton, P. J. (2013). Is there an optimal time for warfighters to supplement with protein? The Journal of Nutrition, 143, 1848S–1851S. doi:10.3945/jn.113.175984

Borsheim, E., Tipton, K. D., Wolf, S. E., & Wolfe, R. R. (2002). Essential amino acids and muscle protein recovery from resistance exercise. American Journal of Physiology Endocrinology and Metabolism, 283(4), 648-657.

Borsheim, E., Cree, M. G., Tipton, K. D., Elliott, T. A., Aarsland, A., & Wolfe, R. R. (2004). Effect of carbohydrate intake on net muscle protein synthesis during recovery from resistance exercise. Journal of Applied Physiology, 96(2), 674-678.

Burd, N. A., Tang, J. E., Moore, D. R., & Phillips, S. M. (2009). Exercise training and protein metabolism: influences of contraction, protein intake, and sex-based differences. Journal of Applied Physiology, 106(5), 1692-1701.

Cermak, N. M., de Groot, L. C., Saris, W. H. & van Loon, L. J. (2012). Protein supplementation augments the adaptive response of skeletal muscle to resistance-type exercise training: a meta-analysis. The American Journal of Clinical Nutrition, 96(6), 1454-1464.

Conlee, R. K., Lawler, R. M., & Ross, P. E. (1987). Effects of glucose or fructose feeding on glycogen repletion in muscle and liver after exercise or fasting. Annals of Nutrition and Metabolism, 31(2), 126-132.

Campbell, B., Kreider, R. B., Ziegenfuss, T., La Bounty, P., Roberts, M., Burke, D., ... & Antonio, J. (2007). International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 4(8), 8.

Esmarck, B., Andersen, J. L., Olsen, S., Richter, E. a., Mizuno, M., & Kjaer, M. (2001). Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans. Journal of Physiology, 535(1), 301–311.

Glynn, E. L., Fry, C. S., Timmerman, K. L., Drummond, M. J., Volpi, E., & Rasmussen, B. B. (2013). Addition of carbohydrate or alanine to an essential amino acid mixture does not enhance human skeletal muscle protein anabolism. The Journal of Nutrition, 143(3), 307–14.

Helms, E. R., Aragon, A. A., & Fitschen, P. J. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr, 11(1), 20.

Ivy, J. L. (1998). Glycogen resynthesis after exercise: effect of carbohydrate intake. International Journal of Sports Medicine, 19, 142-145.

Ivy, J. L., Res, P. T., Sprague, R. C., & Widzer, M. O. (2003). Effect of a carbohydrate-protein supplement on endurance performance during exercise of varying intensity. International Journal of Sport Nutrition and Exercise Metabolism, 13, 382-395.

Jeukendrup, A. E., Jentjens, R. L., & Moseley, L. (2005). Nutritional considerations in triathlon. Sports Medicine, 35(2), 163-181.

Keizer, H. A., Kuipers, H., Van Kranenburg, G., & Geurten, P. (1987). Influence of liquid and solid meals on muscle glycogen resynthesis, plasma fuel hormone response, and maximal physical working capacity. International Journal of Sports Medicine, 8(2), 99-104.

Kerksick, C., Harvey, T., Stout, J., Campbell, B., Wilborn, C., Kreider, R., … Antonio, J. (2008). International Society of Sports Nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition, 5, 17. doi:10.1186/1550-2783-5-17

Koopman, R., Beelen, M., Stellingwerff, T., Pennings, B., Saris, W. H. M., Kies, A. K., … van Loon, L. J. C. (2007). Coingestion of carbohydrate with protein does not further augment postexercise muscle protein synthesis. American Journal of Physiology. Endocrinology and Metabolism, 293(3), E833–E842. doi:10.1152/ajpendo.00135.2007

Lemon, P. W. (2000). Beyond the zone: protein needs of active individuals. Journal of the American College of Nutrition, 19(sup5), 513S-521S.

Lynch, S. (2013). The differential effects of a complex protein drink versus isocaloric carbohydrate drink on performance indices following high-intensity resistance training: a two arm crossover design. Journal of the International Society of Sports Nutrition, 10(1), 31.

Mori, H. (2014). Effect of timing of protein and carbohydrate intake after resistance exercise on nitrogen balance in trained and untrained young men. Journal of Physiological Anthropology, 33(1), 24. doi:10.1186/1880-6805-33-24

Moro, C. (2007). Nutrición de alto rendimiento en el deporte. Barcelona, España: Olimpus Sport Nutrición S.A.

Nicholas, C. W., Green, P. A., Hawkins, R. D., & Williams, C. (1997). Carbohydrate intake and recovery of intermittent running capacity. International Journal of Sport Nutrition, 7(4), 251-260.

Rasmussen, B. B., Tipton, K. D., Miller, S. L., Wolf, S. E., & Wolfe, R. R. (2000). An oral essential amino acid-carbohydrate supplement enhances muscle protein anabolism after resistance exercise. Journal of Applied Physiology (Bethesda, Md. : 1985), 88(2), 386–392.

Roy, B. D., Tarnopolsky, M. A., MacDougall, J. D., Fowles, J., & Yarasheski, K. E. (1997). Effect of glucose supplement timing on protein metabolism after resistance training. Journal of Applied Physiology, 82(6), 1882-1888.

Saunders, M. J., Kane, M. D., & Todd, M. K. (2004). Effects of a carbohydrate-protein beverage on cycling endurance and muscle damage. Medicine and Science in Sports and Exercise, 36(7), 1233-1238.

Schoenfeld, B. J., Aragon, A. A., & Krieger, J. W. (2013). The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. Journal of the International Society of Sports Nutrition, 10(1), 53.

Stark, M., Lukaszuk, J., Prawitz, A., & Salacinski, A. (2012). Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training. Journal of the International Society of Sports Nutrition, 9(1), 1-8.

Tang, J. E., Moore, D. R., Kujbida, G. W., Tarnopolsky, M. a, & Phillips, S. M. (2009). Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. Journal of Applied Physiology, 107(3), 987–992.

Tarnopolsky, M. A., Gibala, M., Jeukendrup, A. E., & Phillips, S. M. (2005). Nutritional needs of elite endurance athletes. Part I: Carbohydrate and fluid requirements. European Journal of Sport Science, 5(1), 3-14.

Tipton, K. D., Ferrando, A. A., Phillips, S. M., Doyle, D., & Wolfe, R. R. (1999). Postexercise net protein synthesis in human muscle from orally administered amino acids. American Journal of Physiology Endocrinology and Metabolism, 276(4), 628-634.

Tipton, K. D., Rasmussen, B. B., Miller, S. L., Wolf, S. E., Owens-Stovall, S. K., Petrini, B. E., & Wolfe, R. R. (2001). Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. American Journal of Physiology-Endocrinology and Metabolism, 281(2), 197-206.

Verdijk, L. B., Jonkers, R. A., Gleeson, B. G., Beelen, M., Meijer, K., Savelberg, H. H., ... & van Loon, L. J. (2009). Protein supplementation before and after exercise does not further augment skeletal muscle hypertrophy after resistance training in elderly men. The American journal of clinical nutrition,89(2), 608-616.

White, J. P., Wilson, J. M., Austin, K. G., Greer, B. K., St John, N., & Panton, L. B. (2008). Effect of carbohydrate-protein supplement timing on acute exercise-induced muscle damage. Journal of the International Society of Sports Nutrition, 5(1), 1-7.

Published

2016-06-03

How to Cite

Huarte Prieto, J., & Yanci Irigoyen, J. (2016). ANALYSIS OF THE ANABOLIC WINDOW BEHAVIOUR IN PHYSICALLY ACTIVE INDIVIDUALS: A LITERATURE REVIEW. MHSalud: Revista En Ciencias Del Movimiento Humano Y Salud, 13(1). https://doi.org/10.15359/mhs.13-1.1

How to Cite

Huarte Prieto, J., & Yanci Irigoyen, J. (2016). ANALYSIS OF THE ANABOLIC WINDOW BEHAVIOUR IN PHYSICALLY ACTIVE INDIVIDUALS: A LITERATURE REVIEW. MHSalud: Revista En Ciencias Del Movimiento Humano Y Salud, 13(1). https://doi.org/10.15359/mhs.13-1.1

Comentarios (ver términos de uso)

Most read articles by the same author(s)

<< < 2 3 4 5 6 7 8 9 10 11 > >>