Protein ingestion before sleep improves post-exercise overnight recovery

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Protein ingestion before sleep improves post-exercise overnight recovery. / Res, PT; Groen, B; Pennings, B; Beelen, M; Wallis, Gareth; Gijsen, AP; Senden, JM; van Loon, LJ.

In: Medicine and Science in Sports and Exercise, Vol. 44, No. 8, 08.2012, p. 1560-1569.

Research output: Contribution to journalArticle

Harvard

Res, PT, Groen, B, Pennings, B, Beelen, M, Wallis, G, Gijsen, AP, Senden, JM & van Loon, LJ 2012, 'Protein ingestion before sleep improves post-exercise overnight recovery', Medicine and Science in Sports and Exercise, vol. 44, no. 8, pp. 1560-1569. https://doi.org/10.1249/MSS.0b013e31824cc363

APA

Res, PT., Groen, B., Pennings, B., Beelen, M., Wallis, G., Gijsen, AP., Senden, JM., & van Loon, LJ. (2012). Protein ingestion before sleep improves post-exercise overnight recovery. Medicine and Science in Sports and Exercise, 44(8), 1560-1569. https://doi.org/10.1249/MSS.0b013e31824cc363

Vancouver

Author

Res, PT ; Groen, B ; Pennings, B ; Beelen, M ; Wallis, Gareth ; Gijsen, AP ; Senden, JM ; van Loon, LJ. / Protein ingestion before sleep improves post-exercise overnight recovery. In: Medicine and Science in Sports and Exercise. 2012 ; Vol. 44, No. 8. pp. 1560-1569.

Bibtex

@article{d7c6f97bae0d44eea6169df5a27001c4,
title = "Protein ingestion before sleep improves post-exercise overnight recovery",
abstract = "The role of nutrition in modulating postexercise overnight recovery remains to be elucidated. We assessed the effect of protein ingestion immediately before sleep on digestion and absorption kinetics and protein metabolism during overnight recovery from a single bout of resistance-type exercise.METHODS:Sixteen healthy young males performed a single bout of resistance-type exercise in the evening (2000 h) after a full day of dietary standardization. All subjects were provided with appropriate recovery nutrition (20 g of protein, 60 g of CHO) immediately after exercise (2100 h). Thereafter, 30 min before sleep (2330 h), subjects ingested a beverage with (PRO) or without (PLA) 40 g of specifically produced intrinsically [1-C]phenylalanine-labeled casein protein. Continuous intravenous infusions with [ring-H5]phenylalanine and [ring-H2]tyrosine were applied with blood and muscle samples collected to assess protein digestion and absorption kinetics, whole-body protein balance and mixed muscle protein synthesis rates throughout the night (7.5 h).RESULTS:During sleep, casein protein was effectively digested and absorbed resulting in a rapid rise in circulating amino acid levels, which were sustained throughout the remainder of the night. Protein ingestion before sleep increased whole-body protein synthesis rates (311 ± 8 vs 246 ± 9 μmol·kg per 7.5 h) and improved net protein balance (61 ± 5 vs -11 ± 6 μmol·kg per 7.5 h) in the PRO vs the PLA experiment (P < 0.01). Mixed muscle protein synthesis rates were ∼22% higher in the PRO vs the PLA experiment, which reached borderline significance (0.059%·h ± 0.005%·h vs 0.048%·h ± 0.004%·h, P = 0.05).CONCLUSIONS:This is the first study to show that protein ingested immediately before sleep is effectively digested and absorbed, thereby stimulating muscle protein synthesis and improving whole-body protein balance during postexercise overnight recovery.",
author = "PT Res and B Groen and B Pennings and M Beelen and Gareth Wallis and AP Gijsen and JM Senden and {van Loon}, LJ",
year = "2012",
month = aug,
doi = "10.1249/MSS.0b013e31824cc363",
language = "English",
volume = "44",
pages = "1560--1569",
journal = "Medicine and Science in Sports and Exercise",
issn = "0195-9131",
publisher = "American College of Sports Medicine",
number = "8",

}

RIS

TY - JOUR

T1 - Protein ingestion before sleep improves post-exercise overnight recovery

AU - Res, PT

AU - Groen, B

AU - Pennings, B

AU - Beelen, M

AU - Wallis, Gareth

AU - Gijsen, AP

AU - Senden, JM

AU - van Loon, LJ

PY - 2012/8

Y1 - 2012/8

N2 - The role of nutrition in modulating postexercise overnight recovery remains to be elucidated. We assessed the effect of protein ingestion immediately before sleep on digestion and absorption kinetics and protein metabolism during overnight recovery from a single bout of resistance-type exercise.METHODS:Sixteen healthy young males performed a single bout of resistance-type exercise in the evening (2000 h) after a full day of dietary standardization. All subjects were provided with appropriate recovery nutrition (20 g of protein, 60 g of CHO) immediately after exercise (2100 h). Thereafter, 30 min before sleep (2330 h), subjects ingested a beverage with (PRO) or without (PLA) 40 g of specifically produced intrinsically [1-C]phenylalanine-labeled casein protein. Continuous intravenous infusions with [ring-H5]phenylalanine and [ring-H2]tyrosine were applied with blood and muscle samples collected to assess protein digestion and absorption kinetics, whole-body protein balance and mixed muscle protein synthesis rates throughout the night (7.5 h).RESULTS:During sleep, casein protein was effectively digested and absorbed resulting in a rapid rise in circulating amino acid levels, which were sustained throughout the remainder of the night. Protein ingestion before sleep increased whole-body protein synthesis rates (311 ± 8 vs 246 ± 9 μmol·kg per 7.5 h) and improved net protein balance (61 ± 5 vs -11 ± 6 μmol·kg per 7.5 h) in the PRO vs the PLA experiment (P < 0.01). Mixed muscle protein synthesis rates were ∼22% higher in the PRO vs the PLA experiment, which reached borderline significance (0.059%·h ± 0.005%·h vs 0.048%·h ± 0.004%·h, P = 0.05).CONCLUSIONS:This is the first study to show that protein ingested immediately before sleep is effectively digested and absorbed, thereby stimulating muscle protein synthesis and improving whole-body protein balance during postexercise overnight recovery.

AB - The role of nutrition in modulating postexercise overnight recovery remains to be elucidated. We assessed the effect of protein ingestion immediately before sleep on digestion and absorption kinetics and protein metabolism during overnight recovery from a single bout of resistance-type exercise.METHODS:Sixteen healthy young males performed a single bout of resistance-type exercise in the evening (2000 h) after a full day of dietary standardization. All subjects were provided with appropriate recovery nutrition (20 g of protein, 60 g of CHO) immediately after exercise (2100 h). Thereafter, 30 min before sleep (2330 h), subjects ingested a beverage with (PRO) or without (PLA) 40 g of specifically produced intrinsically [1-C]phenylalanine-labeled casein protein. Continuous intravenous infusions with [ring-H5]phenylalanine and [ring-H2]tyrosine were applied with blood and muscle samples collected to assess protein digestion and absorption kinetics, whole-body protein balance and mixed muscle protein synthesis rates throughout the night (7.5 h).RESULTS:During sleep, casein protein was effectively digested and absorbed resulting in a rapid rise in circulating amino acid levels, which were sustained throughout the remainder of the night. Protein ingestion before sleep increased whole-body protein synthesis rates (311 ± 8 vs 246 ± 9 μmol·kg per 7.5 h) and improved net protein balance (61 ± 5 vs -11 ± 6 μmol·kg per 7.5 h) in the PRO vs the PLA experiment (P < 0.01). Mixed muscle protein synthesis rates were ∼22% higher in the PRO vs the PLA experiment, which reached borderline significance (0.059%·h ± 0.005%·h vs 0.048%·h ± 0.004%·h, P = 0.05).CONCLUSIONS:This is the first study to show that protein ingested immediately before sleep is effectively digested and absorbed, thereby stimulating muscle protein synthesis and improving whole-body protein balance during postexercise overnight recovery.

U2 - 10.1249/MSS.0b013e31824cc363

DO - 10.1249/MSS.0b013e31824cc363

M3 - Article

VL - 44

SP - 1560

EP - 1569

JO - Medicine and Science in Sports and Exercise

JF - Medicine and Science in Sports and Exercise

SN - 0195-9131

IS - 8

ER -