TRAINING
Whey Protein and Concurrent Training
only [6]. Basically, the resistance exercise session still had a
positive impact on protein synthesis despite the subsequent bout
of endurance exerciser.
Dr. Paul C. Henning
PhD CSCS
S
keletal muscle adapts to the specific training imposed on
the muscle. Therefore the mode, volume and intensity of
exercise dictate the adaptions that occur in our muscles.
For example, different muscle adaptations occur whether one
conducts endurance or resistance exercise on a regular basis.
Some individuals focus on either one or the other (resistance vs
endurance training) and some incorporate both types of training to
get better at their sport or event.
Concurrent training is where athletes perform successive resistance and endurance training sessions. The scientific research
suggests there are factors due to concurrent training that can prevent the outcome of interest. For example, performing resistance
exercise following a tough cardio session may limit the strength
and muscle gains over time [1, 2]. The cellular/molecular response
(i.e. protein synthesis) to an acute concurrent training session
hasn’t clearly been established by scientific research; hence the
possibility exists that a concurrent training session may promote
both myofibrillar and mitochondrial protein synthesis. Basically, we
don’t know if concurrent training can stimulate both protein synthesis in the skeletal muscle (causing increase in muscle size) and
in the mitochondria (enhancing mitochondrial biogenesis, hence
enhancing the “power plants” of our cells) at the same time.
We know that utilizing nutrient timing by consuming high
quality protein (i.e. whey protein isolate) around resistance
exercise enhances rates of muscle protein synthesis [3], and
increases strength/muscle size. In addition, protein ingestion after
endurance exercise can increase mitochondrion-related genes and
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Natural Muscle Magazine
enhance myofibrillar protein synthesis [4]. Of course, this is what
we do as part of the metabolic precision nutrient timing around
intense exercise. Until recently, there hasn’t been any research
that investigated the effect of protein ingestion after a concurrent
training session on the acute myofibrillar and mitochondrial protein
synthesis rates in skeletal muscle.
Recent research
A recent study examined the acute effects of whey protein ingestion on rates of myofibrillar and mitochondrial protein synthesis
after a bout of consecutive resistance exercise and cycling [5].
Main findings:
• Postexercise whey protein ingestion decreases the expression
of markers of muscle catabolism after a concurrent training
session. These are markers that are elevated when we are in a
catabolic (i.e., muscle breakdown) condition. Being catabolic is
definitely not a good thing if we want to add lean muscle tissue
and enhance our metabolism. Decreasing these catabolic markers
from nutrient timing of whey protein is a really good thing because
it shows these subjects were more anabolic after a concurrent
training session than the control group who didn’t receive the whey
protein.
• This research indicates that resistance exercise seems to
generate a sufficient signal (i.e. response) to stimulate myofibrillar
protein synthesis despite a subsequent bout of endurance
exercise. This increase is similar to previous maximal levels
observed when whey protein is ingested after resistance exercise
May 2015
Summary
Findings from this study suggest consuming whey protein can be
beneficial after successive resistance and endurance (concurrent)
exercise by promoting myofibrillar protein synthesis and enhancing
anabolism in muscle. It’s also suggested that postexercise whey
protein ingestion may have potential to lessen the “interference”
of endurance exercise on muscle hypertrophy and represents and
important nutritional strategy for concurrent training. This research
adds further scientific evidence on the power of utilizing nutrient
timing as part of your metabolic precision eating plan.
Implications of this research
• Although this research demonstrated an acute benefit of nutrient
timing by consuming whey protein after concurrent training; keep
in mind this was an acute study and more research needs to be
done over a long-term bases to gather more evidence. If your goal
is to maximize muscle strength and size; it’s best to separate your
resistance and cardio sessions.
• If you are a cross trainer and compete in events that inherently
have strength and endurance tasks (e.g. Spartan races), they
may conduct concurrent training to maximize their training time. It
is crucial to utilize the power of nutrient timing immediately after
a concurrent training session in order to maximize the training
response from these sessions.
Sign up for Metabolic Precision Online Coaching with Dr. Henning
at www.PaulHenningPhD.com
References:
1.
Wilson, J.M., et al., Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises. J
Strength Cond Res, 2012. 26(8): p. 2293-307.
2.
Coffey, V.G., et al., Consecutive bouts of diverse
contractile activity alter acute responses in human skeletal muscle.
J Appl Physiol (1985), 2009. 106(4): p. 1187-97.
3.
Koopman, R., et al., Protein ingestion further
augments S6K1 phosphorylation in skeletal muscle following
resistance type exercise in males. J Nutr, 2007. 137(8): p. 1880-6.
4.
Breen, L., et al., The influence of carbohydrate-protein
co-ingestion following endurance exercise on myofibrillar and
mitochondrial pr