According to a recent study, taking the two drugs before or after bed produces similar benefits without any adverse effects.
“Combining resistance training with dietary protein supplements has been promoted as an effective method to stimulate muscle protein synthesis, which is associated with muscle hypertrophy and increased muscle strength.
”Dietary protein recommendations are typically made in 24-hour increments, but it is increasingly clear that the distribution of protein within each 24-hour period is critical for maintaining and/or building muscle tissue,” the researchers said.
Therefore, they designed a randomized controlled trial to examine the effectiveness of whey protein and vitamin D3 supplementation on muscle mass in resistance-trained young men.The team then investigated different results based on consumption time.
From November 2021 to December 2021, 42 subjects aged 18 to 24 in Beijing were measured and analyzed.They were divided into three groups—one group took it before going to bed, the second group took it after going to bed, and the last group was a control group.
The intervention group was given 25g of whey protein and 4,000 IU of vitamin D3, while the control group was given 5g of a maltodextrin placebo.They also underwent a resistance training program.
During the six-week intervention period, the scientists recorded significant increases in serum vitamin D as well as the thickness, circumference and cross-sectional area of the rectus femoris muscle in the intervention group.
In addition, all groups experienced significant improvements in leg presses, but not in the control group.
Changes in blood hormone markers related to muscle health were consistent with changes in muscle mass and other body composition-related changes in the intervention group.In addition, muscle strength as assessed by knee extension increased significantly in both groups.
Adequate protein intake was recorded for all subjects and there were no differences between groups.The “bedtime” group took the supplement at bedtime, which could account for adding a protein-rich meal before bedtime, resulting in shorter fasting periods between meals than the other two groups.
Therefore, improving meal frequency may help enhance muscle protein synthesis.Therefore, taking the supplement before bed or in the morning can have a positive effect on muscle health.
Overall, six-week intake of whey protein and vitamin D3 supplementation and resistance training in healthy young men showed beneficial effects on muscle mass and strength.
The data also suggest that a resistance training program with a non-nutritive placebo may modestly improve muscle strength, but not muscle mass.
”Effects of whey protein and vitamin D3 supplementation before or after bedtime on muscle in resistance-trained men”
Post time: Jun-21-2022