I got a special request regarding the science behind exercise hyperemia, also know as the ever elusive "pump." Believe it or not, there has been a lot of research regarding it, but, the results are only general. Trying to narrow it down to something more specific just hasn't been accomplished yet.
Pre, intra, post workout nutrition literature review
A popular research topic in the modern Sport Science studies has been pre- and post- training nutrition, and their effects on performance. However, more recent research has focused on intra-workout nutrition as well. This review will touch on all three.
Before proceeding further, one must understand the concept of Net Protein Balance. Net Protein Balance (NPB) equals Muscle Protein Synthesis (MPS) minus Muscle Protein Breakdown (MPB), or NPB = MPS - MPB. And for muscle repair to occur, NPB must be positive, that is, MPS > MPB. And though MPS does increase with resistance training, it is not enough to be greater than MPB. NPB can only be positive when some sort of protein is consumed in conjunction with resistance training. Phillips et al JACN 2005.
Pre-workout nutrition has been discovered to be as important, if not more, than post. In several recent studies, the consumption of plain water, a carbohydrate (CHO) drink, a whole protein and CHO drink, and an Essential Amino Acid (EEA) and CHO drink was analyzed. The results were that with the consumption of 6g of EEA, along with 35g of CHO, stimulated the greatest amount of net protein synthesis, and that this combination is significantly superior to the other fluids. More importantly, however, is that NPS is superior when this combination of EEA and CHO is consumed prior to exercise as compare to when consumed after exercise. Tipton et al AJP 2001.
For intra workout nutrition, the consumption of 6g of EEA with 35g of CHO, independent of the pre-workout meal, presents several major benefits: a greater decrease in Cortisol; the greatest effect on Insulin release post exercise; the greatest effect on Testosterone release during exercise; and the greatest decrease in Muscle Protein Breakdown up to 48 hours post exercise. It also boosts the anabolic effect of resistance training to greater extent vs. CHO or EEA independently. Byrd et al 2006. Also, during glycolysis, carbohydrate ingestion helps with the maintenance of intramuscular glycogen stores due to greater glycogen resynthesis during resistance training: muscle glycogen stores are used during repeated bouts of anaerobic activity. When a particular set is discontinued, the glycogen stores attempt to reload, up to the commencement of another bout of exercise, in which the glycogen stores are activated once again. The consumption of 4-8g/mL of CHO provides adequate CHO for glycogen maintenance during exercise without gastric emptying distress.
In regards to post workout, both casein and whey protein are very rich in EEAs and BCAAs. Since casein clots in the gut, it delays gastric emptying, thereby exhibiting a slower release of aminos. Whey is soluble, allowing for a faster gastric emptying, and therefore a more rapid release of aminos. It had been thought that consuming casein with whey post workout would delay the absorption of whey, minimizing the effectiveness of its rapid release of aminos. However, a major find is that consuming casein and whey together will not negatively affect the absorption of each individually. In fact, the combination of both, such as in milk, seems to improve their absorbability, and will actually provided protein synthesis 4-9 times better and for longer period of time post workout than casein or whey individually. Bilsborough et al IJSNEM 2006.
At least 15g of whole protein is needed in order to get at least 6g of EAAs post workout. However, the effectiveness ceiling may be 40g.
Also, though no study has definitively concluded a specific ratio of CHO and protein post workout (2:1, 4:1, etc.), research has concluded that the aforementioned protein must be consumed in conjunction with a CHO in a ratio greater than 1:1 in order to maximize the absorbability of both the protein and the CHO. And, since glucose is not insulin dependent post workout, a combo of CHO/PRO will also provided for greatest storage of glycogen, as well as a greater insulin response. Ivy et al JAP 2002, Van Loon et al AJCN 2000.
Summarized by Michael S. Palmieri, CSCS, USAW, from the NSCA National Conference 2008 symposiums presented by:
•Jose Antonio, PhD, CSCS, FACSM, FNSCA, FISSN
•Jeffrey Stout, PhD, CSCS, FNSCA
•Joseph Weir, PhD, FNSCA
•Joel Cramer, PhD, CSCS, FNSCA
•David Sandler, MS, CSCS*D, FNSCA
"Trample The Weak. Hurdle The Dead."
"Dominentur vestri venatus."
"Si vis pacem, para bellum."
"It's not that Strength & Conditioning is everything; it just really sucks to be weak and slow."
so EAA's greatest benefits comes from taking them preWO rather than postWO (something that reverses what I have always believed),
EAA's/carbs would be the best thing intra,
more carbs than protein postWO,
and as many know...get your shit in before an hour's up.
"Some other factors that promotes blood flow in association with muscle activity must first overcome the contraction induce impediment to flow for the muscle pump to be effective."
This one kinda got my attention a bit...since it says the biological things are slower to happen, would this mean that to at least a small extent, pausing at the bottom of a rep for example (while the muscle is NOT contracted and therefore not "kinking" the vein) would actually help promote the blood flow to the muscle?
so EAA's greatest benefits comes from taking them preWO rather than postWO (something that reverses what I have always believed),
EAA's/carbs would be the best thing intra,
more carbs than protein postWO,
and as many know...get your shit in before an hour's up.
Anything I screwed up?
Pretty much it.
EEAs are effective both pre and post. However, pre-EEAs has been shown to be more effective than a pre-whole protein. And, there is a better anabolic effect from pre than post. On the other side, both EEAs and a whole protein post are about equally effective, so it comes down to cost; since EEAs are much more expensive, save them for pre, which shows better results, than post.
"Trample The Weak. Hurdle The Dead."
"Dominentur vestri venatus."
"Si vis pacem, para bellum."
"It's not that Strength & Conditioning is everything; it just really sucks to be weak and slow."
"Some other factors that promotes blood flow in association with muscle activity must first overcome the contraction induce impediment to flow for the muscle pump to be effective."
This one kinda got my attention a bit...since it says the biological things are slower to happen, would this mean that to at least a small extent, pausing at the bottom of a rep for example (while the muscle is NOT contracted and therefore not "kinking" the vein) would actually help promote the blood flow to the muscle?
Possibly, almost allowing for a "re-filling" effect. But, that's the problem with the ever-elusive "pump:" the exact form and function of it is not exactly know.
"Trample The Weak. Hurdle The Dead."
"Dominentur vestri venatus."
"Si vis pacem, para bellum."
"It's not that Strength & Conditioning is everything; it just really sucks to be weak and slow."
Pretty much it.
EEAs are effective both pre and post. However, pre-EEAs has been shown to be more effective than a pre-whole protein. And, there is a better anabolic effect from pre than post. On the other side, both EEAs and a whole protein post are about equally effective, so it comes down to cost; since EEAs are much more expensive, save them for pre, which shows better results, than post.
I'm not sure I'd agree with this, R... I've seen compelling studies of EAA use post-workout... And while both EAAs and whole protein post are effective, EAAs are far more efficient, calling into question the issue of cost...
I'm not sure I'd agree with this, R... I've seen compelling studies of EAA use post-workout... And while both EAAs and whole protein post are effective, EAAs are far more efficient, calling into question the issue of cost...
EAAs are very effective post. However, current research has shown that Muscle Protein Synthesis (MPS) is much higher and lasts longer when EEAs are consumed pre vs. post. When consumed post, there is an elevation, but not as much and for not long as when consumed pre. EEAs will always be the preferred form of aminos pre and post by the body; non-EEAs have shown basically a nil effect on MPS, except to maybe help overcome a rate-limiting amino acid. But, the same research demonstrates that the body is able to draw the EEAs from a whole protein post workout meal almost as effectively as just consuming EEAs independently. That's the reason I said it may be a cost issue. If one can afford taking EEAs pre and post, then they should. However, if they must make a choice of one or the other due to financial reasons, then they should consume EEAs pre and a whole protein post.
"Trample The Weak. Hurdle The Dead."
"Dominentur vestri venatus."
"Si vis pacem, para bellum."
"It's not that Strength & Conditioning is everything; it just really sucks to be weak and slow."
EAAs are very effective post. However, current research has shown that Muscle Protein Synthesis (MPS) is much higher and lasts longer when EEAs are consumed pre vs. post. When consumed post, there is an elevation, but not as much and for not long as when consumed pre. EEAs will always be the preferred form of aminos pre and post by the body; non-EEAs have shown basically a nil effect on MPS, except to maybe help overcome a rate-limiting amino acid. But, the same research demonstrates that the body is able to draw the EEAs from a whole protein post workout meal almost as effectively as just consuming EEAs independently. That's the reason I said it may be a cost issue. If one can afford taking EEAs pre and post, then they should. However, if they must make a choice of one or the other due to financial reasons, then they should consume EEAs pre and a whole protein post.
As always, I'd be much obliged if you could send/PM/post the studies brother... Again, based on the literature I'm familiar with, free form EAAs, post, have been shown to be more effective than intact protein (whey).
As always, I'd be much obliged if you could send/PM/post the studies brother... Again, based on the literature I'm familiar with, free form EAAs, post, have been shown to be more effective than intact protein (whey).
No prob, bro. I'll go through what I've got and compile a list for ya....
"Trample The Weak. Hurdle The Dead."
"Dominentur vestri venatus."
"Si vis pacem, para bellum."
"It's not that Strength & Conditioning is everything; it just really sucks to be weak and slow."
Okay, so it's been too long since I posted in here. School and work have been kicking my ass. But some good has come of it. What I've been getting done there, I'm gonna be posting here.
First off is a 4.5 minute sample video of my presentation (using biocmechanics to analyze performance testing) at the Arnold Strength Training Summit 2009. The entire lecture lasted an hour, so this only covers a little bit, specifically the deadlift. But I think you will get the just of it: http://www.youtube.com/watch?v=voI_KvKG5x4
Also, in May, we did a research project using EAA Nitro (thanks to UN!) in regards to extending time to muscular fatigue. I haven't been able to post it here yet because of some things that I had to go through with it for school, but it should be up in the next week or so.
"Trample The Weak. Hurdle The Dead."
"Dominentur vestri venatus."
"Si vis pacem, para bellum."
"It's not that Strength & Conditioning is everything; it just really sucks to be weak and slow."
Also, in May, we did a research project using EAA Nitro (thanks to UN!) in regards to extending time to muscular fatigue. I haven't been able to post it here yet because of some things that I had to go through with it for school, but it should be up in the next week or so.
This is very exciting Rev. Looking forward to hearing the results.
First off is a 4.5 minute sample video of my presentation (using biocmechanics to analyze performance testing) at the Arnold Strength Training Summit 2009. The entire lecture lasted an hour, so this only covers a little bit, specifically the deadlift. But I think you will get the just of it: http://www.youtube.com/watch?v=voI_KvKG5x4
This is a very scientific and informative video on deads. Great job. Do you have any more Rev?
Okay, so it's been too long since I posted in here. School and work have been kicking my ass. But some good has come of it. What I've been getting done there, I'm gonna be posting here.
First off is a 4.5 minute sample video of my presentation (using biocmechanics to analyze performance testing) at the Arnold Strength Training Summit 2009. The entire lecture lasted an hour, so this only covers a little bit, specifically the deadlift. But I think you will get the just of it: http://www.youtube.com/watch?v=voI_KvKG5x4
Also, in May, we did a research project using EAA Nitro (thanks to UN!) in regards to extending time to muscular fatigue. I haven't been able to post it here yet because of some things that I had to go through with it for school, but it should be up in the next week or so.
Interesting. Outcome?
I'm not a scientist. Nor am I a leading expert on toothpaste though I find the thought strangely appealing.
"This great journey begins with a step... Even if that step is nothing more than learning how to hold on..."