Studies about nutrition for increasing strength and muscle mass?

[The_Great_Philosopher]

I know there’s lots of websites where you can read advice from various trainers and bodybuilders about the most effective type of diet for achieving gains in strength and muscle hypertrophy, but they tend to differ wildly. Some say you should drink a gallon of milk a day while others say avoid milk altogether; and so on. Does anyone have any scientific studies or empirical evidence about the best type of diet for strength or muscle mass training?

[DSeid]

I’ll get you the actual links later but yes, there is ample research that timing matter. Protein has the most benefit if it ingest near the time of resistance training. There is some question if it matters if it is right before of right after or both, but taking it more than an hour after diminshes the effect. Whey and/or casein/whey combinations have a very solid evidenciary basis - whey gets absorbed more quickly. So much so that there are articles that argue for milk as an ideal sports beverage and Greek yogurt is a great recovery food.

[DSeid]

Okay, first off, how much protein overall? Really, not as much as you may think.

At present there is no evidence to suggest that supplements are required for optimal muscle growth or strength gain. Strength-trained athletes should consume protein consistent with general population guidelines, or 12% to 15% of energy from protein

The official Sports Nutrition position, disagrees some, and says that a bit more protein for athletes is beneficial, but not as much as many supplement with:

1. Vast research supports the contention that individuals engaged in regular exercise training require more dietary protein than sedentary individuals. 2) Protein intakes of 1.4 – 2.0 g/kg/day for physically active individuals is not only safe, but may improve the training adaptations to exercise training. 3) When part of a balanced, nutrient-dense diet, protein intakes at this level are not detrimental to kidney function or bone metabolism in healthy, active persons. 4) While it is possible for physically active individuals to obtain their daily protein requirements through a varied, regular diet, supplemental protein in various forms are a practical way of ensuring adequate and quality protein intake for athletes. 5) Different types and quality of protein can affect amino acid bioavailability following protein supplementation. The superiority of one protein type over another in terms of optimizing recovery and/or training adaptations remains to be convincingly demonstrated. 6) Appropriately timed protein intake is an important component of an overall exercise training program, essential for proper recovery, immune function, and the growth and maintenance of lean body mass. 7) Under certain circumstances, specific amino acid supplements, such as branched-chain amino acids (BCAA’s), may improve exercise performance and recovery from exercise.
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   The current recommended level of protein intake (0.8 g/kg/day) is estimated to be sufficient to meet the need of nearly all (97.5%) healthy men and women age 19 years and older. … Relative to endurance exercise, recommended protein intakes range from of 1.0 g/kg to 1.6 g/kg per day [2,4,7,15] depending on the intensity and duration of the endurance exercise, as well as the training status of the individual. … Recommendations for strength/power exercise typically range from 1.6 to 2.0 g/kg/day [3,11-13,16], although some research suggests that protein requirements may actually decrease during training due to biological adaptations that improve net protein retention [17]. … Commercially, the two most popular types of proteins in supplemental form are whey and casein. Recent investigations have detailed the serum amino acid responses to ingesting different protein types. Using amino acid tracer methodology, it was demonstrated that whey protein elicits a sharp, rapid increase of plasma amino acids following ingestion, while the consumption of casein induces a moderate, prolonged increase in plasma amino acids that was sustained over a 7-hr postprandial time period [35]. … Some research has demonstrated that despite different patterns of blood amino acid responses, muscle protein net balance was similar in those ingesting casein or whey [33]. However, additional research has indicated that whey protein induced protein gain to a greater extent than casein [38]. In contrast, several other studies have shown that casein increased protein deposition at levels greater than whey proteins [35,37].
   The recommendation of the International Society of Sport Nutrition is that individuals engaging in exercise attempt to obtain their protein requirements through whole foods. When supplements are ingested, we recommend that the protein contain both whey and casein components due to their high protein digestibility corrected amino acid score and ability to increase muscle protein accretion. … a strategically planned protein intake regimen timed around physical activity is integral in preserving muscle mass or eliciting muscular hypertrophy, ensuring a proper recovery from exercise, and perhaps even sustaining optimal immune function. Previously, high levels of blood amino acids following a bout of resistance training have been found to be integral in promoting muscle protein synthesis [44]. Evidence is accumulating that supports the benefits of the timing of protein intake and its effect on gains in lean mass during resistance exercise training [45-49]. … Research has also highlighted the positive immune and health-related effects associated with post-exercise protein ingestion. A previous investigation utilizing 130 United States Marine subjects [50] examined the effects of an ingested supplement (8 g carbohydrate, 10 g protein, 3 g fat) immediately after exercise on the status of various health markers. These data were compared to 129 subjects ingesting a non-protein supplement (8 g carbohydrate, 0 g protein, 3 g fat), and 128 subjects ingesting placebo tablets (0 g carbohydrate, 0 g protein, 0 g fat). Upon the completion of the 54-d trial, researchers reported that the subjects ingesting the protein supplement had an average of 33% fewer total medical visits, including 28% less visits due to bacterial or viral infections, 37% less orthopedic-related visits, and 83% less visits due to heat exhaustion. Moreover, post-exercise muscle soreness was significantly reduced in subjects ingesting protein when compared to the control groups. Previous studies using animal models have demonstrated that whey protein elicits immuno-enhancing properties, likely due to its high content of cysteine; an amino acid that is needed for glutathione production [51,52]. Hence, previous research has indicated that ingesting a protein source that is rich in essential amino acids and is readily digestible immediately before and following exercise training is beneficial for increasing muscle mass, recovery following exercise, and sustaining immune function during high-volume training periods. While protein ingestion is emphasized in this article, the concomitant ingestion of protein and carbohydrates prior to and/or following exercise has also been shown to be advantageous in increasing muscle protein synthesis; a result which is likely due to an increase in insulin signaling following the ingestion of carbohydrates. …

And about milk in particular:

We conclude that chronic postexercise consumption of milk promotes greater hypertrophy during the early stages of resistance training in novice weightlifters when compared with isoenergetic soy or carbohydrate consumption

And finally more on the importance of getting it in within that early window after exercise:

Although the importance of postexercise nutrient ingestion timing has been investigated for glycogen metabolism, little is known about similar effects for protein dynamics. Each subject (n = 10) was studied twice, with the same oral supplement (10 g protein, 8 g carbohydrate, 3 g fat) being administered either immediately (EARLY) or 3 h (LATE) after 60 min of moderate-intensity exercise. … similar to carbohydrate homeostasis, EARLY postexercise ingestion of a nutrient supplement enhances accretion of whole body and leg protein, suggesting a common mechanism of exercise-induced insulin action.

I hope that helps.

[barbitu8]

@DSeid

I’ll get you the actual links later but yes, there is ample research that timing matter. Protein has the most benefit if it ingest near the time of resistance training. There is some question if it matters if it is right before of right after or both, but taking it more than an hour after diminshes the effect. Whey and/or casein/whey combinations have a very solid evidenciary basis - whey gets absorbed more quickly. So much so that there are articles that argue for milk as an ideal sports beverage and Greek yogurt is a great recovery food.

It is my understanding that Greek yogurt has the whey removed. What is Greek Yogurt? (with pictures)

[DSeid]

I did not know that. I knew that my plain nonfat Greek yogurt has 23g of protein per 140 calorie cup. Interesting that is predominately the more slowly absorbed casein. Now as referenced in the Sports Nutrition guideline above, the jury is out as to whether one or the other gives better muscle response:

Some research has demonstrated that despite different patterns of blood amino acid responses, muscle protein net balance was similar in those ingesting casein or whey [33]. However, additional research has indicated that whey protein induced protein gain to a greater extent than casein [38]. In contrast, several other studies have shown that casein increased protein deposition at levels greater than whey proteins [35,37].

Funny enough, what I do myself is that as soon as I come upstairs from working out in the basement I mix a scoop of whey powder in some juices I pour together - carrot juice with some combo of other ones in the fridge, orange juice and usually something like pomegranate or acai, down it and then go up and shower. When I get down again I have my breakfast before I run out the door to work and that’s often the Greek yogurt with some cereal, fruit, and maybe some dried pumpkin seeds mixed in. I am usually not hungry again until dinner and noshing on a handful of nuts at work once or twice keeps me far from hungry until dinner as a family. So maybe the whey replenishes right away and the casein is keeping me satisfied longer.

Thanks for pointing that out to me.

[The_Great_Philosopher]

@DSeid

Okay, first off, how much protein overall? Really, not as much as you may think.

At present there is no evidence to suggest that supplements are required for optimal muscle growth or strength gain. Strength-trained athletes should consume protein consistent with general population guidelines, or 12% to 15% of energy from protein

The official Sports Nutrition position, disagrees some, and says that a bit more protein for athletes is beneficial, but not as much as many supplement with:
And about milk in particular:And finally more on the importance of getting it in within that early window after exercise:

Although the importance of postexercise nutrient ingestion timing has been investigated for glycogen metabolism, little is known about similar effects for protein dynamics. Each subject (n = 10) was studied twice, with the same oral supplement (10 g protein, 8 g carbohydrate, 3 g fat) being administered either immediately (EARLY) or 3 h (LATE) after 60 min of moderate-intensity exercise. … similar to carbohydrate homeostasis, EARLY postexercise ingestion of a nutrient supplement enhances accretion of whole body and leg protein, suggesting a common mechanism of exercise-induced insulin action.

I hope that helps.

Superb. Thanks for these links. They pretty much answer the “protein” part of the nutrition question. Do you have any studies about carbohydrate or fat intake? Peanut butter, for instance, is about 25% protein, but also something like 50% fat, so I’ve always wondered if that’s a positive or negative thing to be eating for hypertrophy or strength training (assuming you want to keep body fat on the lower side). Any specific vitamins I should be looking for from different foods?

[DSeid]

The bottom line is that moderate consumption of nuts and seeds is A Good Thing. And it doesn’t particularly matter if it is whole nuts or ground into a nut butter.

As noted they are a decent protein source. The fats they have are actually mostly “good” fats. Nut consumption at a moderate level is associated with lowering of LDL levels, lower cardiac disease risk, and lower BMI, even when total calorie count goes up as a result. They use up some calories to burn and some of their fat is never absorbed. Here’s one sample article.

Nuts (ground and tree) are rich sources of multiple nutrients and their consumption is associated with health benefits, including reduced cardiovascular disease risk. … Epidemiological studies document an inverse association between the frequency of nut consumption and BMI. Clinical trials reveal little or no weight change with inclusion of various types of nuts in the diet over 1–6 mo. Mechanistic studies indicate this is largely attributable to the high satiety property of nuts, leading to compensatory responses that account for 65–75% of the energy they provide. Limited data suggest chronic consumption is associated with elevated resting energy expenditure resulting in dissipation of another portion of the energy they provide. Additionally, due to poor bioaccessibility, there is limited efficiency of energy absorption from nuts. Collectively, these mechanisms offset much of the energy provided by nuts. The few trials contrasting weight loss through regimens that include or exclude nuts indicate improved compliance and greater weight loss when nuts are permitted. This consistent literature suggests nuts may be included in the diet, in moderation, to enhance palatability and nutrient quality without posing a threat for weight gain.

Also that Sports Nutrition guide mentioned the benefits of the branched chain amino acids and nuts are pretty good sources of those. I am not aware of any studies that look at nut butters specifically as recovery foods in that anabolic window but nuts and seeds are definitely a healthy part of the mix.

Yes you need some carbs with that protein. That helps get the insulin rise that you need to drive the amino acids into the muscles. But keep the simple carbs low in general. Otherwise nutrition is the same as for everyone else.

[DSeid]

Oh one more thing. If the prime goal is muscle mass then one must also be sure that the total calories are up to the task. No matter how much exercise you do you won’t bulk up optimally unless you are taking in enough to stay in adequate positive nitrogen balance.

I found this source that advises enough calories per day to not lose weight, 10-15% protein (1.7-1.8gm/kg body wt), 60-65% carbs. That ratio, they claim, optimizes resting testosterone levels (p 51). And if the individual is attempting to put on muscle mass and has no need or desire to lose fat mass (or much fat to lose), then more calories would be indicated.

Another cite states

the composition of diets for body builders should be 55–60% carbohydrate, 25–30% protein and 15–20% of fat, for both the off-season and pre-contest phases. During the off-season the diet should be slightly hyperenergetic (~15% increase in energy intake) and during the pre-contest phase the diet should be hypoenergetic (~15% decrease in energy intake).