Carbohydrates and protein synthesis in adulthood

The athlete devoted most legendary of all and activity, with 45 years of age, a second in the last Mr. Olympia, the great Dexter Jackson showed us in an interview that things can be made different when the body reacts as opposed to scientific studies on a particular topic. And Dexter, one of the great institutions of the circuit, Shawn Rhoden share new experiences of his friend and rival, sharing with MASmusculo scientists who spent their 40 years can still build lean muscle mass.

Building muscle takes more effort as you get older since it seems that adults have a lower rate of protein synthesis or greater anabolic resistance so to speak. Several studies have shown decreased response to muscle protein synthesis in older adults compared with young adults, therefore, take into account that supplements used at the exact moment of post-workout and how they are related to the carbohydrates and protein synthesis in adulthood.

An interesting fact is that the intake of whey protein, compared to micellar casein, stimulates more efficiently the synthesis of muscle protein, in addition to adding a dose of a supplement free leucine increases this process when a certain age is exceeded (35-40 years). By the way, few people talk about how he would react a protein shake powder with some carbohydrates like Vitargo or some maltodextrin, to achieve a faster recovery.

According to a new study published in the prestigious Journal of Clinical Endocrinology and Metabolism, it appears that whey protein enriched with leucine can be an essential ingredient, but carbohydrates are not. Another common belief is that the addition of carbohydrate to protein powders whey improves the rate of protein synthesis in adults. Therefore, the study focused on examining the influence of leucine (not carbohydrates) in a group of older men (50-60 years) who were assigned to follow a program of moderate to intense training for four weeks.

• Group 1 was supplemented with 21 g of whey protein enriched with leucine, carbohydrates (9 g) and fats (3 g).
• Group 2 was supplemented with a drink composed of 21 g of whey protein enriched with leucine, without carbohydrates or fat.
• Group 3 was completed with an isocaloric mixture, containing carbohydrates and fats.

For the testing methodology to evaluate the basal stable isotopic signature rate and rates postprandial muscle protein synthesis in the three groups was applied; end of the study, Group 1 reacted better, however, the co-carbohydrate intake and fat with whey protein enriched with leucine did not affect the response of muscle protein synthesis postprandial.

Study author stated that after ingestion of the whey protein and supplemental leucine, a substantial increase in the rate of muscle protein synthesis as compared to rates of synthesis of basal protein was observed also concludes that this result would not change if carbohydrates or fats shake is eliminated, because the test the behavior of this drink (no carbs or fat), the anabolic response was similar.

Another interesting finding related to group 1, is that related the levels of insulin in the carbohydrate drink, for when had more fat, insulin concentrations were increased in plasma. Here, the anabolic hormone levels were significantly higher compared to whey protein drink alone but did not increase the rate of protein synthesis postprandial, which clarifies how they might interact carbohydrates and protein synthesis in adulthood.

These results contradict the popular belief that carbs are needed for increased rates of protein synthesis in general. These findings imply that nutritional supplements such as whey and leucine can be used to help prevent muscle loss and stimulate protein synthesis without using carbohydrates, when age exceeded the barrier of 40 years, but as always our view, it is a matter of experience on a personal level and decide that it may be better at certain times of growth level within a training program where progressions should be gradual and steady.

To know more you can read details here.

What kind of carbohydrate do you use in post-workout?

Sources

• The American Journal of Clinical Nutrition: Aging is Associated With diminished accretion of muscle proteins after the ingestion of a small bolus of essential amino acids
• American Societies for Experimental Biology: Anabolic, amino acid signaling deficits, underlie resistance of wasting, aging muscle
• Clinical Nutrition Research: Leucine co-ingestion postprandial Improves muscle protein accretion in elderly men