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com
DOI: 10.5281/zenodo.10580209
Effects of Pre and Post Workout Nutrition on Muscle Growth in Adults… [ 15 ]
Effects of Pre and Post Workout Nutrition on Muscle
Growth in Adults with Resistance Training
Umer Shabbir
Department of Clinical Nutrition, UMT Health Sciences, Lahore, Pakistan.
Saima Naz
Department of Clinical Nutrition, UMT Health Sciences, Lahore, Pakistan.
Accepted: 24 December 2023, Received in Revised form: 09 January 2024, Published: 27 January 2024
Abstract:
Background & Aim: There is a debate regarding pre and post workout meal impact on muscle
building. The objective of this research study was to find best nutrient timing to get the maximum
lean muscle mass and lose fat mass in adult males with same type of resistance training.
Methodology: The sample size was 20 male adults aged 18 to 55 who perform resistance training
from selected fitness centers in Lahore. The participants were divided into 2 groups i.e. Group a
(control group): who consume balance diet throughout the day, Group B (experimental group): who
consume balance diet but focus on pre and post workout meal. A self-structured questionnaire was
used for the comparative study, which included questions about age, weight, height, analysis of
body fat and analysis of skeletal muscle strength.
Results: Participants of both groups have nearly same reduction in body fat percentage but when
in strength analysis the participant of control group have 19% improvement in 1 RPM while
participants in experimental group have 40% improvement in 1RPM.
Conclusion: The pre and post workout meal showed better effect on increase in skeletal muscle
mass through resistance training as the results indicated that the experimental group have more
increase in 1RPM strength than the control group.
Keywords: Pre and post workout, Nutrition, Muscle growth, Adults, Training
INTRODUCTION
In recent years gym and fitness industry is flourishing around the globe. Now people start caring
about their health and fitness by having regular exercise and following healthy diet plan. Like
during covid-19 in China people started doing home base exercises and eating healthy diet. The
aim behind this is first to stronger the immunity and next is to divert the attention also. In a web
based platform, a sample of 449 Chinese participants was selected through the implementation of
a questionnaire methodology. The survey encompassed various scales to assess health awareness,
health-oriented life objectives, perceived control over behaviors, and engagement in domestic
exercise routines. To facilitate comparative analysis, a T-test was employed. The outcomes
divulged notable disparities in home-based physical activity contingent on factors such as gender,
age, and marital status. Notably, health consciousness was found to substantially enhance
participation in home workouts. A mediating role was identified between health consciousness and
at-home exercise, with perceived behavioral control serving as an intermediary. The inclination
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Effects of Pre and Post Workout Nutrition on Muscle Growth in Adults… [ 16 ]
toward domestic exercise, it was observed, could be attributed to the influence of health
consciousness, mediated through the avenue of perceived control. This shift in behavior was
notably spurred by healthcare experts who have increasingly advocated for adopting healthy
lifestyles to mitigate disease risks. This heightened awareness within the broader populace has
significantly propelled the prevalence of fitness centers in various societies. Many individuals have
embraced gym memberships, primarily motivated by a desire to attain improved health, while
others seek to attain more favorable body shapes. This surge in health and fitness orientation has
transcended geographical boundaries, not merely thriving in Western regions such as America and
Europe but also witnessing rapid growth in the Asian context (Jain, 2017).
Social media's capacity to serve as an exceptional wellspring of motivation showcased its profound
worth within the realm of health and fitness. Individuals who have embarked on weight loss
endeavors or sought to enact positive transformations upon their physique commonly pinpoint the
maintenance of motivation as the most arduous aspect of the journey. Yet, for those seeking a
catalyst to reinvigorate their progress, social media emerges as a remarkably effective motivational
tool. The platform proves invaluable in kindling inspiration, offering the option to view
invigorating exercise videos. A considerable avenue through which social media extend its
advantages to those striving for wholesome bodily and mental alterations is by furnishing a virtual
support network online. Embracing a health-conscious lifestyle poses challenges, especially when
navigating uncharted territories. It is precisely in such instances that the presence of a support
network assumes immense significance. In moments of despondency, waning determination, or
even when the question of the endeavor's rationale arises, a virtual support network on social media
can prove pivotal. The availability of round-the-clock assistance within an online support network
is a prime asset. Denizens of social media can supply encouraging words, dispense guidance,
recount their personal tales of triumph, caution against specific products and approaches, and
provide psychological upliftment during times of utmost need.
Fitness influencers, actors and models also play a role in promoting gym culture as people are
influenced by them and follow their lifestyles. The advantages of social media in promoting
physical activity and dietary interventions were firmly rooted in its extensive outreach and cost
effective avenues for interaction, access to information, and entertainment. Social media also
played a pivotal role in cultivating awareness regarding unhealthy lifestyles and their repercussions,
consequently motivating individuals to embrace healthier ways of living. Concluding our
discussion, we will now delve into the less favorable aspects of social media concerning fitness and
well-being. While the merits generally outweighed the demerits by a substantial margin, it remains
prudent to carefully evaluate all facets. The subsequent are some limitations associated with
utilizing social media for matters of health and fitness. Regrettably, misinformation has permeated
social media, encompassing what the media, in an ironic twist, terms as "false information." In
essence, social media gives users the ability to instantly share information with others without first
verifying its accuracy. People may present ideas as facts, and tragically, some people take
information they see online as gospel when it is demonstrably false. People may argue, for instance,
that covering your body in shrink wrap before bed can help you sleep better at night (Goodyear et
al., 2021).
In young adult males getting muscular body is priority of about 90% gym goers and for this purpose
they need good muscle mass. Muscle growth is needed to get muscular body and micro tears in the
muscles through resistance training or any sort of training. After that adequate nutrition is provided
to recover these micro tears in skeletal muscles and leads to muscle hypertrophy.The newly
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Effects of Pre and Post Workout Nutrition on Muscle Growth in Adults… [ 17 ]
recovered muscle cell is bigger and stronger than original muscle cell (Schoenfeld & Brad, 2010).
Accumulating evidence has indicated a potential correlation between the quality of nutrition and
muscular well-being. The present study unearthed a noteworthy link between specific dietary
patterns and muscular health over a span of 15 years. Notably, the "Traditional" food regimen was
linked to an increase in muscle mass, while an anti-inflammatory diet exhibited a twofold effect by
promoting enhanced muscle mass and improved muscular functionality. These findings underscore
the paramount importance of optimizing dietary practices to facilitate healthy aging. Across the 15-
year timeframe, an anti-inflammatory diet characterized by an abundant inclusion of vegetables,
fruits, and wholegrain cereals was observed to correlate with amplified skeletal muscle mass and
heightened muscle performance. In contrast, the conventional dietary pattern, characterized by
elevated consumption of vegetables, wholegrain cereals, and animal-derived protein, presented an
alternative picture. (Davis et al., 2021).
Meal timming is also an important factor which we consider for nutritional intake. Different people
have different believes in fitness industry regards the meal timing. Some believe that consuming
correct amount of nutrients in throughout the day is important and rather than giving nutrient during
the anabolic window. But others consider the intake of right nutrients within 3060 minutes after
workout is most important to correct body composition. Still others believe pre and post workout
meals are important (Alan Albert Aragon & Brad Jon Schoenfeld, 2013).
There is an increasing trend of fitness and gym going in Pakistan. The main aim of mostly gyme
goers is muscle growth which can be achieve through proper nutrition with resistance training.
When we talk about nutrition then nutrient timming plays a very important role but there are many
different concepts regarding if pre and post workout meal works or not. So to find out the best
nutrient timming I done that study.
Pre & post workout nutrition help to increase muscle mass in adult males with resistance training.
The objective of this research study was:
i. To find best nutrient timming to get the maximum lean muscle mass and lose fat mass in adult
males with same type of resistance training.
LITERATURE REVIEW
A qualitative study was published on nutrient timing effect on muscle building with resistance
training. The main purpose of that research is that the strategically consumption of nutrients pre
and post workout help to enhance muscle building. To verify that they took 2 groups of males
which do same type of resistance training, but they provide nutrient strategically pre & post
workout to group 1 and nutrient in all over the day to group 2. The results shows that the group
which got nutrients pre-post workout have significant increase in lean body mass and 1 Rep max
than other group in 10 weeks (Cribb, P. J., & Hayes, A, 2006).
In 2009 another study was published on the effect of protein supplement timing on the strength and
body composition of males which do resistance training in 10 weeks. In that research they took 33
males and make 3 groups to all groups they gave protein supplement on different timings. They
gave protein supplement in morning and evening on random timing to group 1, pre& post workout
to group 2 and 3rd group was controlled group. They observe all the groups strength through 1 rep
max of compound exercises and lean mass with their body shapes and after 10 weeks they did not
observe any significant effect of protein timing on strength and lean mass of candidates (Hoffman
et al., 2009).
Another study was published to find was pre or post workout nutrition which is better to improve
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muscle growth. To check that they use essential amino acid & carbohydrate supplement solution
(EAC) and gave them to candidates pre and post workout and results indicate that those which took
EAC pre workout have more anabolic effect and more muscle protein synthesis instead of those
who got EAC immediately after resistance training (Tipton et al., 2001).
Several earlier investigations encountered limitations such as limited participant groups, imprecise
gauges of muscle dimensions and potency, and the absence of prior control over exercise routines
or protein consumption. This led to ambiguity regarding whether heightened protein intake
contributes to the enhancements in muscle size and strength observed subsequent to resistance
training . Our objective was to ascertain whether the intake of protein nutrients exerted an influence
on the alterations induced by RT in the size and potency of the elbow flexor muscles when
combined with resistance training. A cohort of 33 previously untrained and healthy young males
was methodically allocated to either the protein or placebo cohorts, following a meticulous pairing
based on their customary protein intake and strength response following a 3-week RT phase devoid
of nutritional supplementation (which was then succeeded by a 6-week training hiatus).
Subsequently, the participants underwent elbow flexor RT sessions thrice a week for a duration of
twelve weeks. Preceding and concluding the 12-week RT regimen, evaluations were conducted to
gauge the dimensions and potency of the elbow flexor muscles (unilateral 1-RPM) MRI. Post
collating and scrutinizing the outcomes, the deductions drawn indicated that the immediate intake
of protein subsequent to a workout did not manifest a notable impact on the process of muscle
development. (Erskine, R. M. et al., 2012).
A research endeavor was undertaken to ascertain whether the consumption of after-workout
nutrition could serve as a deterrent against muscle loss in the elderly population while
simultaneously facilitating the augmentation of muscle mass. To explore this, a cohort of 13 senior
men was selected, and they were administered liquid oral protein (comprising 10 g protein, 7 g
carbohydrate, and 3 g fat) either immediately after their exercise session or with a two-hour delay
following each training session. This intervention was conducted over a span of 12 weeks, during
which the participants engaged in a strength training regimen encompassing three sessions per
week. Evaluations encompassed assessments of muscle strength through assesment, while muscle
hypertrophy was gauged using MRI and muscle biopsies. DEXA was employed to analyze body
composition, and dietary records spanning a four-day period were amassed for analysis. Notably,
Group 1, which received after-workout meal immediately, exhibited a greater quadriceps size than
the other group. Consequently, the deduction drawn from this investigation underscores the role of
immediate post-workout nutrition in fostering an increase in muscle mass among the elderly
population. (Esmarck, B. et al , 2001).
The absence of prospective, randomized trials that specifically target this subject and meticulously
control all relevant variables posed challenges in determining whether elevated dietary protein
intake could yield enhanced health outcomes. Consequently, our approach to addressing this query
was necessarily deductive, relying on evidence supporting the notion that an augmented intake of
dietary protein produces favorable effects. The focal point of our examination pertained to the aging
population, particularly the elderly. Over time, there is a decline in both muscle mass and
functionality, and by the age of 60, a considerable number of individuals experience a
compromising decline in function. Noteworthy is the correlation observed between notable
reductions in muscle mass and strength and the manifestation of adverse health outcomes.Within
this discourse, we delve into the body of evidence that substantiates the notion of positive impacts
associated with heightened protein consumption in the diet. The ingestion of dietary protein triggers
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the stimulation of muscle protein synthesis, subsequently leading to an augmented availability of
plasma amino acids. This cascade ultimately culminates in heightened muscle mass, potency, and
functionality, provided that all other variables remain stable. Improved health outcomes in relation
to age are inherently connected with elevated levels of muscle mass, potency, and functionality.In
light of these insights, a reasonable assumption can be drawn that an optimal protein intake for the
elderly exceeds the recommended dietary allowance. Notably, no adverse repercussions have been
documented from marginal increments in protein consumption exceeding the established RDA
range of 0.8 g protein/kg/day (Wolfe, 2012).
In the year 2011, a study was published that validated the concept of consuming protein quickly
before participating in resistance training, leading to an amplification in muscle growth. Moreover,
it is firmly established that relying solely on energy intake, such as carbohydrates, does not optimize
muscle protein synthesis, consequently impacting anabolism and overall muscle protein accrual.
Recent investigations have illuminated the efficacy of specific protein types, particularly those that
are rapidly digested and rich in leucine content (e.g., whey protein), in fostering heightened muscle
protein synthesis. Regular post-workout consumption of these varieties of proteins appears to
potentially contribute to increased hypertrophy.Upon analyzing a multitude of training
experiments, comprehensive assessments have revealed that whey protein, especially, along with
dairy-based proteins in general, exhibit a competitive advantage over isoenergetic carbohydrate and
soy protein in eliciting hypertrophic responses. For the purpose of augmenting muscle protein
synthesis, net muscle protein accrual, and ultimately promoting hypertrophy, embracing the
practice of consuming whey protein or dairy-derived protein in the early post-exercise phase could
prove to be a beneficial strategy (Phillip S., 2011).
ISSN nutrient timming priciples:
1. Nutrient timing encompassed the meticulous orchestration of planning, incorporating
whole foods, enriched edibles, and dietary enhancements. This practice was instrumental in
optimizing recovery and tissue restoration, heightening muscle protein synthesis (MPS), and
elevating emotional well-being post high-intensity or rigorous workouts.
2. The adoption of a high-carbohydrate regimen (ranging from 8 to 12 g of carbohydrates per
kilogram per day [g/kg/day]) proved instrumental in maximizing the reservoirs of endogenous
glycogen, which endured considerable depletion during vigorous physical activity.
3. During exercise sessions extending beyond 70 minutes, maintaining a consistent
carbohydrate intake rate of 30-60 g/h within a 6-8% carbohydrate-electrolyte solution (equivalent
to 6-12 fluid ounces) emerged as crucial. This practice effectively addressed the challenges posed
by extended bouts (> 60 minutes) of high-intensity activity (> 70% VO2max), safeguarding fuel
supply and fluid equilibrium. In scenarios where carbohydrate delivery fell short, the inclusion of
protein showcased potential to enhance performance, mitigate muscle damage, promote
euglycemia, and expedite glycogen synthesis.
4. Substantial evidence underscored the benefits of carbohydrate consumption during
resistance training regimens (e.g., 3-6 sets of 8-12 repetition maximum [RM], involving a variety
of exercises targeting major muscle groups). This strategy fostered euglycemia and augmented
glycogen reserves. Carbohydrates, when consumed either in isolation or alongside protein during
resistance exercise, exhibited the capacity to bolster muscle glycogen stores, diminish muscle
damage, and yield improved acute and prolonged training responses.
5. Scientific inquiry affirmed that the ingestion of essential amino acids (EAA), at an
approximate dose of 10 g, whether in unbound form or as part of a protein bolus comprising around
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Effects of Pre and Post Workout Nutrition on Muscle Growth in Adults… [ 20 ]
20-40 g, served as an optimal catalyst for stimulating the synthesis of fresh muscle protein.
6. Pre-sleep consumption of casein protein (approximately 30-40 g) yielded acute
enhancements in muscle protein synthesis (MPS) and nocturnal metabolic rate, without exerting
influence upon lipolysis. This strategic consumption of casein protein before slumber demonstrated
its potential for positively impacting nighttime physiological processes. (Kerksick et al., 2017)
International sports science acadmey after a lot of researches give some principle which are
following:
1. To optimize the replenishment of endogenous glycogen stores, the most effective approach
entailed adhering to a high-glycemic, high-carbohydrate (CHO) diet, amounting to 600-1000 grams
per day or 8-10 g/kg/d. Concurrently, to stimulate protein synthesis to its maximum potential, the
consumption of free amino acids and protein (PRO) either in isolation or in conjunction with CHO,
prior to engaging in resistance training, emerged as the optimal course of action.
2. During the act of exercising, the recommended practice involved the ingestion of CHO
every 10 to 15 minutes, within a 6 to 8% CHO solution (equivalent to 8 to 16 fluid ounces), at a
rate of 30 to 60 grams per hour. For the purpose of optimizing glycogen re-synthesis in the
aftermath of both immediate and subsequent endurance exercise sessions, the addition of PRO,
achieving a CHO:PRO ratio ranging from 3 to 4:1, proved advantageous.
3. In the post-exercise phase (within a 30-minute window), empirical evidence substantiated
that substantial doses of CHO (8-10 g/kg/day) significantly promoted muscle glycogen repletion.
When combined, PRO (0.2-0.5 g/kg/day) was incorporated alongside CHO, maintaining a 3-4:1
ratio, to further bolster this restorative process.
4. Following brief or protracted periods of resistance training supplementation, the
incorporation of CHO, either in isolation or alongside PRO, during resistance exercise sessions
yielded noteworthy benefits. These encompassed enhanced muscle glycogen levels, mitigation of
muscle injury, and the facilitation of more substantial training adaptations.
5. Scientific investigation has convincingly demonstrated that the consumption of amino
acids, particularly essential ones, within three hours post-exercise, elicited marked increments in
muscle protein synthesis. The concurrent inclusion of CHO exhibited the potential to augment
protein synthesis. Moreover, the pre-workout consumption of a CHO + PRO supplement
potentially resulted in peak levels of protein synthesis.
6. The synergistic effect of a CHO + PRO supplement enriched with creatine (Cr) (at a dosage
of 0.1 g Cr/kg/day) appeared to evoke even greater adaptations in response to resistance training.
7. The concept of nutrient timing encompassed a comprehensive approach that extended
beyond meticulous planning, encompassing the consumption of whole foods, nutrients derived
from food sources, and those obtained from alternate origins. When juxtaposed with unsystematic
or conventional patterns of nutrient intake, the strategic alignment of energy consumption and the
optimal balance of specific macronutrients emerged as influential variables. These factors were
shown to contribute to augmented recovery and tissue repair subsequent to high-volume exercise,
heightened muscle protein synthesis, and improved emotional states.
8. Rigorous examination of various dosages of post-exercise CHO + PRO supplements
against control or placebo conditions consistently revealed tangible enhancements in both strength
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and body composition within the framework of regular, sustained resistance training regimens.
In 2020, a research study centered on nutrient timing emerged, likening it to a gateway of
opportunity that enhances athletes' performance. The study expounded that nutrient timing involves
the strategic manipulation of nutrient intake during specific timeframes surrounding exercise
sessions, all in pursuit of bolstering performance, recovery, and adaptation. Initially confined to
eating during exercise, this paradigm broadened to encompass pre- and posttraining nourishment.
Throughout the research progression, the focus remained on scrutinizing the consequences and
outcomes of nutrient consumption within distinct temporal windows.Furthermore, discernible
improvements in muscle hypertrophy and strength were apparent. The interplay between energy
availability and macronutrient content emerged as a pivotal consideration when calibrating the
timing of supplementary nutrient intake during both training and competitive endeavors. This
imperative arises due to the multifaceted nature of nutrient consumption across various periods
throughout the day. The endeavor to circumscribe the definition of "nutrient timing" to an
exclusive, singular moment in time is compounded by these complexities, thereby posing
challenges (Arent et al., 2020).
METHODOLOGY:
The study design was Interventional study. The data was collected from selected fitness centers
(ABS Gym, Shapes, Charm Body) in Lahore. The study was target male adults who was
performing resistance training for muscle growth in selected fitness centers. The duration of that
study was 4 months. The purposive sampling techniqe was used to collect data and the sample size
was 20 participants. Male adults performing resistance training (age 18-55 years). Participants who
were not continue the resistance training.
A self-designed questionnare who was be used to collect the arthoprometric measurements and
body fat percentages.
Treatment Plan:
Group A (Control group) Group B (Treatment Group)
Male between 18-55 years Male between 18-55 years.
Resistance Training (High intensity & Resistance training (High intensity
moderate frequency) & moderate frequency)
Nutrients will be distributed throughout the Specified nutrients will be given
day. which include 30 gram of carbs, 20 gram of
protein and 10 gram of fats in preworkout
meal and in post 30 grams of carbohydrates
and 25 grams of protein.
RESULTS AND DISCUSSION
This study aims to discuss the impact of pre and post workout meal on body composition with
resistance training. In this study we collect data from different fitness centers in Lahore. The
questionnaire contains the questions regarding demographics, anthropometric, body fat analysis
and 1 strength analysis.
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4.1 Demographics
35
±34.5
34
33
32
±31
31
30
29
Control Group Experimental Group
Age
Figure 4.1 Age of Participants
Figure 4.1 shows that the average age of participants of both groups lies in 30’s because in 30’s
people are more likely to go to fitness centers because mostly people in 30’s are somehow
financially stable and now they start caring about their health.
4.2 Anthropometric Measurements
39 ±38.76
38.5
38
37.5
37
36.5 ±36.38
36
35.5
35
BMI
Control Group Experimental Group
Figure 4.2 Comparisons between BMI
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Figure 4.2 shows the comparison between the BMI’s of both control and experimental group. Both
groups lie in grade 2 obese category. The main aim of taking obese people in both groups is to
observe the effect of pre and post workout nutrition. And another thing is to check the body re-
composition in both groups and it’s easier to observe that in obese people.
4.3. Body Fat Analysis
There is the comparison of the body fat percentages of both (control & experimental group) from
two different methods. My first method is from body fat caliper (Silveira, 2020) in which body fat
caliper instrument is used to measure the body fat manually. 2nd method is AS formula which is
most advanced calculation method in which we put information in the specified formula (Body fat
% = (1.39 * BMI) + (0.16 * Age) - (10.34 * gender) – 9) (Jackson, 2002) and get the results. The
purpose to use 2 different methods to make my calculations more authentic because in Pakistan the
other automatic high quality body fat measuring equipment are not available.
after study measure through Body Fat Caliper
Chart Title
45 40.8% 39.7%
40
34.35% 33.7%
35
30
25
20
15
10
0
AS formula (Baseline) AS formula (After Study)
Control Group body Fat percentages Experimental group Body Fat percentage
Figure 4.3b Comparison of body fat percentages in both group participants before
nd after study measure through AS Formula
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45
41.05
% 40.6%
40
35
34.2% 33.7%
30
25
20
15
10
0
Body Fat Caliper (Baseline) Body fat Caliper (Aafter study)
Control group Experimental Group
Figure 4.3a Comparison of body fat percentages in both group participants before
Figure 4.3a shows the comparison of body fat percentages through fat caliper while 4.3b shows the
comparison of body fat percentages through AS Formula. And the results show that there is almost
equal drop of body fat in both groups.
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4.4. Strength Analysis
BETTERMENT IN 1RPM
19%
40%
Figure 4.4 Betterment of 1 Rep Max in Both Groups.
Figure 4.4 shows the comparison of improvement in 1 rep Max of control and experimental group.
Results show that the control groups which consume balance diet throughout the day without
focusing on pre and post workout nutrition have fewer improvements in strength as compared to
our experimental group. The research studies shows that the strength is directly proportional to lean
body mass so more strength means more lean body mass (Harris, 1997) (Charlton et al., 2020).
Other methods like DEXA were not used because of unavailability of equipment in Pakistan and
also that method is very expensive.
CONCLUSION
The conclusion of research is that the pre and post workout meal shows effect on increase in muscle
mass through resistance training because in my results the experimental group has more 1RPM
strength then the control group.
RECOMMENDATIONS
The use of pre and post workout meal helps a person in increasing both strength and muscle mass.
So the persons whose basic goal is to build more muscles and increase strength should use pre and
post workout meal according to the needs.
LIMITATIONS
The study on the effects of pre and post-workout nutrition on muscle growth in adult males with
resistance training had a few limitations. Firstly, the sample size was relatively small, which might
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have limited the generalizability of the findings. Furthermore, the study might not have accounted
for individual variations in metabolism and dietary preferences, potentially influencing the
outcomes. Lastly, factors such as adherence to the prescribed nutrition plans and consistency in
resistance training routines could have varied among participants, affecting the overall validity of
the study's conclusions.
References
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