AMINO ACID SUPPLEMENTS BETWEEN MEALS IS ANABOLIC

There has been a lot of talk about meal timing. A recent study examined whether supplementing with a small amount of essential amino acids with carbohydrate in between regular meals had a positive effect on protein balance. One group of subjects ate just 3 standard meals at 08:30, 13:30, and 18:30. Another group had these meals, but in addition supplemented with 15 g essential amino acids and 30 g carbohydrate in between the meals at these times (11:00, 16:00, and 21:00). Measurements of protein synthesis, protein breakdown, and net protein balance were made after the meals and over the day. The group who supplemented with essential amino acids and carbohydrate in between meals had a greater anabolic effect than the group who just consumed the mixed meals. These results suggest that snacking with high quality protein in between meals is beneficial for muscle growth.

Paddon-Jones D, et al. Amino acid supplementation does not alter the anabolic response to a meal. Federation of American Societies for Experimental Biology, Washington D.C., April, 2004. Abstract #827.13.