E16 - Part 2: Pre-sleep protein after exercise with Jorn Trommelen
Episode description
In the second part with Dr. Jorn Trommelen (Assistant Professor, Department of Human Biology, Maastricht University, The Netherlands), we talk about Jorn's recent study on pre-sleep protein ingestion after acute endurance exercise to stimulate muscle protein synthesis. Jorn explains how these findings from acute studies relate to boosting long-term gains in strength, hypertrophy and endurance performance in response to regular pre-sleep protein ingestion. Based on his studies, Jorn shares his view on practical recommendations for pre-sleep protein in endurance- and resistance-training types of sports.
Main paper that we discuss in depth:
Pre‐sleep Protein Ingestion Increases Mitochondrial Protein Synthesis Rates During Overnight Recovery from Endurance Exercise: A Randomized Controlled Trial (Trommelen et al. 2023)
https://link.springer.com/article/10.1007/s40279-023-01822-3
Additional papers that Jorn refers to:
Long-term study on pre-sleep protein for muscle gains:
Protein Ingestion before Sleep Increases Muscle Mass and Strength Gains during Prolonged Resistance-Type Exercise Training in Healthy Young Men (Snijders et al. 2015)
https://pubmed.ncbi.nlm.nih.gov/25926415/
How to contact Jorn Trommelen:
Twitter: @JornTrommelen
Website: nutritiontactics.com
Instagram: @nutritiontactics