Daytime and nighttime casein supplements similarly increase muscle size and strength in response to resistance training earlier in the day: a preliminary investigation.

BACKGROUND: Casein protein consumed before sleep has been suggested to offer an overnight supply of exogenous amino acids for anabolic processes. The purpose of this study was to compare supplemental casein consumed earlier in the day (DayTime, DT) versus shortly before bed (NightTime, NT) on body composition, strength, and muscle hypertrophy in response to supervised resistance training. METHODS: Thirteen males participated in a 10-week exercise and dietary intervention while receiving 35 g casein daily. Isocaloric diets provided 1.8 g protein/kg body weight. RESULTS: Both groups increased (p < 0.05) in lean soft tissue (DT Pre: 58.3 ± 10.3 kg; DT Post: 61.1 ± 11.1 kg; NT Pre: 58.3 ± 8.6 kg; NT Post: 60.3 ± 8.2 kg), cross-sectional area (CSA, DT Pre: 3.4 ± 1.5 cm2; DT Post: 4.1 ± 1.7 cm2; NT Pre: 3.3 ± 1.6 cm2; NT Post: 3.7 ± 1.6 cm2) and strength in the leg press (DT Pre: 341 ± 87.3 kg; DT Post: 421.1 ± 94.0 kg; NT Pre: 450.0 ± 180.3 kg; NT Post: 533.9 ± 155.4 kg) and bench press (DT Pre: 89.0 ± 27.0 kg; DT Post: 101.0 ± 24.0 kg; NT Pre 100.8 ± 32.4 kg; NT Post: 109.1 ± 30.4 kg) with no difference between groups in any variable (p > 0.05). CONCLUSIONS: Both NT and DT protein consumption as part of a 24-h nutrition approach are effective for increasing strength and hypertrophy. The results support the strategy of achieving specific daily protein levels versus specific timing of protein ingestion for increasing muscle mass and performance. TRIAL REGISTRATION: ClinicalTrials.gov Identifier: NCT03352583 .

Meat diets and fragile bones: inferences about osteoporosis.

Because women supplemented with copper have improved bone density and femurs of rats deficient in copper have decreased mechanical strength, the hypothesis that mice fed meat would have fragile bones was tested. Mice fed sirloin are hypercholesterolemic in comparison to mice fed meat and beef liver because of a relative deficiency of copper compared to zinc. Male, albino, Swiss mice were fed trimmed sirloin or sirloin supplemented with beef liver (3/1 by weight). After 62 days, when hypercholesterolemia was detected, mice were killed and femurs were removed, cleaned and dried. Breaking strength was measured carefully at room temperature. The meat diet produced femurs 23% weaker (8.8 +/- 0.70 N/mg.100 vs 11.4 +/- 0.92, mean +/- SE, p < 0.04) in comparison to meat plus liver. Calcium, copper and phosphorus concentrations were unaffected but zinc was mildly elevated in the weak bones (426 +/- 17.5 pg/g vs 355 +/- 9.23, p < 0.002). These elements generally are unaltered in osteoporotic bones. Because copper deficiency produces osteoporosis in animals and people and because the Western diet often is low in copper, further tests of the hypothesis that diets low in copper contribute to osteoporosis are warranted.