#81: Joseph Agu – Protein Synthesis, Amino Acids & Pre-bed Casein

Nutritionist and doctoral researcher Joseph Agu is on the show to discuss pre-bed casein, protein quality, absorption rates of different whey supplements and the usefulness of branched-chain amino acids.

Guest Bio

Joseph is a Performance Nutritionist, formerly at the English Institute of Sport (EIS) working with British Athletics, and now solely at his own consultancy.

He completed a BSc. in Sport and Exercise Science as well as a MSc. in Sports Nutrition. And is now currently undertaking a PhD at Bangor University where he’s looking at nutritional interventions for strength and power athletes.

In this episode we discuss:

• Nitrogen balance, muscle protein synthesis (MPS) and muscle protein breakdown (MPB)
• Difference between muscle protein synthesis and whole body protein synthesis
• Is pre-bed casein superior to a strategy that does not include such timing?
• Difference in MPS rates between different protein sources
• Just how useful is branched-chain amino acid (BCAA) supplementation for body composition goals?

Links:

• JosephAgu.com
• BCAAs for Bodybuilders (Part 1 of 4)
• Alan Aragon’s Research Review
• The effect of protein timing on muscle strength and hypertrophy: a meta-analysis – Schoenfeld, Aragon & Krieger
• Groen et al., 2012 – Intragastric protein administration stimulates overnight muscle protein synthesis in elderly men
• Res et al., 2012- Protein ingestion before sleep improves post-exercise overnight recovery
• Snijders et al., 2015 – Protein Ingestion before Sleep Increases Muscle Mass and Strength Gains during Prolonged Resistance-Type Exercise Training in Healthy Young Men
• Burk et al., 2009 – Time-divided ingestion pattern of casein-based protein supplement stimulates an increase in fat-free body mass during resistance training in young untrained men