Protein Timing For Fat Loss? No

You may read about this in a bodybuilding mag. I think it’s a classic example of how focusing on the inconsequential minutia makes for cool headlines and internet-blog flamefests but really does little for truly improving strength or leanness.
PURPOSE:: To determine if protein supplementation (PRO) prior to an acute bout of heavy resistance training (HRT) would influence post-exercise resting energy expenditure (REE) and the non-protein respiratory exchange ratio (RER).
METHODS:: Eight resistance-trained subjects (5M, 3W) participated in a double-blind, two trial crossover design, where REE and RER were measured (7:00am) on four consecutive days. On the second day of trial one, subjects consumed either PRO (18g whey protein, 2g carbohydrate, 1.5g fat) or CHO (1g whey protein, 19g carbohydrate, 1g fat) 20 minutes prior to a single bout of HRT (9 exercises, 4 sets, 70-75% 1RM).
RESULTS:: Compared with baseline, REE was elevated significantly in both CHO and PRO at 24 and 48 hours post-HRT. At 24 hours post-HRT, REE in response to PRO was significantly greater compared to CHO.
CONCLUSION:: Timing PRO prior to HRT may be a simple and effective strategy to increase energy expenditure by elevating REE the day after HRT. Increasing REE could facilitate reductions in body fat mass and improve body composition if nutritional intake is stable.
(Source: Med Sci Sports Exerc. 2009 Dec 4. Timing Protein Intake Increases Energy Expenditure 24 Hours Post-Resistance Training. Hackney KJ, Bruenger AJ, Lemmer JT.)
David says: I disagree completely. Timing your protein intake will do as close to nothing as nothing gets for fat loss. The “if nutritional intake is stable” part is a key. And that is highly unusual for most reading this.
Instead of worrying about protein timing be extra-conscious of why you are eating what you are eating when you are eating it.
Journal the:
:: A-ctivating event,
:: B-ehaviors/eliefs and the
:: C-onsequences both positive and negative,
when you eat off your nutritional plan. This strategy could have a significant impact on helping you understand what’s really going on. In the meantime keep your protein between 30 and 50% of total intake while cutting fat and/or while building muscle in an action phase.