Force Vectors Affect Adaptations
I’ve talked about the SAID principle (specific adaptations to imposed demands) before, but I’m going to get even more specific. Beyond how just lifting heavy stuff will make you stronger or how running for an extended period of time (pronounced yogging) will improve your endurance, the direction of force affects how your training transfers to your athletic movements. Thank you to Dr. Eddie Jo for getting me thinking more in depth about this topic.
Contreras et al. (2017), investigated the effects of a six week hip-thrust vs. front squat training program on performance. The study showed that the transfer of weight room training to athletic movements is specific to the vector trained in. The hip-thrust improved 10 and 20m sprint performance more than the front squat, and the front squat improved the vertical jump more than the hip thrust.
This is part of the reason lateral bound distance has such great correlation with throwing velocity (more to come on this topic later in the week).
When You Eat is Relatively Unimportant
Bro science has said for a long time that you need to eat immediately post workout or your gainz will disappear. The supplement industry has made a ton of money stoking this fear, and selling tons of convenient, protein-packed products (say that three times fast). These products aren’t bad, and most of them can be really helpful if you don’t have time for a full meal, but they aren’t necessary for the purpose of protein timing.
Schoenfeld et al. (2013), performed a meta-analysis that showed no difference in muscle strength or hypertrophy based on protein timing. They also found that TOTAL protein intake was most important for muscle hypertrophy. So, don’t lose your mind over exactly when you eat, worry more about what you’re eating and how much.
References
Photo:
“Schriever Airmen train like Broncos” by Staff Sgt. Debbie Lockhart
“Optimum Nutrition Gold Standard 100% Whey Protein” by Zeyus Media CC BY 2.0
Contreras et al. Effects of a Six-Week Hip Thrust vs. Front Squat Resistance Training Program on Performance in Adolescent Males: A Randomized Controlled Trial. J Strength Cond Res. 2017 Apr;31(4):999-1008.
Schoenfeld et al. The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. Journal of the International Society of Sports Nutrition 2013.