“Exercise snacks” amplify protein synthesis during long bouts of sitting

[Nelson Vergel]

The study​

In this randomized controlled crossover study, 12 men and women (average age of 23) completed three separate conditions:

• 7.5 hours of uninterrupted sitting (SIT)
• 7.5 hours of sitting interspersed with 15 body-weight squats every 30 minutes (SQUAT)
• 7.5 hours of sitting interspersed with 2 minutes of walking every 30 minutes (WALK)

The participants were provided with high-protein breakfast (7 a.m.) and lunch (10 a.m.) during each trial.
The primary study outcomes were the incorporation of amino acids (from protein contained in the meals) into myofibrillar protein (ΔMyo) and myofibrillar protein synthesis (MyoPS). Secondary outcomes included the phosphorylation of anabolic signaling proteins, including mechanistic target of rapamycin (mTOR), eukaryotic initiation factor 2 (eIF2), ribosomal protein S6 (rpS6), extracellular regulated kinase 1/2 (ERK1/2), and 4E binding protein 1 (4EBP1). All of the study outcomes were assessed every 30 minutes during each trial with a blood draw and before and after each trial with a muscle biopsy.

Read more: “Exercise snacks” amplify protein synthesis during long bouts of sitting - Study Summary - Examine