Aerobic Exercise Training Adaptations Are Increased by Postexercise Carbohydrate-Protein Supplementation

Abstract

Carbohydrate-protein supplementation has been found to increase the rate of training adaptation when provided postresistance exercise. The present study compared the effects of a carbohydrate and protein supplement in the form of chocolate milk (CM), isocaloric carbohydrate (CHO), and placebo on training adaptations occurring over 4.5 weeks of aerobic exercise training. Thirty-two untrained subjects cycled 60 min/d, 5 d/wk for 4.5 wks at 75–80% of maximal oxygen consumption (VO2 max). Supplements were ingested immediately and 1 h after each exercise session. VO2 max and body composition were assessed before the start and end of training. VO2 max improvements were significantly greater in CM than CHO and placebo. Greater improvements in body composition, represented by a calculated lean and fat mass differential for whole body and trunk, were found in the CM group compared to CHO. We conclude supplementing with CM postexercise improves aerobic power and body composition more effectively than CHO alone.

Post-exercise ingestion of a carbohydrate and casein hydrolysate supplement reduces perceived muscle soreness but not fatigue in Sevens Rugby Players

“…However, there are only a handful of studies investigating long-term effects of protein supplementation on post-exercise recovery. [5,[12][13][14] Flakoll et al…”

“…[12][13][14] The study by Flakoll et al [13] assessed the effect of post-exercise protein supplementation in US marine recruits during basic military training over 54 days. As in Luden et al, [5] protein supplementation resulted in a significant reduction in muscle soreness.…”

“…However, there are only a handful of studies investigating long-term effects of protein supplementation on post-exercise recovery. [5,[12][13][14] Flakoll et al[13] assessed post-exercise protein supplementation in US marine recruits during basic military training over 54 days. Both at day 34 (6 mile full gear hike) and day 54 (final physical fitness test), protein supplementation resulted in a significant reduction in muscle soreness as well as other outcomes, such as a decreased total number of medical visits.…”

Post-exercise ingestion of a carbohydrate and casein hydrolysate supplement reduces perceived muscle soreness but not fatigue in Sevens Rugby Players

“…However, there are only a handful of studies investigating long-term effects of protein supplementation on post-exercise recovery. [5,[12][13][14] Flakoll et al [13] assessed post-exercise protein supplementation in US marine recruits during basic military training over 54 days. Both at day 34 (6 mile full gear hike) and day 54 (final physical fitness test), protein supplementation resulted in a significant reduction in muscle soreness as well as other outcomes, such as a decreased total number of medical visits.…”

Protein-carbohydrate supplements improve muscle protein balance in muscular dystrophy patients after endurance exercise: a placebo-controlled crossover study

“…Subsequently, amino acids activate the protein synthesis signaling cascade, resulting in a positive net muscle protein balance after exercise (10,22). Protein supplementation ingested immediately after both resistance and endurance exercise enhances this exercise-induced muscle protein synthesis (6,7,16,27). Glucose stimulates insulin secretion, and the anabolic effect of insulin, in combination with essential amino acids, increases muscle protein synthesis more than by providing essential amino acids alone (4).…”