Carbohydrate-Protein drink is effective for restoring endurance capacity in masters class athletes after a two-Hour recovery

Abstract

Background Carbohydrate (CHO) and carbohydrate-protein co-ingestion (CHO-P) have been shown to be equally effective for enhancing glycogen resynthesis and subsequent same-day performance when CHO intake is suboptimal (≤0.8 g/kg). Few studies have specifically examined the effect of isocaloric CHO vs CHO-P consumption on subsequent high-intensity aerobic performance with limited time to recover (≤2 hours) in masters class endurance athletes. Methods This was a randomized, double-blind between-subject design. Twenty-two male masters class endurance athletes (age 49.1 ± 6.9 years; height 175.8 ± 4.8 cm; body mass 80.7 ± 8.6 kg; body fat (%) 19.1 ± 5.8; VO 2peak 48.6 ± 6.7 ml·kg·min −1 ) were assigned to consume one of three beverages during a 2-hour recovery period: Placebo (PLA; electrolytes and water), CHO (1.2 g/kg bm), or CHO-P (0.8 g/kg bm CHO + 0.4 g/kg bm PRO). All beverages were standardized to one liter (~32 oz.) of total fluid volume regardless of the treatment group. During Visit #1, participants completed graded exercise testing on a cycle ergometer to determine VO 2 peak and peak power output (PPO, watts). Visit #2 consisted of familiarization with the high-intensity protocol including 5 × 4 min intervals at 70-80% of PPO with 2 min of active recovery at 50 W, followed by a time to exhaustion (TTE) test at 90% PPO. During Visit#3, the same high-intensity interval protocol with TTE was conducted pre-and post-beverage consumption. Results A one-way ANCOVA indicated a significant difference among the group means for the posttest TTE (F 2,18 = 6.702, p = .007, ƞ 2 = .427) values after adjusting for the pretest differences. TTE performance in the second exercise bout improved for the CHO (295.48 ± 24.90) and CHO-P (255.08 ± 25.07 sec) groups. The water and electrolyte solution was not effective in restoring TTE performance in the PLA group (171.13 ± 23.71 sec). Conclusions Both CHO and CHO-P effectively promoted an increase in TTE performance with limited time to recover in this sample of masters class endurance athletes. Water and electrolytes alone were not effective for restoring endurance capacity during the second bout of exhaustive exercise.

Milk or Kefir, in Comparison to Water, Do Not Enhance Running Time-Trial Performance in Endurance Master Athletes

“…The relative dosage of 1.2 g of CHO/kg/h was used for the CHO beverage intake [1] and was given to the participants along with the granola bars during the final three hours of the recovery period. In contrast, a cycling trial in master endurance athletes by Goldstein et al (2023) [42] compared beverages given in relative rates of CHO (1.2 g/kg) and CHO + protein (0.8 g/kg of CHO + 0.4 g/kg of protein) in a repeat exercise situation and found that both the CHO and CHO + protein conditions resulted in significantly longer test-to-exhaustion times than the placebo condition of electrolytes + water. In this study, no other supplements besides the experimental beverages were given during the 2 h recovery period that occurred between the two exercise bouts [42].…”

Support Your Recovery Needs (SYRN) – a systemic approach to improve sport performance

“…Glycogen replenishment [69], reduction of exercise induced skeletal muscle damage [40], enhanced performance in subsequent efforts [27] Immediate: 2 Prolonged: 1.5 Delayed: not confirmed There is the strongest evidence for carbohydrates and protein efficiency; emerging evidence suggests that for example vitamin D, omega-3 polyunsaturated fatty acids, creatine, and collagen/vitamin C are potentially beneficial In the SYRN concept, considering the need for an individualized approach to the athletes, it adapts the recovery actions to their own needs and preferences. Thus, the athlete's task is to follow the scheme of evaluation of the training RPE and consider whether the undertaken recovery protocol is sufficient to ensure proper regeneration (Fig.…”

The Effects of Protein and Carbohydrate Supplementation, with and without Creatine, on Occupational Performance in Firefighters

“…For example, the addition of carbohydrates (~35 g) to amino acids (~6 g of a balanced amino acid mixture) has been shown to produce a net muscle protein synthetic response that was roughly equivalent to the sum of the independent effect of either nutrient in isolation [18], suggesting there may be synergistic benefits of combining protein and carbohydrates together. These benefits appear to extend to master's athletes (≥35 years) as well as the consumption of carbohydrates and carbohydrates + protein after intense endurance exercise elevated performance to a greater degree than supplementing with water + electrolytes [19]. However, the specific influence of such nutritional interventions on occupational performance in firefighters is currently unknown.…”