Protein intake in the early recovery period after exhaustive exercise improves performance the following day

Abstract

TT and sprint performances were improved 18 h after exhaustive cycling by CHO-PROT supplementation during the first two hours of recovery compared with isoenergetic CHO supplementation. Our results indicate that intake of carbohydrate plus protein after exhaustive endurance exercise more rapidly converts the body from a catabolic to an anabolic state than carbohydrate alone, thus speeding recovery and improving subsequent cycling performance.

Nutrition in Soccer: A Brief Review of the Issues and Solutions

“…There is a considerable volume of research, which has investigated a wide variety of protein ingestion strategies for the promotion of training adaptations and recovery from damaging exercise [84]. Therefore, in the absence of studies which have directly used soccer as an exercise model, much of the recommendations are based on work examining other participant populations and exercise protocols [32,74,105].…”

“…The co-ingestion of milk-based protein and CHO has previously been shown to reduce blood myoglobin, creatine kinase, and increase peak muscle torque 48 h after a damaging exercise bout, compared to CHO alone [32]. More recently, Sollie et al [105] also demonstrated that CHO and protein co-ingestion (0.8 and 0.4 g/kg/h, respectively) was more effective at promoting anabolism compared to the ingestion of 1.2 g/kg/h CHO following exhaustive aerobic exercise. Furthermore, the CHO and protein strategy also improved sprint performance by 3.7% and time trial performance by 8.5%, 18 h after the exhaustive exercise bout.…”

“…Therefore, post-exercise nutrient intake should consist of a high GI CHO source such as a serving of fresh fruit or juice, breakfast cereal, oats, or CHO based sports nutritional supplements in solid or liquid form [35]. Adding a dose of protein provides added benefits as it helps upregulate muscle protein synthesis for training adaptation and the repair of damaged muscle [32,74,92,105]. The ideal amount of protein to maximally stimulate muscle protein synthesis is likely to be at least 20-25 g or ~ 0.3 g/kg BM [74], but may be as high as 40 g in some individuals, depending on the quality of the protein and the age of the athlete (for a more detailed review of these factors, readers are referred to the paper by Phillips et al [84]).…”

Exhaustive Exercise and Post-exercise Protein Plus Carbohydrate Supplementation Affect Plasma and Urine Concentrations of Sulfur Amino Acids, the Ratio of Methionine to Homocysteine and Glutathione in Elite Male Cyclists

“…Studies using exhaustive exercise and short recovery periods ranging from ∼4 to 18 h have implied a role of amino acid repletion in the recovery phase for subsequent performance (Williams et al, 2003;Rustad et al, 2016;Sollie et al, 2018;Dahl et al, 2020), although there is still some debate on the effectiveness of protein supplementation for recovery and performance in endurance exercise (Kloby Nielsen et al, 2020). SAA metabolism and availability may be implicated in these processes through several important mechanisms.…”

Eight sessions of endurance training decrease fasting glucose and improve glucose tolerance in middle-aged overweight males

“…Carbohydrate is the main energy substrate during exercise at intensities ~75% of maximal oxygen uptake (Hermansen, Hultman, & Saltin, 1967;Romijn et al, 1993;Rustad et al, 2016;Sollie et al, 2018), and prolonged training at such intensities improves glucose tolerance. Moreover, exercise at such intensity effectively improves skeletal muscle oxidative capacity and expression of many proteins involved in glucose uptake.…”