Effect of Protein-Rich Feeding on Recovery after Intense Exercise

Abstract

Carbohydrate ingestion after prolonged strenuous exercise enhances recovery, but protein might also be important. In a crossover with 2-wk washout, 10 cyclists completed 2.5 h of intervals followed by 4-h recovery feeding, provided 218 g protein, 435 g carbohydrate, and 79 g fat (protein enriched) or 34 g protein, 640 g carbohydrate, and 79 g fat (isocaloric control). The next morning, cyclists performed 10 maximal constant-work sprints on a Velotron cycle ergometer, each lasting approximately 2.5 min, at approximately 5-min intervals. Test validity was established and test reliability and the individual response to the protein-enriched condition estimated by 6 cyclists'repeating the intervals, recovery feeding, and performance test 2 wk later in the protein-enriched condition. During the 4-h recovery, the protein-enriched feeding had unclear effects on mean concentrations of plasma insulin, cortisol, and growth hormone, but testosterone was 25% higher (90% confidence limits, +/- 14%). Protein enrichment also reduced plasma creatine kinase by 33% (+/-38%) the next morning and reduced tiredness and leg-soreness sensations during the sprints, but effects on mean sprint power were unclear (-1.4%, +/-4.3%). The between-subjects trial-to-trial coefficient of variation in overall mean sprint power was 3.1% (+/-3.4%), whereas the variation in the protein-enriched condition was 5.9% (+/-6.9%), suggesting that individual responses to the protein-enriched treatment contributed to the unclear performance outcome. To conclude, protein-enriched recovery feeding had no clear effect on next-day performance.

Effect of graded fructose coingestion with maltodextrin on exogenous 14C-fructose and 13C-glucose oxidation efficiency and high-intensity cycling performance

“…The numerical value for each verbal anchor was not displayed on the scale charts, so as not to distract the participant from their rating, as the numerical value increased factorially in accordance with the CR10 scale by x 1.6 . The CR10 scale used to construct the psychometric scales for this study has previously been shown to be reliable and valid (4) and the CVs for most markers on the present scales ranged from 0.20 to 0.96 of a scale unit (35).…”

“…Participants were given a verbal countdown in preparation for the start of each sprint and at 20, 10, 5, and 2 kilocalories to go in preparation for the end of each sprint. Test characteristics are described elsewhere (35). During the performance test, psychometric data and blood was collected immediately following sprints 1, 4, 7, and 10.…”

Pre-Exercise Nutrition: The Role of Macronutrients, Modified Starches and Supplements on Metabolism and Endurance Performance

“…Findings have been intriguing with some, but not others [118,119], reporting enhanced TTE [120,121,122] and TT performance [123] with during-exercise CHO-PRO versus CHO intake alone. Additionally, some, but not all [124,125,126,127,128,129,130], studies investigating the effects of post-exercise CHO-PRO intake on subsequent exercise performance have also noted enhanced TTE [131,132] and TT performance [133], possibly as a result of increased glycogen resynthesis [127,134,135,136]. Despite these findings, there has been very little research done analyzing the effects of pre-exercise CHO-PRO in the performance context.…”

Mythbusting sports and exercise products

“…Four studies that evaluated the effects of a 2:1 ratio on cycling performance were inconclusive. [60][61][62][63] A 2006 study reported no difference in total distance cycled with supplementation, but two years later the same group reported the effect was significant. 60 61 Similarly, another group found added protein improved sprint cycling performance in men 60 hours after exercise but not at 15 hours after exercise.…”