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Liquid Protein Aids Recovery Post Workout

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I have been preaching whey protein for some time to my clients. I myself ingest 36 grams of whey protein after my workouts followed by a piece of fruit or a raw vegetable 15 minutes later so that I am ingesting the needed carbohydrates for recovery as well. Finally, more research to back it up! Ellen

Recovery from a cycling time trial is enhanced with carbohydrate-protein supplementation vs. isoenergetic carbohydrate supplementation.

John M Berardi email, Eric E Noreen email and Peter WR Lemon email

Journal of the International Society of Sports Nutrition 2008

Background

In this study we assessed whether a liquid carbohydrate-protein (C+P) supplement (0.8g/kg C; 0.4g/kg P) ingested early during recovery from a cycling time trial could enhance a subsequent 60 min effort on the same day vs. an isoenergetic liquid carbohydrate (CHO) supplement (1.2g/kg).

Methods

Two hours after a standardized breakfast, 15 trained male cyclists completed a time trial in which they cycled as far as they could in 60 min (AMex) using a Computrainer indoor trainer. Following AMex, subjects ingested either C+P, or CHO at 10, 60 and 120 min, followed by a standardized meal at 4h post exercise. At 6 h post AMex subjects repeated the time trial (PMex).

Results

There was a significant reduction in performance for both groups in PMex versus AMex. However, performance and power decreases between PMex and AMex were significantly greater (p<0.05)>

Conclusions

Under these experimental conditions, liquid C+P ingestion immediately after exercise increases fat oxidation, increases recovery, and improves subsequent same day, 60 min efforts relative to isoenergetic CHO ingestion.

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