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Recovery nutrition: timing and composition after endurance exercise
Melinda Millard-Stafford1, W Lee Childers, Scott A Conger
1School of Applied Physiology, Georgia Institute of Technology, Atlanta, GA 30332-0356, USA. mindy.millardstafford@ap.gatech.edu
Current Sports Medicine Reports
|July 9, 2008
Summary
Consuming carbohydrates after endurance exercise maximizes muscle glycogen. Adding protein may not significantly improve glycogen replenishment or performance, but it is not contraindicated.
Area of Science:
- Sports Nutrition
- Exercise Physiology
- Biochemistry
Background:
- Muscle glycogen resynthesis is crucial for endurance exercise recovery.
- Macronutrient intake post-exercise influences glycogen replenishment rates.
- The role of protein co-ingestion with carbohydrates is debated.
Purpose of the Study:
- To evaluate the impact of carbohydrate (CHO) and protein intake on muscle glycogen resynthesis after endurance exercise.
- To determine if co-ingestion of protein with CHO enhances glycogen replenishment and subsequent performance.
- To assess the potential benefits of protein in reducing exercise-induced muscle damage.
Main Methods:
- Review of existing literature on post-endurance exercise macronutrient consumption.
- Analysis of studies comparing carbohydrate-only intake versus carbohydrate and protein intake.
- Consideration of different forms of nutrient delivery (liquid, gel, solid).
Main Results:
- High carbohydrate intake (≥1.2 g/kg/h) is recommended for optimal muscle glycogen resynthesis.
- The benefit of adding protein to carbohydrates for glycogen replenishment and performance enhancement is currently equivocal.
- Evidence for protein's role in reducing exercise-induced muscle damage requires further verification.
Conclusions:
- Adequate carbohydrate intake is essential for maximizing muscle glycogen stores post-endurance exercise.
- The added benefits of protein alongside carbohydrates for performance are not definitively established.
- Further research is needed on molecular signaling pathways and human performance outcomes.
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