Protein and Recovery

Protein: The Ignored Endurance Recovery Agent?

Endurance athletes the world around know the value of carbohydrates for muscle performance and recovery during and after exercise (with the possible exception of those who follow a low-carb diet and think that it doesn’t apply to them!).  However, a recent study shows that adding protein to your usual carbohydrate mix can improve recovery. 

In a recent study, participants were given a drink containing 6g of essential amino acids and 35g of carbohydrate before performing an intense 45-minute resistance training routine for the legs.  It was found that 'muscle protein synthesis increased dramatically' when the drink was consumed post-exercise.  When consumed BEFORE exercise, 'the boost in muscle protein synthesis was sustained for longer'.  The study concluded that 'consumption of a relatively small amount of amino acids combined with carbohydrate immediately before exercise is a very potent stimulator of muscle protein synthesis'. (J Appl Physiol 2004;96:674-8)

The implication is that your muscles need, and readily absorb, protein during training.  This is another study confirming the 'targeted nutrition' approach I have spoken of in this blog.  If you would like to begin taking advantage of this approach in your training, check out my sports drink recipe.  Containing 1 gram of fast-acting whey protein for every 4 grams of complex carbs, it will work to aid in your performance and recovery before, during, and post-exercise.  If you follow a low-carb diet like I do, you will still benefit from taking carbs in during the 'exercise window' when they are rapidly absorbed by the working muscles – the ONE time that insulin is your friend, imho, is during exercise!