Post-Exercise CHO/Protein Ingestion

Question 1

Why?

Answer 1

Restores muscle glycogen
CHO and amino acids influence insulin secretion.
Insulin increases amino acid uptake and reduces muscle breakdown.
Post-exercise protein depends on protein status.

Question 2

Protein Timing (Evidence from Meta-analyses)

Answer 2

Total protein intake was the strongest predictor of strength and muscle hypertrophy.
These results refute the commonly held belief that the timing or protein intake in and around a training session is critical to muscular adaptations and indicate that consuming adequate protein in combination with resistance exercise is the key factor for maximizing muscle protein accretion.

Question 3

The Body’s Amino Acid Reserves

Answer 3

Circulating amino acid pool (blood and lymph) AND labile protein reserve (liver and visceral tissue).

Question 4

Protein Recommendations

Answer 4

General population = 0.8g/kg
Recreational exercisers = 0.8-1.0g/kg
Serious endurance athletes = 1.2-1.6 g/kg
Adolescent athletes = 1.5-2g/kg
Serious resistance training athletes = 1.5-2.5g/kg

Question 5

Timing

Answer 5

Hit the 1/2 hour window
Consume with CHO

Question 6

Protein Amount

Answer 6

Maximum 25g
Don’t want to consume too much or else it will slow gastric emptying.

Question 7

Type

Answer 7

Diary, soy
-dairy has whey (20%, fast) and casein (80%, slower)
-Dairy has BCAAs and cysteine, and soy has leucine
High GI, glucose or sucrose is best.
Glucose and sucrose intake demonstrates higher glycogen resynthesis rates than fructose.
High GI meals restored muscle glycogen to a greater extent than low GI meals (6 hours post-exercise)