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The Perfect Recovery

By Mr Protein | In Articles, Articles, Articles, Mens, Nutrition, Womens | on June 10, 2013
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Based on numerous studies, Myprotein investigates the Perfect Post Workout Recovery Drink.

Whether you are an elite athlete or just a regular gym user, recovery is key to ensure you are fresh and able to train for the next session. Looking at specific research Myprotein investigates the Perfect PostWokrout Recovery Drink.

 

Perfect Post Workout Recovery

 

Whether you are an elite athlete or just a regular gym user, recovery is key to ensure you are fresh and able to train for the next session. But what’s the best way to recover? The subject of many studies, it was conventionally thought that a carbohydrate drinks alone was best to replenish muscle glycogen levels after a training session. However new research published in the Journal of the International Society of Sports Nutrition suggests that a Carbohydrate and Protein drink blend would actually be more beneficial.
In one such study, John M Berardi et al (2008) wanted to discover whether post workout supplements containing carbohydrates and protein were more effective than carbohydrates alone to improve recovery. In the study 15 trained males were asked to cycle as far as they could (to exhaustion) in 1 hour as their performance was monitored. The subjects were then provided with a sports drink containing either protein and carbohydrates or carbohydrates alone at various intervals after exercise. 6 hours after finishing the hour cycle to exhaustion, the subjects performed another hour cycle and again their performance was measured.
Now although none of the subjects cycled as far during the second cycle, thus showing a reduction in power and endurance, results showed the group that consumed the carbohydrate and protein supplement performed almost 3 times better than the group that consumed carbohydrates alone.

Also, further testing revealed the group that consumed the carbohydrate and protein drink felt less fatigued (a subjective means of testing,) displayed an increased ability to burn fat after exericse and their muscle glycogen levels were restored far more effectively.
In summation, the study showed supplementing with a carbohydrate and protein drink immediately after intense exercise is beneficial for promoting recovery and enhancing your potential to exercise again in the same day. A conclusion supported by Ivy JL et all (2003) in a study entitled ‘Effect of a carbohydrate-protein supplement on endurance performance during exercise of varying intensity’ and by LJ van Loon et al (2000) in a study entitled ‘Maximizing post exercise muscle glycogen synthesis: carbohydrate supplementation and the application of amino acid or protein hydrolysate mixtures.’
Further research indicates that the optimum ratio for a Carbohydrate/ Protein drink for post workout recovery would be 2:1 (Carbohydrates: Protein.) It’s thought this ratio is the optimal combination to maximize muscle repair, replenish muscle glycogen and boost post workout fat loss.

The findings of this study, and many other studies reporting similar claims, support our own excellent recovery formula Recovery XS. Utilising a protein to carbohydrate ratio of 1:2, Recovery XS also includes the amino acid Leucine, which studies show can further increase protein synthesis. Glutamine (the most abundant amino acid) which has long been known as a supplement essential in helping muscle recovery as well as boosting the immune system which can be detrimentally affected following a hard session. Plus the powerful anti-oxidant Vitamin C which serves to combat the harmful effects of free radicals that may occur during a hard session.

 

References:

Berardi JM, Noreen EE, Lemon (2003) ‘Post exercise muscle glycogen resynthesis enhanced with a carbohydrate-protein supplement.’

Ivy JL, Res PT, Sprague RC, Widzer MO (2000) ‘Effect of a carbohydrate-protein supplement on endurance performance during exercise of varying intensity.’

Van Loon LJ, Saris WH, Kruijshoop M, Wagenmakers AJ (2003) ‘Maximizing post exercise muscle glycogen synthesis: carbohydrate supplementation and the application of amino acid or protein hydrolysate mixtures.’

Williams MB, Raven PB, Fogt DL, Ivy JL (2003) ‘Effects of recovery beverages on glycogen restoration and endurance exercise performance.’

Carrithers JA, Williamson DL, Gallagher PM, Godard MP, Schulze KE, Trappe SE (2000) ‘Effects of post-exercise carbohydrate-protein feedings on muscle glycogen restoration.’

Jentjens RL, van Loon LJ, Mann CH, Wagenmakers AJ, Jeukendrup AE (2001) ‘Addition of protein and amino acids to carbohydrates does not enhance post exercise muscle glycogen synthesis.’

Rotman S, Slotboom J, Kreis R, Boesch C, Jequier E (2000) ‘Muscle glycogen recovery after exercise measured by 13C-magnetic resonance spectroscopy in humans: effect of nutritional solutions.’

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