Recovery from Cycling Exercise: Effects of Carbohydrate and Protein Beverages

Overview

Journal Nutrients

Date 2012 Aug 2

PMID 22852050

Citations 7

Authors

Qingnian Goh

Christopher A Boop

Nicholas D Luden

Alexia G Smith

Christopher J Womack

Michael J Saunders

Affiliations

Soon will be listed here.

Abstract

The effects of different carbohydrate-protein (CHO + Pro) beverages were compared during recovery from cycling exercise. Twelve male cyclists (VO(2peak): 65 ± 7 mL/kg/min) completed ~1 h of high-intensity intervals (EX1). Immediately and 120 min following EX1, subjects consumed one of three calorically-similar beverages (285-300 kcal) in a cross-over design: carbohydrate-only (CHO; 75 g per beverage), high-carbohydrate/low-protein (HCLP; 45 g CHO, 25 g Pro, 0.5 g fat), or low-carbohydrate/high-protein (LCHP; 8 g CHO, 55 g Pro, 4 g fat). After 4 h of recovery, subjects performed subsequent exercise (EX2; 20 min at 70% VO(2peak) + 20 km time-trial). Beverages were also consumed following EX2. Blood glucose levels (30 min after beverage ingestion) differed across all treatments (CHO > HCLP > LCHP; p < 0.05), and serum insulin was higher following CHO and HCLP ingestion versus LCHP. Peak quadriceps force, serum creatine kinase, muscle soreness, and fatigue/energy ratings measured pre- and post-exercise were not different between treatments. EX2 performance was not significantly different between CHO (48.5 ± 1.5 min), HCLP (48.8 ± 2.1 min) and LCHP (50.3 ± 2.7 min). Beverages containing similar caloric content but different proportions of carbohydrate/protein provided similar effects on muscle recovery and subsequent exercise performance in well-trained cyclists.

Citing Articles

Trends and Missing Links in (De)Hydration Research: A Narrative Review.

Rebelo-Marques A, Coelho-Ribeiro B, Lages A, Andrade R, Afonso J, Pereira R Nutrients. 2024; 16(11).

PMID: 38892642 PMC: 11174495. DOI: 10.3390/nu16111709.

Effects of carbohydrate and protein supplement strategies on endurance capacity and muscle damage of endurance runners: A double blind, controlled crossover trial.

Liang Y, Chen Y, Yang F, Jensen J, Gao R, Yi L J Int Soc Sports Nutr. 2022; 19(1):623-637.

PMID: 36250147 PMC: 9559053. DOI: 10.1080/15502783.2022.2131460.

High-Protein Bar as a Meal Replacement in Elite Sports Nutrition: A Pilot Study.

Jovanov P, Sakac M, Jurdana M, Jenko Praznikar Z, Kenig S, Hadnadev M Foods. 2021; 10(11).

PMID: 34828911 PMC: 8617883. DOI: 10.3390/foods10112628.

The Effect of Ingesting Carbohydrate and Proteins on Athletic Performance: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.

Kloby Nielsen L, Lambert M, Jeppesen P Nutrients. 2020; 12(5).

PMID: 32443678 PMC: 7284704. DOI: 10.3390/nu12051483.

Protein Supplementation During or Following a Marathon Run Influences Post-Exercise Recovery.

Saunders M, Luden N, DeWitt C, Gross M, Dillon Rios A Nutrients. 2018; 10(3).

PMID: 29534444 PMC: 5872751. DOI: 10.3390/nu10030333.

References

Warren G, Lowe D, Armstrong R . Measurement tools used in the study of eccentric contraction-induced injury. Sports Med. 1999; 27(1):43-59. DOI: 10.2165/00007256-199927010-00004. View

Rowlands D, Thorp R, Rossler K, Graham D, Rockell M . Effect of protein-rich feeding on recovery after intense exercise. Int J Sport Nutr Exerc Metab. 2007; 17(6):521-43. DOI: 10.1123/ijsnem.17.6.521. View

Ferguson-Stegall L, McCleave E, Ding Z, Doerner 3rd P, Wang B, Liao Y . Postexercise carbohydrate-protein supplementation improves subsequent exercise performance and intracellular signaling for protein synthesis. J Strength Cond Res. 2011; 25(5):1210-24. DOI: 10.1519/JSC.0b013e318212db21. View

Saunders M, Luden N, Herrick J . Consumption of an oral carbohydrate-protein gel improves cycling endurance and prevents postexercise muscle damage. J Strength Cond Res. 2007; 21(3):678-84. DOI: 10.1519/R-20506.1. View

Romano-Ely B, Todd M, Saunders M, Laurent T . Effect of an isocaloric carbohydrate-protein-antioxidant drink on cycling performance. Med Sci Sports Exerc. 2006; 38(9):1608-16. DOI: 10.1249/01.mss.0000229458.11452.e9. View

Saunders M, Moore R, Kies A, Luden N, Pratt C . Carbohydrate and protein hydrolysate coingestions improvement of late-exercise time-trial performance. Int J Sport Nutr Exerc Metab. 2009; 19(2):136-49. DOI: 10.1123/ijsnem.19.2.136. View

Berardi J, Noreen E, Lemon P . Recovery from a cycling time trial is enhanced with carbohydrate-protein supplementation vs. isoenergetic carbohydrate supplementation. J Int Soc Sports Nutr. 2008; 5:24. PMC: 2626573. DOI: 10.1186/1550-2783-5-24. View

Berardi J, Price T, Noreen E, Lemon P . Postexercise muscle glycogen recovery enhanced with a carbohydrate-protein supplement. Med Sci Sports Exerc. 2006; 38(6):1106-13. DOI: 10.1249/01.mss.0000222826.49358.f3. View

Williams M, Raven P, Fogt D, Ivy J . Effects of recovery beverages on glycogen restoration and endurance exercise performance. J Strength Cond Res. 2003; 17(1):12-9. DOI: 10.1519/1533-4287(2003)017<0012:eorbog>2.0.co;2. View

10.

Valentine R, Saunders M, Todd M, St Laurent T . Influence of carbohydrate-protein beverage on cycling endurance and indices of muscle disruption. Int J Sport Nutr Exerc Metab. 2008; 18(4):363-78. DOI: 10.1123/ijsnem.18.4.363. View

11.

Lunn W, Pasiakos S, Colletto M, Karfonta K, Carbone J, Anderson J . Chocolate milk and endurance exercise recovery: protein balance, glycogen, and performance. Med Sci Sports Exerc. 2011; 44(4):682-91. DOI: 10.1249/MSS.0b013e3182364162. View

12.

Betts J, Williams C, Duffy K, Gunner F . The influence of carbohydrate and protein ingestion during recovery from prolonged exercise on subsequent endurance performance. J Sports Sci. 2007; 25(13):1449-60. DOI: 10.1080/02640410701213459. View

13.

Howarth K, Moreau N, Phillips S, Gibala M . Coingestion of protein with carbohydrate during recovery from endurance exercise stimulates skeletal muscle protein synthesis in humans. J Appl Physiol (1985). 2008; 106(4):1394-402. DOI: 10.1152/japplphysiol.90333.2008. View

14.

Karp J, Johnston J, Tecklenburg S, Mickleborough T, Fly A, Stager J . Chocolate milk as a post-exercise recovery aid. Int J Sport Nutr Exerc Metab. 2006; 16(1):78-91. DOI: 10.1123/ijsnem.16.1.78. View

15.

Luden N, Saunders M, Todd M . Postexercise carbohydrate-protein- antioxidant ingestion decreases plasma creatine kinase and muscle soreness. Int J Sport Nutr Exerc Metab. 2007; 17(1):109-23. DOI: 10.1123/ijsnem.17.1.109. View

16.

Skillen R, Testa M, Applegate E, Heiden E, Fascetti A, Casazza G . Effects of an amino acid carbohydrate drink on exercise performance after consecutive-day exercise bouts. Int J Sport Nutr Exerc Metab. 2008; 18(5):473-92. DOI: 10.1123/ijsnem.18.5.473. View

17.

Betts J, Stevenson E, Williams C, Sheppard C, Grey E, Griffin J . Recovery of endurance running capacity: effect of carbohydrate-protein mixtures. Int J Sport Nutr Exerc Metab. 2006; 15(6):590-609. DOI: 10.1123/ijsnem.15.6.590. View

18.

Betts J, Williams C . Short-term recovery from prolonged exercise: exploring the potential for protein ingestion to accentuate the benefits of carbohydrate supplements. Sports Med. 2010; 40(11):941-59. DOI: 10.2165/11536900-000000000-00000. View

19.

Seifert J, Harmon J, DeClercq P . Protein added to a sports drink improves fluid retention. Int J Sport Nutr Exerc Metab. 2006; 16(4):420-9. DOI: 10.1123/ijsnem.16.4.420. View

20.

Betts J, Toone R, Stokes K, Thompson D . Systemic indices of skeletal muscle damage and recovery of muscle function after exercise: effect of combined carbohydrate-protein ingestion. Appl Physiol Nutr Metab. 2009; 34(4):773-84. DOI: 10.1139/H09-070. View