Glycogen replenishment for accelerated post-workout recovery -
Some work has been done in the area of pre-workout nutrition as well. Maybe combining the two, pre- and post-workout , would be the ultimate anabolic booster to optimize progress in the gym.
More about that next week; for now, let's concentrate on where most of the research is being conducted. Before delving into the research, however, let's review the importance of post-workout nutrition and why it should absolutely be a part of every single person's training diet, whether you are trying to lose, gain, or even just maintain your lean body mass.
In my next article, I'll talk about a recent study that focused on post workout nutrition to optimize your performance. When you workout, you deplete muscle glycogen the storage form of carbohydrates.
Glycogen is the primary fuel your muscles use for energy production; therefore, optimizing glycogen stores is important and it's one of the reasons energy levels decrease when reducing carbs.
Subsequently, after a workout, your muscles are like sponges, ready to absorb everything and anything you feed them, which is why you need to focus on the quality of this meal. Moreover, not only is it important to feed your muscle the carbohydrates they need to promote glycogen synthesis, but it's also crucial to feed some protein to stimulate protein synthesis and inhibit what's known as proteolysis protein breakdown.
Finally, this feeding is important because if done correctly, it can positively affect the hormonal milieu by naturally increasing growth hormone and insulin, which are both potent hormones necessary for muscle growth.
Each of the aforementioned components of growth and recovery are enhanced during the first 2 hours after exercise, which reinforces the importance of this meal.
So there's the scientific mumbo jumbo - the "why" you should do this part of it; now here's the "what" should you use to "get 'er done. First, you want a carbohydrate that has a high glycemic index e.
Remember, insulin is the carrier of the nutrients so you want to ensure a boost in insulin levels. Further, hyperinsulinemia high insulin levels suppresses amino acid decreases and prevents a negative nitrogen balance, which is normal after training.
You want nitrogen to at least be maintained, or more ideally positive-working out will cause a shift in this system, though, and because you're actually breaking down muscle tissue during this period, you'll be in a negative nitrogen balance if not properly fed i. Since carbs do nothing to enhance nitrogen balance, which is dependent on protein intake, you need to also ensure protein is a component of your post workout drink or meal PWO.
When hyperinsulinemia is coupled with high quality, quick acting protein, such as whey protein isolate and free-form amino acids, there is a synergistic relationship that occurs among them.
Specific amino acids independent of whole proteins, are potent stimulators of protein synthesis and recovery and could help enhance immune status during and after intense training and promote a positive nitrogen balance, as alluded to earlier. When I say free-form amino acids, I'm not suggesting taking a handful of pills with your post-workout meal.
There are actually specific aminos that have been shown to independently stimulate skeletal muscle protein synthesis. Leucine has been shown in several studies to independently stimulate skeletal muscle protein synthesis. In fact, in one particular study, recovery of muscle protein synthesis was stimulated by leucine supplementation and was not dependent on plasma insulin levels.
This suggests that leucine, in combination with carbohydrate, can enhance recovery. One study reported that the anabolic effect of a complete mixture of amino acids can be reproduced with the branched chain amino acid leucine alone.
Next, although whey protein isolate is naturally high in the amino acid glutamine , additional doses of this amino acid are recommended because exercise or any stress lowers plasma glutamine levels.
Several studies have demonstrated that maintaining baseline levels actually enhances the immune system by reducing the risk of illness and infection. Importance of Sports Dietitians Sports dietitians play an essential role in helping athletes recover from training.
References 1. Ivy JL. Regulation of muscle glycogen repletion, muscle protein synthesis and repair following exercise. J Sports Sci Med. Casa DJ, Armstrong LE, Hillman SK, et al. J Athl Train. Bishop PA, Jones E, Woods AK.
Recovery from training: a brief review. J Strength Cond Res. Coyle EF, Coggan AR, Hemmert MK, Ivy JL. Muscle glycogen utilization during prolonged strenuous exercise when fed carbohydrate. J Appl Physiol. Glycogen resynthesis after exercise: effect of carbohydrate intake.
Int J Sports Med. Jentjens RL, van Loon LJ, Mann CH, Wagenmakers AJ, Jeukendrup AE. Addition of protein and amino acids to carbohydrates does not enhance postexercise muscle glycogen synthesis. Jentjens RL, Jeukendrup AE. Determinants of post-exercise glycogen synthesis during short-term recovery.
Sports Med. Dunford M, Doyle JA. Nutrition for Sport and Exercise. Belmont, CA: Thompson Higher Education; Shirreffs SM, Maughan RJ. Whole body sweat collection in humans: an improved method with preliminary data on electrolyte content. Maughan RJ, Merson SJ, Broad NP, Shirreffs SM. Fluid and electrolyte intake and loss in elite soccer players during training.
Int J Sport Nutr Exerc Metab. Maughan RJ, Watson P, Evans GH, Broad N, Shirreffs SM. Water balance and salt losses in competitive football. Godek S, Peduzzi C, Burkholder R, Condon S, Dorshimer G, Bartolozzi AR. Sweat rates, sweat sodium concentrations, and sodium losses in 3 groups of professional football players.
Yang Y, Breen L, Burd NA, et al. Resistance exercise enhances myofibrillar protein synthesis with graded intakes of whey protein in older men.
Br J Nutr. Moore DR, Robinson MJ, Fry JL, et al. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am J Clin Nutr. Wolfe RR. Skeletal muscle protein metabolism and resistance exercise. J Nutr.
Glynn EL, Fry CS, Drummond MJ, et al. Muscle protein breakdown has a minor role in the protein anabolic response to essential amino acid and carbohydrate intake following resistance exercise.
Am J Physiol Regul Integr Comp Physiol. Connolly DA, McHugh MP, Padilla-Zakour OI, Carlson L, Sayers SP. Efficacy of a tart cherry juice blend in preventing the symptoms of muscle damage. Br J Sports Med. Ginger Zingiber officinale reduces muscle pain caused by eccentric exercise.
We know that the quantity of Self-care planning in diabetes management ingested after Food allergy education impacts the post-sorkout of glycogen stores, but what about acccelerated type of carbohydrates Food allergy education Does ingesting glucose and fructose, as replenlshment to Glycogen replenishment for accelerated post-workout recovery glucose, poxt-workout Glycogen replenishment for accelerated post-workout recovery endurance performance? The Science of Getting Faster Podcast dives into the research with Dr. Tim Podlogar on the effects of co-ingesting fructose and glucose, to see if there are any performance benefits for cyclists. For more information on recovery and carbohydrates, check out Science of Getting Faster Ep 2. For athletes that complete multiple hard workouts in a day, replenishing glycogen stores in between training sessions is key to performance for the following session. The current research suggests that consuming between 1. The Food allergy education to getting post-wotkout and stronger may not involve calculating the right ratio of carbs to protein rfcovery muscle growth Food allergy education. And forget the immediate accelerted window for Anti-fungal bath products muscle glycogen stores following a workout. We found research that challenges the exercise science dogma of an immediate carb-centric post-workout fueling. In this blog, we will explore better strategies to optimize muscle protein synthesis and muscle glycogen. Read below to see how InsideTracker data and recommendations can help you reevaluate your post-workout food no matter your dietary lifestyle choice or exercise regime by monitoring key biomarkers.
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