More Training Tips
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Post-Exercise
Nutrition for Optimal Recovery:
The 4-to-1 Balance of Carbohydrate to Protein
Prolonged strenuous exercise substantially depletes muscle glycogen, which
has important implications for an athlete's post-exercise eating. Specifically,
muscle glycogen replenishment, or repletion, is of the highest
priority…and carbohydrates and protein in combination play a major
role in this process. Recent research has focused on the timing, amount
and type of carbohydrates, and the ratio of protein to carbohydrates,
in post-exercise meals. What is clear is that an immediate meal, taken
within 30-45 minutes following exercise, and comprised of simple (high
glycemic index) carbohydrates, will "stimulate both glucose transport
and glycogen synthase activity, promoting faster muscle glycogen resynthesis."(1)
More recent research has added another wrinkle. Combining high-quality
protein with the carbohydrates, in the proportion of four grams of carbohydrate
to one gram of high quality protein (4:1), and within two hours post exercise,
results in more stored (replenished) glycogen. In fact, in one study,
athletes who ingested these ingredients in a 4:1 ratio were shown to have
"100% greater muscle glycogen stores than those who only had carbohydrate."(2)
In addition to glycogen recovery, high-quality protein provides the amino
acids needed to rebuild muscle tissue. Moreover, protein increases the
absorption of water from the intestines, which improves muscle hydration,
and it can positively stimulate the immune system.(2)
So, what is the best way to get this crucial 4:1 carbohydrate-to-protein
post-exercise meal? While it is possible to rush home and carefully
combine foods from your kitchen to find the right balance, it is far more
efficient…and effective…to rely on a high-quality supplement.
The best post-exercise supplement I have found is Nutri-build III©
from Muscle Works. It provides a perfect 4:1 blend of high quality carbohydrates
and protein, and it provides the B-complex vitamins, vitamin C, branched
chain amino acids, glutamine and glucosamine (for joint health).
- by Richard K. Fleming, Ph.D., Assistant Professor, University of Massachusetts
Medical School
“In my career
as a boxer, I have tried several products and combinations of nutritional
supplements and vitamins. For the past two years I have exclusively used
Rebuild II and Nutri-build III, both for myself and the young fighters
that we train. There's nothing else like it out there, for both recovery
from our very demanding training, and for rehab from injury, which in
our profession...comes with the territory. It really did allow me to extend
my career for those two more years.”
"Jesse" James Leija
Two Time World Featherweight Champion
References
1 Stevenson, E., Williams, C. & Biscoe, H. (2005). The metabolic responses to high carbohydrate meals with different glycemic indices consumed during recovery from prolonged strenuous exercise. International Journal of Sport Nutrition and Exercise Metabolism, 15, 291-307.
2 Quinn, Elizabeth (2205), http://sportsmedicine.about.com/cs/nutrition/a/aa081403.htm
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