Thomas Ferris

There have been several studies relating to supplementation within a two-hour window after high intensity strength training, however new evidence is showing promising results for accomplishing increased muscle protein synthesys with food alone. For the sake of space, I will only focus on exercise induced muscle damage (EMID), supplementation, and food. The peer reviewed article begins by focusing on exercise induced muscle damage, which will be referred to as EMID from now on. EMID causes a wide range of problems. Within the first 24-48 hours’ soreness, swelling, and stiffness may be observed. These symptoms rarely last over 48 hours. The main problem is a 40-50% reduction in muscle strength lasting between 24 hours and six weeks depending on the severity of damage. Now you are familiar with EMID, it is worth mentioning the exact mechanism that causes muscle damage remains unknown, it is thought that “both mechanical and metabolic pathways are involved, and that the magnitude of damage is influenced by the mode, intensity and duration of exercise.” The article focuses on studies that have already been conducted and are peer reviewed. Most of the existing studies focus on supplementation as opposed to food for recovery, primarily branched chain amino acids, or BCAA. These three amino acids are found in the food we eat, and it is accepted that taken within two hours after workout can drastically increase muscle protein synthesis. It is extremely important to take advantage of the synergistic effect of carbohydrates when combined with protein on muscle protein synthesis. For more information on maximizing your bodies muscle protein synthesis naturally, contact me!

Source:

Sousa, Mónica, Vítor H. Teixeira, and Jos Soares. "Dietary Strategies to Recover from Exercise-Induced Muscle Damage." International Journal of Food Sciences & Nutrition 65.2 (2014): 151-163. Academic Search Complete. Web. 20 July 2016.