Protein Intake After Exercise

Protein and Carbohydrate Intake Post Exercise

The first long distance cycling event I was in was conquer the coast, a sixty-five mile ride. I completed the ride, and went to the food tent. Because it was the actual race I had ridden harder than in training, so my stomach was very unsettled. I loaded up my plate with a double hamburger with cheese and a hotdog, I knew I was hungry, but I did not feel hungry. When I sat down to eat, however, it was difficult. Although beer on tap was provided, I did not drink more than a few mouthfuls. I drove home and fell asleep immediately after my shower and did not wake until the next day. The friend with whom I had been training had two beers and both a burger and hot dog. He was tired, but stayed awake. He reported eating four additional times that day. The beer and bread was a source of carbohydrates and the meat was protein source. This experience caused me to research how protein and carbohydrate intake would affect athletic performance. Research shows that Protein and carbohydrate intake within two hours after exercise can drastically increase muscle protein synthesis and reduce recovery time for muscles

Before protein and carbohydrate intake can be discussed, protein and carbohydrates need to be identified. A macronutrient is defined as a substance required in relatively large amounts by living organisms, in particular. This just means it is one of the main sources of energy for the human body. There are three macronutrients for humans, these include protein, fats, and carbohydrates. Our body uses carbohydrates for quick energy, “Carbohydrates are the sugars, starches and fibers found in fruits, grains, vegetables and milk products”. Carbohydrates are converted into energy to be used by the body very quickly, but if they remain unused, they are turned to fat. Protein is not for quick energy; it is better suited for prolonged activity. “Protein is composed of amino acids, which are organic compounds made of carbon, hydrogen, nitrogen, oxygen or sulfur”. It is important to also be aware of branched chain amino acids which are a specific type of protein that gets its name because the chemical structure of these amino acids, including leucine, isoleucine, and valine which will be discussed later. Protein is not converted quickly into energy; it is more of a foundation material than an energy boost. “Proteins are the building blocks of life. Every cell in the human body contains protein.” Given this information, it begins to become clear how important a proper diet is, even more so if you are athletic.

Long before we understood food as we do now there were many diseases that could be prevented and even cured by simply altering the diet. People who were not starving were getting sick from Beriberi, it was not until 1901 that the reason behind it was discovered. “Grijns [hypothesized]… a deficiency or partial starvation of a substance that was necessary in small amounts for maintaining metabolic functions of nerves and muscles.” Now that we know a bit more about food and diet, it is understood that there is a need for a large variety of foods to supply the body with the necessary nutrients to thrive and be healthy.

Most bodybuilders and powerlifters have experienced the benefit of having a protein rich diet, or the effects of a protein deficient diet. However, many people feel like food after exercise makes them feel ill, or reward themselves with fatty and greasy foods after a workout as opposed to good wholesome food such as nuts, cheeses, milk, fish, beef, chicken, tofu, or yogurt, to name a few. Even some vegetables have protein. Educating people of the benefits of a proper diet will have a long term effect on the way people eat and how healthy they are. It could potentially change the foods people eat. Looking at the nutritional content of processed food, it would appear that protein is not so important, which couldn’t be farther from true, “A person on a 2000 calorie diet could eat 100 grams of protein, which would supply 20% of their total daily calories." Depending on a person’s athletic demand, more protein and carbohydrates may be required. For example, I take 25 grams of whey protein three times daily in addition to the protein I consume through my diet, putting my daily protein intake between 110-150 grams per day.

A recovery meal high in protein and carbohydrates will reduce recovery time and drastically increase muscle protein synthesis. While several studies have discounted the importance of the time of protein intake, there is an equal number of studies supporting it.

Due to the fact that EIMD can impair athletes’ ability to train and perform properly, developing strategies that... accelerate the recovery process after muscle damage are of huge importance for the athletic population...Although there are few studies that relate food and recovery from EIMD, the results available seem promising.

Most of the studies pertaining to EMID are focused on protein supplementation, as opposed to food consumption, however the protein that is being supplemented is found in food so it would stand to reason that intake of healthy, protein rich foods accompanied by carbohydrate rich foods would accomplish the same task.

Protein intake after exercise is not the only macronutrient needed for maximum benefit. Carbohydrates, when combined with protein has a synergistic effect, making the combined macronutrients the best way to stimulate muscle protein synthesis and reduce recovery. Taking it even further, the article states “There is already a strong body of scientific evidence showing that the simultaneous ingestion of CHO and protein may attenuate muscle damage, suggesting that the combination of these two macronutrients can be a valuable strategy." This statement is further supported by a study by Rustad, et al. which concludes “...intake of protein in combination with carbohydrate during the two first hours after exhaustive exercise results in a better and faster recovery of performance as compared to intake of carbohydrate only."

Carbohydrate and protein intake after exercise is not only beneficial for young athletes, it can prove to be even more beneficial for masters athletes. According to recent research, protein containing high levels of leucine and carbohydrates is the absolute best way to offset the effects aging has on muscle recovery and muscle protein synthesis:

On the basis of the…available evidence, and to overcome the age-related deficits in molecular signaling, we suggest that masters endurance athletes should consume doses of leucine-rich whey protein, approximately 0.40 g/kg of body mass...[and] 1.0–1.2 g/kg of carbohydrate per hour post exercise... after muscle-damaging exercise to facilitate muscle repair and remodeling.

To the masters athlete, this means many more years of competition while being able to recover at a similar rate to younger athlete. This research is saying that a 50-year-old runner, who ate proper post exercise protein and carbohydrates, in addition to three to four high protein meals per day would experience similar soreness and recovery to that of a runner aged 25.

Even with all this overwhelming evidence, there are still some people and even studies that attempt to dispute this claim. One of the main views opposing this is that the time of the protein and carbohydrate intake relative to exercise does not matter. Although it may seem to be valid at first glance, a little research will soon prove this to be fundamentally flawed. If a person consumes food right before bed, this is more likely to be turned into fat. Carbohydrates are especially susceptible to this (Bruso). This is the first major flaw with that line of thinking. The second major flaw is overlooking an exercise crash after intense physical activity. If an athlete has performed intense physical work for an extended period of time, the body’s energy stores will be depleted. If an athlete then proceeds to eat a recovery meal, the crash can be avoided. This illustrates exactly how flawed the concept that protein and carbohydrate intake time relative to exercise does not matter.

Another major opposition to this claim is that after intense physical exercise many athletes feel nauseous and are unable to consume protein and carbs immediately after exercise. This is a valid argument, concern, many ways to circumvent this problem exist. An important piece of information to keep in mind is that according to the research, the window for protein and carbohydrate consumption to be effective is two hours. If the athlete is still nauseous after an hour and a half, the easiest way to still gain the benefits would be to use supplements as opposed to food. Two scoops of Vitargo, a supplement consisting of amylopectin starch, which is a branched polymer glucose found in plants, mixed in ten ounces of water drank in rapid succession with twenty-five gram of whey protein mixed with ten ounces of water will supply the athlete with approximately seventy grams of carbohydrates and twenty-five grams of protein, therefore accomplishing protein intake. Of course protein and carbohydrate amounts will vary depending on body weight and other factors for optimum results. Even in the event that the athlete could not eat due to nausea, it would almost certainly be possible to consume twenty ounces of fluid over a two-hour period of time.

In conclusion protein and carbohydrate intake have a huge effect on an athlete’s performance both during and after intense physical exercise. Although there are varying onions on the most successful method, I believe that consuming protein and carbohydrates within two hours to be the most effective. Since I have implemented this nutrition intake regiment into my six day per week gym schedule, I have noticed higher energy levels throughout the day, less of a drained feeling after exercising at the gym, and the five days a week when I do an hour of cardio in addition to the gym I no longer need to take a nap afterward.