Antonio J, Ellerbroek Prtein, Silver T, Orris S, Scheiner M, Protrin A, diet PCA h Protein intake for post-workout recovery. Fouré A, Bendahan Proyein. Macnaughton Wolfson Research Institute for Health and Wellbeing, Durham University, Durham, UK Alice G. J Physiol Anthro. Front Physiol. Effects of a multi-ingredient beverage on recovery of contractile properties, performance, and muscle soreness after hard resistance training sessions.

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Protein intake for post-workout recovery -

Consuming protein after exercise helps the muscles to heal and prevents the loss of lean mass. Lean mass contributes to a muscular and toned appearance. Anyone who exercises more than seven times a week should consume plenty of carbohydrates, as they quickly replenish glycogen levels.

Many people believe that consuming fat after exercising slows digestion and the absorption of nutrients. For some types of fat, this may be true.

However, there is little information about the post-workout effects of fat calories. It may be a good idea to limit fat intake after exercise, but low levels of fat are unlikely to inhibit recovery.

Consuming carbohydrates and proteins after exercising helps to encourage muscle protein production, and promote recovery with the best results.

Arrange to eat a snack within the first couple of hours after a workout. Also, remember to replace fluids by drinking water before, during, and after exercise. A new study looks at how having breakfast before a morning workout affects the body during and after exercise — especially its ability to metabolize….

A person can increase the amount of protein that they consume in various ways, including eating certain…. Muscle dysmorphia can cause a preoccupation with building muscle and the belief that a person's muscles are smaller than they are. Learn more in this….

Learn about relative energy deficiency in sport RED-S. This article looks at symptoms, causes, treatment options, and more. Pilates is a type of workout that involves simple, repetitive exercises that increase muscle strength, endurance, flexibility, and postural stability….

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Medical News Today. Health Conditions Health Products Discover Tools Connect. What should you eat after working out? Medically reviewed by Marie Lorraine Johnson MS, RD, CPT — By Lana Barhum — Updated on November 17, What to eat after exercise and why Importance of the post-workout snack Takeaway Consuming protein foods, carbohydrates, and water within two hours post workout may help the body recover its energy levels.

What to eat after exercise and why. The importance of the post-workout snack. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.

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What are the best ways to eat more protein? The increased difficulty level and muscle damaging potential of our exercise protocol was reflected in the CK values, which were ~4-times as high as previously reported [ 4 ] and exceeded the physiological range at T2 and T3. Elevated CK values 24 h or more after intense exercise have also been observed in previous research [ 4 , 6 , 34 , 35 ].

Analogue to previous investigations [ 4 ], perceived muscle soreness was not significantly different between dietary conditions, despite earlier recorded onset of muscle soreness for PRO HIGH at T2 and T3. This finding was unsurprising considering CK values were not significantly different between conditions, indicating that any myofibrillar damage due to the exercise protocol may have been comparable between dietary strategies.

Surprisingly, however, the exercise protocol did not influence TNF-α values. Previous studies implementing heavy lower body exercise protocols with resistance-trained individuals observed an increase in TNF-α immediately after exercise [ 5 , 6 ].

In contrast, one research study measuring TNF-α response after an eccentric arm exercise protocol failed to observe significant changes in TNF-α [ 36 ]. The reason for this discrepancy may be that strenuous training of a smaller muscle group was not sufficient to elicit the same level of inflammatory response compared to larger muscle groups.

Overall, performance repetition scores across each testing day were not significantly different between dietary conditions. However, it is noteworthy that within condition lower body performance was maintained with PRO HIGH. In comparison, within condition only, squat performance significantly declined by T3 with PRO MOD despite no differences in overall number of repetitions performed throughout the assessment period between conditions: Aligned with this, a significant interaction effect was found for bioelectrical impedance PhA, with values increasing at T3 for PRO HIGH in contrast to PRO MOD.

The results may indicate that a PRO HIGH approach during repeated days of intensive exercise could support training maintenance pertinent to lower body exercise. Previous research has shown that participation in a prolonged resistance training program is associated with an increase in PhA [ 40 ].

The mean PhA for athletes training for strength and power has also been reported to be higher than endurance athletes 8. To our knowledge, this is the first report of short-term changes in PhA as a result of repeated days of intensive resistance exercise coupled with modified protein intake.

However, such findings should be interpreted with caution in light of the lack of significant differences between dietary groups for performance repetition scores and biomarkers of muscle damage. Additionally, such findings may only be applicable to strength-trained athletes, and may not necessarily apply to other sporting disciplines in which athletes train multiple times a day including sport specific and resistance training.

A further explanation for the lack of significant differences between dietary strategies for repetition performance may have been individual variability, which appeared to be particularly pronounced between men and women as reported elsewhere [ 42 , 43 ].

a specific training protocol. However, as it was noted that within group, lower body repetition performance significantly declined with PRO MOD by the end of the assessment along with reported differences in phase angle between dietary conditions , a lower protein intake may have resulted in further performance decrements.

Future research on short-term lower protein intakes may be warranted to confirm this. It is acknowledged that the acute nature of the dietary interventions and short-term cross over period may be study limitations.

As participants in this study were experienced resistance-trained individuals who typically consumed protein intakes ~2.

The dietary lead-in period prior to each assessment phase was therefore deemed satisfactory. Participants were tested under the same conditions across assessment days, with peri-exercise protein intake and timing controlled for.

Prior to each laboratory visit, participants were requested to maintain similar dietary patterns ensuring they were acutely fasted before arrival h.

However, individual variance in postprandial nutrient availability may have influenced study findings. Assessment in a longer term post-absorptive or overnight fasted state may have presented clearer findings. However, not only did our participants effectively act as their own controls by maintaining eating patterns prior to testing, but intensive training in an overnight fasted state may not have been realistic for such individuals.

Given that our sample size exceeded the a priori power analysis requirement of 10 subjects and that there was no significant effect between dietary conditions on any of the outcome measures except phase angle , it is unlikely that the sample size masked a large effect of protein intake.

Future research should consider evaluation of specific gender differences and overall training experience which may likely be confounding variables when assessing the impact of protein intake on recovery. A short term PRO HIGH diet did not improve markers of muscle damage or soreness following repeated days of intensive training when daily calorie and peri-exercise protein intake was controlled for.

The findings from this study indicate that moderate protein intakes 1. However, equivocally it is noteworthy that lower body exercise performance and bioelectrical phase angle were maintained with PRO HIGH.

Longer term interventions are therefore warranted to determine whether PRO MOD intakes are indeed sufficient during prolonged training periods or when extensive exercise e. training twice daily is undertaken with resistance-trained individuals.

Dankel SJ, Mattocks KT, Jessee MB, Buckner SL, Mouser J, Counts BR, et al. Frequency: the overlooked resistance training variable for inducing muscle hypertrophy?

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Hunter SK. Sex differences in human fatigability: mechanisms and insight to physiological responses. Acta Physiol. Simoneau J-A, Bouchard C. Genetic determinism of fiber type proportion human skeletal muscle. FASEB J. Download references. The authors wish to acknowledge product support from GoProtein Ltd.

UK for independent provision of whey protein. Analytical support was provided by the NIHR Cambridge Biomedical Research Centre, Core Biochemical Assay Laboratory, Addenbrookes Hospital, Cambridge.

Funding support for biochemical analysis was provided by Bayesian Bodybuilding Ltd. Additional funding was provided by the Open Access Publishing Fund, Anglia Ruskin University. Cambridge Centre for Sport and Exercise Sciences, Anglia Ruskin University, East Road, Cambridge, UK.

Kings College, University of Cambridge, Cambridge, UK. You can also search for this author in PubMed Google Scholar.

All authors were involved in the study. JR, AZ and JJ conceived and designed the study; JR, AZ and CS were involved with data collection; data were analysed by JR and AZ with statistical support from MH and LS; JR and AZ wrote the paper.

All authors reviewed the paper and approved the final version prior to submission. Correspondence to Justin Roberts. Written informed consent was obtained from all individual participants included in the study. As part of the written informed consent procedure, all participants were duly made aware as part of both the study briefing and information sheet that the study results may be published.

As such, consent for publication was included as part of this process. This study was supported by GoProtein Ltd. UK , with provision of whey protein. The authors declare that they have no competing interests. Springer Nature remains neutral with regard to jurisdictional claims in published maps and institutional affiliations.

Open Access This article is distributed under the terms of the Creative Commons Attribution 4. Reprints and permissions. Roberts, J. et al.

Barbie Cervoni Post-workuot, RD, Inta,e, CDN, recoovery a Refreshment Ideas for Gym Goers dietitian and certified diabetes care and education specialist. Intakf the three macronutrients carbohydrates, protein, Protein intake for post-workout recovery fprprotein is the darling of exercise nutrition. From athletes Protein intake for post-workout recovery novice exercisers, high-protein beverages, bars, or cookies often tout effects on workout performance. Though it may sometimes seem like protein is given too much credit—and there is such a thing as getting too much —this critical nutrient serves lots of important functions, particularly after a challenging workout. Refueling with protein-rich foods supports workout recovery in a variety of ways, including the following:. When you perform strenuous exercise, tiny tears form in your muscles.

Protein intake for post-workout recovery -

Ingested protein does response for muscle and albumin protein synthesis after resistance exercise in young men. American Journal of Clinical Nutrition, 89 1 Rennie MJ, and Tipton KD Protein and amino acid metabolism during and after exercise and the effects of nutrition.

Annual Review of Nutrition, Layman DK Role of leucine in protein metabolism during exercise and recovery. Canadian Journal of Applied Physiology, Crozier S J, Kimball SR, Emmert SW, Anthony J C, and Jefferson LS, Oral leucine administration stimulates protein synthesis in rat skeletal muscle.

Journal of Nutrition , Cribb PJ, and Hayes A Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Medicine and Science in Sports and Exercise , Tipton KD, Rasmussen BB, Miller SL, Wolf SE, Owens-Stovall SK, Petrini BE, and Wolfe RR Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise.

American Journal of Physiology Endocrinology and Metabolism , EE Schoenfeld BJ, Aragon AA, Wilborn C, Urbina SL, Hayward SE, and Krieger J Pre- versus post-exercise protein intake has similar effects on muscular adaptations.

Esmarck B, Andersen JL, Olsen S, Richter EA, Mizuno M, and Kjaer M Timing of post-exercise protein intake is important for muscle hypertrophy with resistance training in elderly humans.

The Journal of Physiology , The Author. Fabio Comana Fabio Comana, M. Related Posts. Fitness Sports Performance Nutrition The Kinetic Chain and How to Apply It.

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A NASM advisor will contact you to help you get started. Get Started. The magnitude of EIMD was predominantly mild or moderate, with only one study reporting severe EIMD [ 42 ]. EIMD magnitude seemingly did not influence the response to protein supplementation Supplementary Table S1.

Eight studies provided milk-based protein and 4 studies included other protein sources whey, casein, and collagen blend [ 59 ], pea protein [ 41 ], rice and pea protein [ 60 ], egg white and soy protein [ 58 ]. Except for one study [ 61 ], all supplements were liquid. Daily protein intake with exclusion of the supplement was adequate in all trials in the protein groups 0.

Sixteen studies did not report daily nutrient intake. Baseline isometric MVC ranged Three trials did not report baseline data [ 13 , 42 , 62 ]. A positive effect size indicates a beneficial effect of protein supplementation compared to control.

All eligible trials, including outliers, are presented and included in the analysis. Isokinetic MVC at baseline ranged Overall ESs were small-medium in favour of protein and reached statistical significance at all time-points Fig. Philpott et al. Baseline [CK] ranged Removal of one influential trial [ 40 ] resulted in insignificant overall effects 0.

Baseline muscle soreness ranged 0. There was no overall effect of supplement group on muscle soreness at any time-point Fig. Protein supplementation appears more beneficial for muscle soreness in untrained individuals, following concentric exercise, and with a single day of supplementation supplementary Fig.

Peri-exercise protein consumption has beneficial effects on preserving acute muscle strength and blunting [CK] following muscle damaging resistance exercise in young males. Likewise, only one trial failed to demonstrate a positive effect of protein for attenuating post-exercise [CK] elevations.

This review could not establish the impact of protein supplementation on EIMD in females due to a lack of studies conducted with females or both sexes.

Despite its frequent assessment, the efficacy of protein consumption for muscle soreness management is confounding. These conflicting data reflect the existing limited understanding of the mechanisms of exercise-induced muscle soreness, alongside its subjectivity and susceptibility to other physiological and psychological influencers e.

However, this review identified that males untrained in resistance exercise are more likely to respond positively to protein supplementation than trained males. Similarly, protein supplementation more frequently reduced symptoms of muscle soreness following concentric than eccentric exercise.

Therefore, both training status and muscle contraction type may influence muscle soreness responses to protein supplementation. Investigating these factors may allude to muscle soreness mechanisms, although current understanding is hindered by the varied assessment methods used, for example, different rating scales, participant positioning, pressure algometry, muscle palpation, passively, or actively with mixed forms of activity.

Such inconsistencies might explain why muscle soreness is argued to poorly reflect EIMD [ 66 ]. Until optimal and consistent methods for assessing muscle soreness are employed, data should be treated cautiously.

Post-exercise muscle strength decrements debilitate future exercise quality for up to 7 days [ 13 , 14 ]. This review has demonstrated that peri-exercise protein consumption can reduce muscle strength loss and accelerate the recovery of muscle function.

Therefore, high-quality exercise may be resumed faster with the aid of protein consumption, compared to carbohydrate-based or no peri-exercise nutritional strategy. Currently, the use of protein as an exercise nutrition strategy is recommended for muscle recovery, repair, and growth, due to its stimulatory effects on post-exercise MPS rates [ 67 ], which are augmented by protein consumption relative to exercise alone [ 35 ].

It follows that peri-exercise protein consumption may be recommended as a multi-purpose nutritional aid — assisting in the management of muscle damage and repair processes. By this means, repair and remodelling of muscle proteins and restoration of muscle function may occur at an accelerated rate with protein supplementation.

These outcomes appear predominantly due to one influential study [ 63 ], though nonetheless could relate to the magnitude of strength decline, which was typically lower for isokinetic compared with isometric MVC. The pathways by which protein ingestion acts to attenuate EIMD warrant investigation, though notably, factors other than post-exercise amino acid availability play a role [ 68 ].

Much research on protein nutrition, particularly related to MPS, has sought to establish the optimal type, dose, and timing of protein consumption to maximally stimulate post-exercise MPS rates [ 69 ].

Although, this has not been the case for EIMD. However, other inter-study differences in methodological design, for example the exercise protocol, sample demographics, and measurement tools may limit the ability to compare protein supplementation protocols between trials.

This review identified few trials that compared protein supplementation strategies while being matched for other methodological detail. White et al. Likewise, there were no differences in EIMD between groups of untrained males consuming a large dose 1. In a series of experiments with comparable methodological design, Cockburn and colleagues examined the impact of various milk protein feeding strategies on EIMD in trained males performing leg-based resistance exercise.

Similarly, ingesting flavoured milk relative to an isonitrogenous dose of whey protein hydrolysate did not impact muscle damage following whole-body resistance exercise in trained males [ 70 ]. Conversely, Buckley et al. The authors propose that the hydrolysed whey protein accelerated strength recovery relative to non-hydrolysed protein by means of stimulating muscle repair processes.

However, this theory seems unlikely, given that isolated whey protein stimulates increased post-exercise MPS rates [ 71 , 72 , 73 , 74 ]. Furthermore, a similar study observed comparable isometric strength reductions and recovery rates after eccentric exercise with ingested whey hydrolysate, whey isolate, and flavoured water [ 45 ].

Supporting data [ 60 ] make it challenging to explain the outcomes of Buckley [ 44 ]; thus, the impact of protein hydrolysis on EIMD warrants further investigation.

To ascertain the importance of protein feeding type, timing, and dosage for the management of EIMD, further studies with comparable methodologies are required. Due to the apparent lack of difference between isolated and whole-food sources of protein, future studies should adopt a food-first approach where feasible.

The food-first approach aids the achievement of multiple nutrient requirements, however meeting protein intake goals using this approach may be challenging for some protein types.

Plant-based proteins present a challenge, as they necessitate consumption of larger food volumes to achieve protein requirements. Alternatively, a single-serve of isolated soy protein conveniently provides an isonitrogenous dose.

Plant-based diets are growing in popularity, due to various health, environmental, ethical, and economic benefits [ 76 ]. Although, the impact of plant-based proteins on EIMD is uncertain. Three studies considered the impact of plant- versus animal- based proteins on resistance EIMD in untrained males in the present review [ 41 , 58 , 60 ].

Nieman et al. Nonetheless, relative to water, neither protein source reduced muscle strength, endurance, and power decrements or muscle soreness. Here, the ineffectiveness of plant-based proteins for reducing EIMD may be attributed to their single-source origin. Plant-based proteins, including soy, rice, and wheat, have been scrutinised as inferior in quality to animal-based proteins, due to their lower essential amino acid content [ 77 ] and bioavailability [ 78 ].

Ingesting a larger dose [ 79 ] or a blend [ 80 , 81 ] of plant-based proteins provides the amino acid profile required to stimulate increased MPS rates. In this review, only one study [ 60 ] compared the effect of a plant-based protein blend on EIMD with whey protein isolate, whey protein hydrolysate, and a non-isoenergetic control.

Further investigation of plant- versus animal- based proteins and single-source versus blended plant-based proteins from isolated and whole-food sources is needed to determine the relevance of protein quality in EIMD. The present findings on the efficacy of ingested protein for muscle function restoration following resistance exercise are consistent with Davies and colleagues [ 27 ].

However, peak isometric knee extensor strength was the only outcome considered, and without corroboration from other EIMD markers these data have narrow application.

Further, varied control groups were included water, carbohydrate, milk, and collagen proteins , making inter-trial generalisability unreasonable.

Conversely, the systematic review by Pasiakos et al. These authors found minimal evidence supporting a benefit of protein supplementation for post-exercise recovery of muscle function and soreness. However, they acknowledge that divergencies in study design regarding protein supplementation and exercise protocols limit their observations.

In contrast, the present review identified an overall advantage to consuming protein on muscle function, which may reflect the tighter study inclusion criteria resistance exercise only, separation of muscle functional markers, exclusion of amino acid-based supplements.

Seemingly, broad criteria for study inclusion may mask beneficial effects of protein supplementation for EIMD, especially when small sample sizes prevent sub-group analysis.

Several limitations may have affected the outcomes and application of the present review. However, failure to meet these criteria was often assumed, due to a lack of methods reporting. Other limitations arose from the supplementation strategies and study designs employed.

A range of protein doses were given, potentially increasing heterogeneity of the study pool. Two studies [ 42 , 85 ] prescribed protein dose relative to body mass 1. Eight studies were possibly limited by adopting crossover designs.

Due to RBEs associated with EIMD [ 16 , 17 , 18 ], responses to repeated exercise were likely attenuated, particularly in untrained participants [ 57 , 58 , 84 ] and with insufficient washout periods 1—2 wk [ 57 , 58 , 61 , 62 , 86 , 87 ].

Notwithstanding, all crossover studies counterbalanced treatment order, which should limit order effects and the impact of RBEs. Regarding the meta-analyses, ESs were not obtained for all variables in each trial due to insufficient data reporting.

However, no apparent differences existed in the outcomes of included or excluded trials. Furthermore, when sample size was not reported for each variable and time-point, a consistent sample size was assumed, which if inaccurate could alter true effects. Variables with different assessment methods e.

This review considered only four variables, thus providing scope for future meta-analyses to examine protein supplementation effects on other markers of EIMD. Moreso, due to its large-scale, this review did not consider amino acid-based supplements, which may offer beneficial sub-analysis.

The limited understanding of the impact of protein supplementation for resistance EIMD management in females should be addressed by conducting high-quality research with females or both sexes.

Additional investigation of various protein types particularly plant-based , timing, and dosing strategies would help inform protein nutrition guidelines for EIMD management. Establishing optimal methods for assessing EIMD in experimental models requires investigation, as methodological inconsistencies across current studies are hindering knowledge progression of EIMD mechanisms and management strategies.

To benefit future research, standardised methodologies e. Where feasible, cross-over designs with sufficient wash-out period and, when relevant, unilateral limb models should be employed to limit heterogeneity. Furthermore, data reporting and transparency issues are limiting study inclusion in meta-analyses and obstructing accurate and representative conclusions being drawn.

Accordingly, a framework is proposed outlining data reporting guidance to increase inclusion of primary data in meta-analyses Table 3. This systematic review with meta-analysis demonstrated that, in young males, peri-exercise protein consumption reduces maximal strength decrements and lowers [CK] following acute resistance exercise but does not benefit muscle soreness.

These outcomes are seemingly unaffected by the type, timing, frequency, and dose of ingested protein, though may be affected by the exercise protocol and sample training status, with further examination required.

This review identified an absence of female-focussed research and a limited number of studies examining plant-based protein sources, which warrants future research priority.

Developing evidence-based EIMD management strategies is impeded by methodological inconsistencies across studies, particularly pertaining to EIMD assessment methods. This review highlights the need for standardised and transparent data reporting in EIMD research and proposes a guiding framework.

All data synthesised are presented within the manuscript or are available from the corresponding author upon request. Bull FC, Al-Ansari SS, Biddle S, Borodulin K, Buman MP, Cardon G, et al. World Health Organization guidelines on physical activity and sedentary behaviour.

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Article by Stephanie Protein intake for post-workout recovery, Lifestyle choices for prevention, Clif Nutrition Proein Council itake, sports nutritionist, and Team CLIF® Athlete. Nutrition plays an important Protein intake for post-workout recovery before, during, post-sorkout after exercise. Protein is key in recovery, as it helps to build strong muscles and repair body tissues. Protein is made up of amino acids, which act like building blocks for the body. When you eat foods with a source of protein after an activity, it helps build and repair body tissues. And why is this important? Thank you for visiting nature. You are using rfcovery browser version with Proten support High-quality sunflower seeds CSS. To Ptotein Protein intake for post-workout recovery best experience, Protein intake for post-workout recovery recommend you use a more up to date browser or turn off compatibility mode in Internet Explorer. In the meantime, to ensure continued support, we are displaying the site without styles and JavaScript. It is unknown whether dietary protein consumption can attenuate resistance exercise-induced muscle damage EIMD. Managing EIMD may accelerate muscle recovery and allow frequent, high-quality exercise to promote muscle adaptations.