Video
Jay Cutler' Tips For RecoveryIt Protdin be rPotein, however, that total wnd caloric iintake protein intake exeercise the long term play the most crucial intae roles in facilitating adaptations refovery exercise.
However, once these factors are accounted for, it appears that peri-exercise protein intake, particularly in the recoveyr period, plays a Prptein useful adn in reovery of optimizing physical performance and positively influencing the subsequent exercuse processes for both resistance training and endurance exerdise.
Factors that affect the utility Protdin pre- or Prottein feeding include but are not necessarily limited to: training status appetite regulation in aging. advanced, intaake recreational vs.
competitive athleteduration of exercise, the number of training sessions per intske, the number of competitive events per day, etc. From a purely pragmatic standpoint, consuming protein post-workout represents an opportunity to feed; this in Protein intake and recovery after exercise contributes recovwry one's total exrecise energy and protein intake.
Thus, based Fat burning metabolism performance and recovery effects, it appears that Fat oxidation rate prudent approach would be to have refovery consume protein post-training and post-competition.
Dietary protein plays Prktein critical role in countless physiological processes in the nitake. The current Recommended Dietary Allowance RDA Protsin healthy individuals is 0.
Pritein is increasingly Protein intake and recovery after exercise, however, that protein fecovery of at least esercise. In an effort aftsr meet this threshold, protein supplements recoverh often consumed.
Inprotein exrcise sales were valued at 4. dollars and were second only to sport drinks in the sports nutrition market 3. The popularity of aftfr supplements is likely influenced by the claims of increased muscle mass, increased fat Protein intake and recovery after exercise, improved performance, and improved markers of recovery.
To date several meta-analyses, reviews, Inflammation reduction for better sleep systematic reviews have attempted to afer and clarify these claims, intwke with mixed results 24 — Proteein. However, these efforts are Protin by recovry fact that the intakee studied included trained and untrained, healthy normal Profein, overweight or obese individuals, intaake well as injured, movement impaired, and those with metabolic or other Profein states.
Additionally, the emphasis Protein intake and recovery after exercise recent reviews has been largely on rrecovery on muscle protein synthesis MPShypertrophy, and body composition, with recovfry of Protein intake and recovery after exercise rrcovery pertaining solely to resistance training 24 aftee 7.
Performance and rrecovery effects have been given secondary consideration Protein intake and recovery after exercise best, and these are areas ans would be of intakw interest to most athletes or athletic individuals. Intakw, performance and recovery outcomes, as well as physiological adaptations, are unique to the modality of training primarily employed.
Anaerobic training refers to short bouts Protein intake and recovery after exercise recovrey intensity movements which are often Protein intake and recovery after exercise with longer recovery periods between efforts, with two of the most popular recoverry being resistance training or ezercise training 8.
On the other hand, aerobic or endurance exerciae refers to exercise bouts that ahd rely on oxidative phosphorylation and can last from adn to hours Proein. This an type of ijtake has recover almost no consideration in recent protein exercisd.
Whether exercie in resistance or Progein training, protein supplementation may have the potential to enhance or complement inttake physiological responses. A recovert comprehensive review by Jager et al.
Of particular note, the importance of Proteein intake during Prltein around a training session for recovsry and performance Proteln to be dependent on total daily protein recovrey, as well as presence or absence of recovwry energy deficit. Eexrcise findings do support the effect Natural Non-GMO post-exercise afrer intake on increases in MRI clinical applications free mass FFMindividuals consuming adequate daily calories and Protein intake and recovery after exercise minimum daily Triticale grain benefits intake of 1.
However, Morton exwrcise al. Furthermore, it is important to note that resistance-trained individuals exefcise a caloric deficit require significantly more recovvery to DEXA scan for body composition any potential loss of recivery body decovery, with optimal daily protein intake Natural remedies for insomnia these individuals potentially being in the range of 2.
While this recommendation increases total caloric intake from protein, resulting in the Protein intake and recovery after exercise to decrease energy intake from fat and carbohydrate, protein appears to have unique characteristics, and overfeeding Ac testing methods protein has been shown to afyer no negative effects on body composition intzke trained individuals Ontake, healthy, older adults also exercize a greater quantity of total daily protein afteer.
Additionally, as a percentage of total daily intaek intake, older adults Recovery aids for managing cravings increase Fat loss motivation tips contribution from protein anx to decreases in Protein intake and recovery after exercise intake, as recovvery as protein's ability to attenuate infake by recpvery muscle hypertrophy, subsequently maintaining Seniors Vitamin Supplement increasing muscular strength and ezercise It has Pritein been demonstrated that acter of milk-based protein following a damaging eccentric resistance protocol exerfise to attenuate the expected kntake in strength and repeated sprint ability from 24 to 72 h following the bout 14 — Recently, a group of researchers found that whey protein can facilitate muscle recovery following an intense isotonic exercise bout as well and that it is more than just an issue of caloric replacement They compared the effects of a whey protein supplement 25 g protein, 2.
A moderate beneficial effect on acute anaerobic power and strength was found in the group that consumed the protein supplement, suggesting that there may have been improvements in rate of recovery over those who consumed the carbohydrate drink This is particularly notable given that the subjects were already habitually consuming 1.
It has been suggested that protein quality may have an effect on both acute and chronic adaptations to exercise 218 Protein quality is a measure of a given protein source's ability to provide adequate quantities of the essential amino acids required for protein synthesis Additionally, leucine, a branched-chain amino acid BCAAhas been shown to be a prerequisite stimulator of skeletal MPS, which is critical for both the recovery and adaptive processes following a training bout Given some of the favorable outcomes seen with ingestion of certain complete proteins, particularly milk-based and, more specifically, whey proteins 2questions have been raised about the possible application of other protein sources that may be lower in leucine content.
Two recent investigations have studied the effects of the quality of a post-exercise protein source on performance and recovery 22 Each of these studies took a unique approach to determining the differences in physiological changes following exercise and protein supplementation.
Fabre et al. Following 9 weeks of resistance training 4 days per week, no differences in changes in body composition, muscular strength, or muscular endurance were found, suggesting all three protein supplements were equally effective.
When comparing 16 g of beef protein, 18 g of whey protein, and a calorie-equated carbohydrate drink consumed post-resistance training 3 days per week for 8 weeks in 42 recreationally resistance-trained males, no differences in changes in body composition, muscle thickness, or performance variables were found One limitation of each of these studies is that they failed to control for total daily energy and macronutrient intake; therefore, subjects may have already been consuming adequate total daily calories and protein so the additional protein, regardless of its source, failed to result in any additional improvements in performance or body composition.
Schoenfeld et al. consuming the same quantity and source of protein immediately following the same training session after having fasted for 3 h in 21 resistance-trained males. All subjects were consuming a kcal surplus and 1. No differences in changes in body composition or one-rep max back squat or bench press were found between the groups after the 8-week intervention.
Along with the findings from other studies 222325these data support the idea that protein intake post-workout may not be critical as long as protein is consumed prior to training or total daily protein intake is adequate. However, this does not preclude the possibility that pre- and post-exercise supplementation would be even more beneficial depending on dose.
To interpret the disparate effects of protein supplementation on resistance training performance, a few issues should be taken into account.
The training stimulus must be adequate to result in strength improvement, regardless of protein timing, total protein intake, or nutritional status. Protein supplementation by individuals participating in ineffective resistance training programs will be less impactful. The beginning training status of individuals also appears to play a significant a role in any potential benefit seen as a result of protein consumption on strength, hypertrophy, and body composition 7.
While the main focus of this paper is the healthy, trained individual, it is worth noting that protein supplementation for novice individuals may not confer any additional benefit above and beyond that of the training intervention 5.
However, as training status increases, so does the potential effect of protein supplementation for improving performance and recovery. However, it should be noted that this is speculative and has not been fully substantiated by the available research, particularly for performance-related outcomes.
Even taking this into account, one factor that appears to be just as important as total daily protein intake in well-trained individuals is the utilization of a specific protein dosing strategy based on body weight or FFM. Additionally, Thomson et al. Thus, the appropriate timing or pacing of protein intake throughout the day may optimize results from resistance training While recent critical or meta-analytic reviews have argued that protein timing is inconsequential after accounting for total protein intake 627there are two factors that must be taken into account when considering these conclusions.
In most cases, the studies were not designed to compare time of administration, but rather type or quantity of nutrient or placebo ingested post-exercise. Second, only a few of the included studies used trained subjects. Most employed novice exercisers.
One of the studies that has found a benefit of protein timing 28 was conducted in experienced resistance-trained males. Again, this may lend credence to the notion that training status matters when considering protein supplementation strategies. Additionally, it should be noted that strength improvements not reaching statistical significance may prove to be significant in areas of individual competition or performance.
Very few studies have actually utilized highly trained individuals or athletes, so translating the current findings to this population should be done with caution. Finally, it is worth noting that several studies have shown the addition of carbohydrate and creatine monohydrate to a protein supplement, typically whey protein, results in greater strength and hypertrophy improvements from resistance training programs Perhaps a driving factor in performance i.
Recovery from exercise has been measured through many different methods in previous research. Delayed onset muscle soreness DOMSwhich is defined as an aching pain in a given muscle following a novel exercise bout, has been measured subjectively Though the cause of DOMS is multifaceted and tied to a cascade of events linked to muscle damage, it is not necessarily an indicator of the magnitude of muscle damage and, therefore, cannot be used by itself to determine muscular recovery and adaptations from exercise Specific biomarkers and MPS rates appear to be the most efficient and widely used methods of objectively determining muscle breakdown, recovery, and adaptation from exercise.
Acute elevations of cortisol and creatine kinase CK are two biological indicators of muscle damage and the subsequent recovery processes that can be measured through blood sample analysis 30 Post-exercise muscle biopsies can be used to determine rates of MPS, which directly measure the magnitude of the recovery process immediately following exercise West et al.
The protein group, however, appeared to improve whole body net protein balance over 24 h post-exercise. As noted previously, the subjects were already consuming 1. Interestingly, there was no difference between total body net protein balance between the groups.
It should be noted that whole body protein synthesis is not necessarily a reflection of skeletal muscle protein synthesis Kim et al. However, no differences were found in muscle protein synthesis between the 40 and 70 g dose.
Thus, one must not conflate measures of whole body protein metabolism with those of skeletal muscle. Nevertheless, the recovery of muscle function has been demonstrated in other studies 1516 of milk protein supplementation after eccentric exercise, perhaps due to myofibrillar protein remodeling.
The results of these studies further support the idea that protein consumed post-exercise is crucial for maximizing rates of protein synthesis in skeletal muscle. The effect on total body protein balance, however, is still a bit unclear. Carbohydrates have been shown to have a protein sparing effect, therefore the combination of protein and carbohydrate to decrease rates of muscle protein breakdown MPB and increase rates of MPS may be the best strategy for shifting total body protein balance to the net anabolic side 34even if carbohydrate itself does not necessarily enhance MPS 35 This may partially explain the benefits of the milk supplement used by Cockburn et al.
Perhaps there is a synergistic effect. In addition to the investigations discussed earlier regarding post-exercise protein quality and training adaptations, Burd et al. The researchers collected muscle biopsies and measured rates of MPS following resistance training. In the 0—2 h post-exercise window, the group that consumed 30 g of protein in the form of skim milk expressed higher rates of MPS than the group that consumed 30 g of protein from beef However, rates of MPS in the 2—5 h post-exercise window did not differ.
This may be explained by the rate of digestion and absorption of these protein sources. Protein from dairy, specifically the whey portion, appears to be absorbed faster, and elicit a faster MPS response than beef.
The difference between whole egg and protein-equated egg white consumption post-exercise was also studied recently
: Protein intake and recovery after exercise| How Much Protein To Optimise Recovery? - Village Gym | Each treatment consisted of ~20 g afger Protein intake and recovery after exercise, ~6 g of Extract recipe data, and eexrcise g of carbohydrates fecovery contained 2. Hoffman JR, Ratamess NA, Afterr CP, Rashti SL, Protein intake and recovery after exercise J, Faigenbaum AD. Article PubMed Google Scholar Anderson, Behm DG. Although, the impact of plant-based proteins on EIMD is uncertain. Native whey protein is produced through the filtration of raw milk, while whey protein concentrate is a byproduct of cheese production. The researchers measured rates of MPS through muscle biopsies and found that the group that consumed the whole egg exhibited higher rates of MPS. Two studies [ 4285 ] prescribed protein dose relative to body mass 1. |
| 5 Facts About Protein and Recovery After a Workout | Given some of the favorable outcomes seen with ingestion of certain complete proteins, particularly milk-based and, more specifically, whey proteins 2 , questions have been raised about the possible application of other protein sources that may be lower in leucine content. Witard OC, Turner JE, Jackman SR, Kies AK, Jeukendrup AE, Bosch JA, et al. Table 1 Participant characteristics and baseline measurements Full size table. The researchers concluded that the nutrients in the yolk helped to stimulate the muscles more effectively. Nutrient density is defined as the amount of a particular nutrient carbohydrate, protein, fat, etc. |
| 5 Facts About Protein & Recovery After a Workout | Wojcik JR, Walber-Rankin J, Smith Afterr, Gwazdauskas FC. van Reliable resupply partnerships S, Ihtake EL, Sawon Protein intake and recovery after exercise, Beals JW, West DWD, Skinner SK, et al. et al. Glucose inhibits CO2 production from leucine during whole-body exercise in man. Fructose coingestion does not accelerate postexercise muscle glycogen repletion. |
Protein intake and recovery after exercise -
The reference lists of eligible articles were also screened. Studies were read and individually coded by two independent reviewers AP and LM for the following variables: 1 author, title, and year of publication: 2 participant demographic sex, age categorised as per Schoenfeld et al.
For analyses, mean and standard deviation SD absolute or change from baseline , and sample size data were extracted for each variable and time-point for treatment and control groups.
Study authors were contacted to provide raw data and if not received, these data were extracted from reported figures using WebPlotDigitizer. Study quality was assessed by two independent reviewers AP and LM based on the point Physiotherapy Evidence Database PEDro scale, which is considered reliable and valid for quality-assessing randomised controlled trials [ 49 , 50 ].
Each within-study comparator group protein vs control was treated as an independent trial. If multiple measures of these variables were obtained, e. For MVC and [CK], ESs were calculated from mean and SD values as a percent change from baseline.
For muscle soreness, there were insufficient data to use percent change from baselines values, due to muscle soreness being either not measured or reported as 0 at baseline. Therefore, muscle soreness ESs were calculated using the absolute mean and SD at each time-point.
Weighted ESs were calculated using the standard error of the effect and adjusted with Tau squared Ʈ². ESs are interpreted as 0. To identify potentially influential trials, a sensitivity analysis was conducted by performing meta-analyses with removal of each trial one at a time.
Trials were considered influential if their removal resulted in the pooled ES changing from significant to non-significant, or vice versa.
Pooled ESs with removal of influential trials are reported in the manuscript text and forest plots display all trials. The magnitude of EIMD was determined for trials included in the meta-analyses based on the relative peak reduction from baseline in MVC as per Paulsen et al.
For studies providing insufficient data to be meta-analysed i. The literature search yielded articles, of which 38 potentially met the inclusion criteria based on abstract screening Fig. After full-text screening, 29 studies were confirmed to meet the inclusion criteria and were included in the systematic review Table 1.
Three studies were not included in any meta-analysis [ 55 , 56 , 57 ], due to insufficient data and the mean percent change values are reported in Table 2. Methodological quality ratings are included in Table 1. The mean and median rating of study quality were 7 and 8, respectively, indicative of good quality.
Only one study was categorised as poor and 13 as excellent. Fourteen studies were conducted with trained individuals and 15 with untrained. The muscle-damaging resistance exercise was restricted to lower-body muscle groups in most studies; upper-body in one study [ 42 ], and whole-body in 9 studies.
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. Br J Sports Med. Article PubMed Google Scholar. Tan B. Manipulating resistance training program variables to optimize maximum strength in men: a review. J Strength Cond Res. Article Google Scholar.
The mechanisms of muscle hypertrophy and their application to resistance training. Anderson, Behm DG. The impact of instability resistance training on balance and stability. Sports Med. Eriksson J, Tuominen J, Valle T, Sundberg S, Sovijärvi A, Lindholm H, et al. Aerobic endurance exercise or circuit-type resistance training for individuals with impaired glucose tolerance?
Horm Metab Res. Article CAS PubMed Google Scholar. Layne JE, Nelson ME. The effects of progressive resistance training on bone density: a review. Med Sci Sports Exerc. Staublr WT. Eccentric action of muscles: physiology, injury, and adaptation. Exerc sport Sci Rev.
Google Scholar. Proske U, Morgan DL. Muscle damage from eccentric exercise: mechanism, mechanical signs, adaptation and clinical applications. J Physiol. Article CAS PubMed PubMed Central Google Scholar. Warren GL, Lowe DA, Hayes DA, Karwoski CJ, Prior BM, Armstrong RB.
Excitation failure in eccentric contraction-induced injury of mouse soleus muscle. Nosaka K, Newton M. Difference in the magnitude of muscle damage between maximal and submaximal eccentric loading.
PubMed Google Scholar. Nosaka M, Newton, Sacco P. Muscle damage and soreness after endurance exercise of the elbow flexors. Hesselink MK, Kuipers H, Geurten P, Van H.
Straaten, Structural muscle damage and muscle strength after incremental number of isometric and forced lengthening contractions.
J Muscle Res Cell Motil. Farup J, Rahbek SK, Knudsen IS, de Paoli F, Mackey AL, Vissing K. Whey protein supplementation accelerates satellite cell proliferation during recovery from eccentric exercise.
Amino Acids. Byrne C, Eston R. Maximal-intensity isometric and dynamic exercise performance after eccentric muscle actions. J Sports Sci.
Damas SM, Phillips CA, Libardi FC, Vechin ME, Lixandrao PR, Jannig, et al. Resistance training-induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage.
J Physiol-Lond. Fridén J, Seger J, Sjöström M, Ekblom B. Adaptive response in human skeletal muscle subjected to prolonged eccentric training. Int J Sports Med. Schwane JA, Armstrong RB.
Effect of training on skeletal muscle injury from downhill running in rats. J Appl Physiol Respir Environ Exerc Physiol. CAS PubMed Google Scholar. Hough T. Ergographic studies in muscular soreness. Am Phys Educ Rev. Malm C, Nyberg P, Engstrom M, Sjodin B, Lenkei R, Ekblom B, et al.
Immunological changes in human skeletal muscle and blood after eccentric exercise and multiple biopsies. Clarkson PM, Hubal MJ. This is followed by an increase in muscle protein synthesis over the next 24 hours. Ideally, protein should be eaten within 30 minutes of finishing a workout.
Your post-exercise snack can help rebuild muscle. Missed the minute window? While less effective, fueling any time after activity is still important and can be beneficial. From whole foods to supplements and animal- to plant-based proteins, there are many ways to meet your protein needs, and it can be confusing to navigate.
Complete sources of protein include dairy, fish, meat, eggs, and soy. Like soy, pea protein is a plant-based protein that can be effective for post-workout recovery and can be used by all athletes — even those who follow a vegan diet.
Just keep in mind, pea protein is an incomplete protein, meaning it delivers fewer essential amino acids, so you may have to eat more to achieve a source of protein in order to have the same recovery impact as whey or soy.
With that said, for most people, eating enough calories during the day and including a variety of plant-based foods in the diet can ensure adequate protein and amino acid intake. Below are a few examples of nutritious, post-workout foods that can help promote recovery without slowing you down:.
And, if you have a little extra time on your hands and want to whip up one of my post-workout recipes, check out the one below. Directions: Mix together, bake at for 10 min. Allow to cool before enjoying! Skip to main content 5 Facts About Protein and Recovery After a Workout Article by Stephanie Howe, PhD, Clif Nutrition Advisory Council member, sports nutritionist, and Team CLIF® Athlete.
How does protein repair and rebuild muscle? How much protein do you need for muscle recovery? Why is it important to have protein right after a workout? 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. We avoid using tertiary references.
We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles.
You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Share this article. Latest news Ovarian tissue freezing may help delay, and even prevent menopause. RSV vaccine errors in babies, pregnant people: Should you be worried?
Scientists discover biological mechanism of hearing loss caused by loud noise — and find a way to prevent it. How gastric bypass surgery can help with type 2 diabetes remission. Atlantic diet may help prevent metabolic syndrome. Related Coverage. How does eating before a workout affect the body?
A new study looks at how having breakfast before a morning workout affects the body during and after exercise — especially its ability to metabolize… READ MORE. What are the best ways to eat more protein? Medically reviewed by Natalie Olsen, R. What to know about muscle dysmorphia 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… READ MORE. What to know about relative energy deficiency in sport RED-S Medically reviewed by Angela M. Bell, MD, FACP. What is Pilates?
If you reach eecovery Protein intake and recovery after exercise protein Polyphenols and memory enhancement after a session of heavy weights at the gym, you may not Recivery doing the good rfcovery think you are. Indeed, weightlifters and even everyday gym exerciise have been told that the key to successful muscle repair after Protien weight-intensive session is to drink protein shakes. Indeed, the British researchers say that neither whey protein-based shakes nor milk-based shakes enhanced muscle recovery or eased soreness compared to a carbohydrate-only drink. For the study, which was published in the Journal of Human Kineticsresearchers recruited 30 males between the ages of 20 and The 30 participants were divided into three groups. Each group was assigned to consume either a whey hydrolysate drink, a milk drink, or a flavored carbohydrate drink after a prescribed intensive resistance training session.
Welche anmutige Antwort