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Does your post exercise supplement really require protein or is carbohydrate enough?
Many sport scientists recommend a post exercise supplementation regime. However, what should that supplement contain? Recently, researchers from Maastricht University and the University of Birmingham examined the effects of carbohydrate (CHO), carbohydrate + protein (CHO+Pro) and carbohydrate + protein + leucine (CHO+Pro+Leu) on post exercise protein synthesis with eight untrained men (22.3±0.9 yr). After the completion of a 45 minute resistance training bout, eight men consumed one of the three supplement drinks. Insulin levels increased in response to all three treatments (CHO < CHO+Pro < CHO+Pro+Leu). The CHO+Pro+Leu supplement resulted in the highest protein synthesis rate and whole body protein balance during a six hour post exercise period. The results of this study suggest that a combination of carbohydrate, protein, and leucine maximize post-resistance training protein synthesis rates in college aged men. While not investigated in the present study the supplement stimulated increases in protein synthesis could ultimately either improve athletic performance or result in magnified hypertrophy.
Koopman R, Wagenmakers AJM, Manders RJF, Zorenc AHG, Senden JMG, Gorselink M, Keizer HA, van Loon LJC. (2005). Combined protein and free leucine with carbohydrate increases postexercise muscle protein synthesis in vivo in male subjects. American Journal of Endocrinology and Metabolism, 288:E645–653, 2005.
Many sport scientists recommend a post exercise supplementation regime. However, what should that supplement contain? Recently, researchers from Maastricht University and the University of Birmingham examined the effects of carbohydrate (CHO), carbohydrate + protein (CHO+Pro) and carbohydrate + protein + leucine (CHO+Pro+Leu) on post exercise protein synthesis with eight untrained men (22.3±0.9 yr). After the completion of a 45 minute resistance training bout, eight men consumed one of the three supplement drinks. Insulin levels increased in response to all three treatments (CHO < CHO+Pro < CHO+Pro+Leu). The CHO+Pro+Leu supplement resulted in the highest protein synthesis rate and whole body protein balance during a six hour post exercise period. The results of this study suggest that a combination of carbohydrate, protein, and leucine maximize post-resistance training protein synthesis rates in college aged men. While not investigated in the present study the supplement stimulated increases in protein synthesis could ultimately either improve athletic performance or result in magnified hypertrophy.
Koopman R, Wagenmakers AJM, Manders RJF, Zorenc AHG, Senden JMG, Gorselink M, Keizer HA, van Loon LJC. (2005). Combined protein and free leucine with carbohydrate increases postexercise muscle protein synthesis in vivo in male subjects. American Journal of Endocrinology and Metabolism, 288:E645–653, 2005.
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