One of the main objectives of coaches and nutritionists is to hasten the recovery of their athletes after intense training periods in order to improve performance and attenuate delayed onset of muscle soreness. One of the main strategies is to improve the intake of micronutrients (for example, minerals, vitamins or probiotics) and macronutrients (for example, carbohydrates, proteins or fats) after training to improve recovery.
Indeed, recent researches have confirmed the positive effect of postworkout admixtures providing high-quality, rapidly digestible protein mainly from animal sources such as whey or beef to maximally stimulate muscle protein synthesis and improving recovery between training sessions in athletes (2,3).
A study (1) recently published by prestigious researchers such as Dr. Naclerio, of the University of Greenwich, evaluated for the first time the impact of different nutritional strategies on muscle function, muscle soreness (DOMS) and performance in 10 resistance trained men.
The investigation was conducted as a double-blinded, randomized and compared 2 identical periods of hard resistance training sessions while ingesting either multi-ingredient supplementation (MTN) (37 g of carbohydrates, 8.6 g of whey isolate protein, 7.4 g of beef hydrolysate protein, 0.8 g of fat and 2 g of glutamine) or only carbohydrates (CHO) (59 g of maltodextrin) after hard workout sessions.
At 24 hours after the last workout, the skeletal muscle contractile properties (measured through tensiomyography) showed a similar decrease in the two groups, but at 48 hours the MULTI group reached similar values to baseline while CHO remained significantly depressed. According to these results, MTN subjects seemed to speed up the recovery time to regain the skeletal muscle contractile properties.
In addition, the researchers assessed the performance through vertical jump, upper-body strength, and power. Vertical jump performance decreased in CHO, but not in MTN. Although both conditions decreased upper-body strength and power at 1 hour, values returned to baseline in 24 hours for MTM while needed 48 hours in CHO. On the other hand, DOMS similarly increased at both 24 and 48 hours in both conditions.
Based on these results, the researchers recommend coaches to consider the ingestion of postworkout supplement providing ;0.45–0.60 g/kg of carbohydrates, 0.20–0.30 g/kg of high-quality protein (2:1 ratio of CHO/protein), and a small amount of fat for opti- mizing recovery in athletes conducting consecutive hard workout sessions.
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REFERENCES
- Naclerio, F, Larumbe-Zabala, E, Cooper, K, and Seijo, M. Effects of a Multi-ingredient Beverage on Recovery of Contractile Properties, Performance, and Muscle Soreness After Hard Resistance Training Sessions. J Strength Cond Res Publish Ah, 2020.Available from: https://journals.lww.com/nsca-jscr/Fulltext/publishahead/Effects_of_a_Multi_ingredient_Beverage_on_Recovery.94523.aspx
- Trommelen, J, Betz, MW, and van Loon, LJC. The muscle protein synthetic response to meal ingestion following resistance-type exercise. Sport Med 49: 185–197, 2019.
- Valenzuela, PL, Mata, F, Morales, JS, Castillo-García, A, and Lucia, A. Does Beef Protein Supplementation Improve Body Composition and Exercise Performance? A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients 11: 1429, 2019.
