Does protein aid recovery?

In recent years, post-exercise nutrition has evolved into an important part of an athlete's training regimen. Athletes of all ages, abilities and skill levels are commonly adopting some sort of post-exercise nutrition to improve performance and enhance the recovery process.  Endurance athletes know that carbohydrates are essential for recovery, but what they may not know is that combining it with protein may have some additional benefits.

While protein and carbohydrates have their own distinct functions, together they work to create an anabolic state within the body that can help athletes recover faster.

Recent studies have shown that:

• Ingestion of small amounts of dietary protein 5 or 6 times daily might support muscle protein synthesis throughout the day.
• Consuming post-exercise carbohydrate and protein within 30 minutes of exercise has been shown to increase the insulin response in the body resulting in more stored glycogen.
• Recovery significantly improved four hours after intense exercise when an athlete consumed a protein and carbohydrate drink.
• A 3:1 or 4:1 ratio of carbohydrate and protein is optimal (three-four grams of carbohydrate for every one gram of protein).
• Protein and carbohydrate consumption may be of particular benefit to athletes who are involved in multiple training or competition sessions.

Athletes should be able to get the required amount of protein for their needs by talking to a registered dietitian and altering their diets to match their training. Some good examples of protein to add to your diet are: milk, cheese, eggs, meat, fish, assorted beans, peas lentils and grains. 

Achieving a balance between training, competition stresses and recovery is very important for the success of any athlete. Post-exercise nutrition is an essential part of any training program and consuming the proper nutrients after extensive training kick starts the restoration of muscle glycogen and initiates the recovery process.

References from the SIRC Collection: 

1. Beelen M, Burke L, Gibaia M, Van Loon L. Nutritional Strategies to Promote Postexercise Recovery. International Journal Of Sport Nutrition & Exercise Metabolism. December 2010;20(6):515-532.
2. Cepero M, Padial R, Rojas F, Geerlings A, De la Cruz J, Boza J. INFLUENCE OF INGESTING CASEIN PROTEIN AND WHEY PROTEIN CARBOHYDRATE BEVERAGES ON RECOVERY AND PERFORMANCE OF AN ENDURANCE CYCLING TEST. Journal Of Human Sport & Exercise. July 2010;5(2):158-175.
3. Coyle C, Donne B, Mahony N. Effects of Carbohydrate-Protein Ingestion Post-Resistance Training in Male Rugby Players. International Journal Of Exercise Science. January 2012;5(1):39-49. 
4. PROTEIN MISCONCEPTIONS: Details on misconceptions regarding protein supplementation-and where they come from. Journal Of Pure Power. January 2009;4(1):48-52.
5. Res P, Groen B, Van Loon L, et al. Protein Ingestion before Sleep Improves Postexercise Overnight Recovery. Medicine & Science In Sports & Exercise. August 2012;44(8):1560-1569.
6. Williams M. Protein Supplementation and Endurance Exercise. Marathon & Beyond. November 2012;16(6):172-173.