The best protein and carb co-ingestion refuelling strategy🔋
Prioritise this specific combination.
Co-ingesting whey protein with dual-source carbohydrate enhances amino acid availability without compromising post-exercise liver glycogen resynthesis
Study Details
Consuming protein post-exercise enhances glucagon secretion which impairs liver glycogen resynthesis 📉
Which may instigate potential trade-offs for athletes wishing to refuel liver glycogen and stimulate muscle protein synthesis‼️
This new study aimed to establish best applied practice for both 🔍
19 well-trained male cyclists were recruited to complete 4 x glycogen depleting exercise sessions followed by…
1️⃣ maltodextrin (MAL)
2️⃣ fructose (FRU)
3️⃣ 1:1 ratio of maltodextrin + fructose (MF)
4️⃣ 1:1 ratio of maltodextrin + fructose plus 30 g whey protein (PRO)
Drinks were consumed at 0 and 180 min during a 5 h recovery period ⏰
Here is what they found ⬇️
Key Findings
The 1:1 dual-source (MF) carb condition significantly enhanced liver glycogen repletion when compared with maltodextrin alone 📈
Protein co-ingestion did result in elevated serum insulin and plasma glucagon🩸
However, protein also enhanced amino acid availability without compromising liver glycogen resynthesis 💪
Conclusion
Therefore, consuming protein alongside a 1:1 dual-source carbohydrate (fructose : maktodextrin) may be the optimal recovery strategy for post-exercise muscle remodelling and rapid glycogen resynthesis ✅
Reference
https://pubmed.ncbi.nlm.nih.gov/40632477/
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