PMID- 21116024
OWN - NLM
STAT- MEDLINE
DCOM- 20110215
LR  - 20220317
IS  - 1526-484X (Print)
IS  - 1526-484X (Linking)
VI  - 20
IP  - 6
DP  - 2010 Dec
TI  - Nutritional strategies to promote postexercise recovery.
PG  - 515-32
AB  - During postexercise recovery, optimal nutritional intake is important to 
      replenish endogenous substrate stores and to facilitate muscle-damage repair and 
      reconditioning. After exhaustive endurance-type exercise, muscle glycogen 
      repletion forms the most important factor determining the time needed to recover. 
      Postexercise carbohydrate (CHO) ingestion has been well established as the most 
      important determinant of muscle glycogen synthesis. Coingestion of protein and/or 
      amino acids does not seem to further increase muscle glycogensynthesis rates when 
      CHO intake exceeds 1.2 g x kg(-)(1) x hr(-)(1). However, from a practical point of view 
      it is not always feasible to ingest such large amounts of CHO. The combined 
      ingestion of a small amount of protein (0.2-0.4 g x kg(-)(1) x hr(-)(1)) with less CHO 
      (0.8 g x kg(-)(1) x hr(-)(1)) stimulates endogenous insulin release and results in 
      similar muscle glycogen-repletion rates as the ingestion of 1.2 g x kg(-)(1) x hr(-)(1) 
      CHO. Furthermore, postexercise protein and/or amino acid administration is 
      warranted to stimulate muscle protein synthesis, inhibit protein breakdown, and 
      allow net muscle protein accretion. The consumption of ~20 g intact protein, or 
      an equivalent of ~9 g essential amino acids, has been reported to maximize muscle 
      protein-synthesis rates during the first hours of postexercise recovery. 
      Ingestion of such small amounts of dietary protein 5 or 6 times daily might 
      support maximal muscle protein-synthesis rates throughout the day. Consuming CHO 
      and protein during the early phases of recovery has been shown to positively 
      affect subsequent exercise performance and could be of specific benefit for 
      athletes involved in multiple training or competition sessions on the same or 
      consecutive days.
FAU - Beelen, Milou
AU  - Beelen M
AD  - Dept. of Human Movement Sciences, Maastricht University Medical Center, 
      Maastricht, The Netherlands.
FAU - Burke, Louise M
AU  - Burke LM
FAU - Gibala, Martin J
AU  - Gibala MJ
FAU - van Loon L, J C
AU  - van Loon L JC
LA  - eng
PT  - Journal Article
PT  - Review
PL  - United States
TA  - Int J Sport Nutr Exerc Metab
JT  - International journal of sport nutrition and exercise metabolism
JID - 100939812
RN  - 0 (Amino Acids)
RN  - 0 (Dietary Carbohydrates)
RN  - 0 (Dietary Proteins)
RN  - 0 (Insulin)
RN  - 3G6A5W338E (Caffeine)
RN  - 9005-79-2 (Glycogen)
SB  - IM
MH  - Amino Acids/metabolism
MH  - Athletic Performance
MH  - Caffeine/metabolism
MH  - Diet/*methods
MH  - Dietary Carbohydrates/metabolism
MH  - Dietary Proteins/metabolism
MH  - Exercise/*physiology
MH  - Glycogen/biosynthesis/metabolism
MH  - Humans
MH  - Insulin/metabolism
MH  - Muscle, Skeletal/metabolism
MH  - Nutritional Physiological Phenomena/*physiology
EDAT- 2010/12/01 06:00
MHDA- 2011/02/16 06:00
CRDT- 2010/12/01 06:00
PHST- 2010/12/01 06:00 [entrez]
PHST- 2010/12/01 06:00 [pubmed]
PHST- 2011/02/16 06:00 [medline]
AID - 10.1123/ijsnem.20.6.515 [doi]
PST - ppublish
SO  - Int J Sport Nutr Exerc Metab. 2010 Dec;20(6):515-32. doi: 
      10.1123/ijsnem.20.6.515.