Abstract: The effects of different carbohydrate-protein (CHO + Pro) beverages were compared during recovery from cycling exercise. Twelve male cyclists (VO2peak: 65 ± 7 mL/kg/min) completed ~1 h of high-intensity intervals (EX1). Immediately and 120 min following EX1, subjects consumed one of three calorically-similar beverages (285–300 kcal) in a cross-over design: carbohydrate-only (CHO; 75 g per beverage), high-carbohydrate/low-protein (HCLP; 45 g CHO, 25 g Pro, 0.5 g fat), or low-carbohydrate/high-protein (LCHP; 8 g CHO, 55 g Pro, 4 g fat). After 4 h of recovery, subjects performed subsequent exercise (EX2; 20 min at 70% VO2peak + 20 km time-trial). Beverages were also consumed following EX2. Blood glucose levels (30 min after beverage ingestion) differed across all treatments (CHO > HCLP > LCHP; p < 0.05), and serum insulin was higher following CHO and HCLP ingestion versus LCHP. Peak quadriceps force, serum creatine kinase, muscle soreness, and fatigue/energy ratings measured pre- and post-exercise were not different between treatments. EX2 performance was not significantly different between CHO (48.5 ± 1.5 min), HCLP (48.8 ± 2.1 min) and LCHP (50.3 ± 2.7 min). Beverages containing similar caloric content but different proportions of carbohydrate/protein provided similar effects on muscle recovery and subsequent exercise performance in well-trained cyclists.
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Goh, Q.; Boop, C.A.; Luden, N.D.; Smith, A.G.; Womack, C.J.; Saunders, M.J. Recovery from Cycling Exercise: Effects of Carbohydrate and Protein Beverages. Nutrients 2012, 4, 568-584.
Goh Q, Boop CA, Luden ND, Smith AG, Womack CJ, Saunders MJ. Recovery from Cycling Exercise: Effects of Carbohydrate and Protein Beverages. Nutrients. 2012; 4(7):568-584.
Goh, Qingnian; Boop, Christopher A.; Luden, Nicholas D.; Smith, Alexia G.; Womack, Christopher J.; Saunders, Michael J. 2012. "Recovery from Cycling Exercise: Effects of Carbohydrate and Protein Beverages." Nutrients 4, no. 7: 568-584.