Protein Ingestion During Exercise
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Nutrition and performance go hand in hand. Scientific evidence has confirmed that nutrition plays a very important role in sport performance.
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Carbohydrate-electrolyte (sodium) beverages contain:
-Carbohydrate: to fuel working muscles
-Sodium: helps maintain fluid balance
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Adding roughly 2% whey protein to a carbohydrate-electrolyte beverage improves endurance performance. Better than just sport drinks alone.
Protein Ingestion During Recovery and Acute Muscle Adaptations
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Nutrition after exercise is also important because:
-helps restore muscle glycogen
-promotes muscle repair
Protein Ingestion During Recovery and Subsequent Exercise Performance
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Consuming protein with carbohydrate during recovery after a glycogen depleting exercise can help restore glycogen stores and can increase time to exhaustion during a second bout of exercise.
–Chocolate Milk was compared against a carbohydrate only beverage and a fluid replacement beverage, to see which beverage worked the best at replacing muscle glycogen.
-Subjects that ingested chocolate milk could exercise longer during a second bout of exercise. The fluid replacement was second and the carbohydrate replacement beverage was last.
Written By: WST Trainer Melissa Robinson
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We are on Facebook – Williams Sport Training; on Twitter at @williamssoccer; and on LinkedIn at Williams Sport. Thanks.
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