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Approximately 44 documents matched your search.
  1. International Society of Sports Nutrition position stand: beta-hydroxy-beta-methylbutyrate (HMB)

    HMB is a safe and effective supplement for increasing muscle size and strength and quickening recovery from intense exercise.  Daily consumption of 3 g of HMB daily in 1 g doses starting about one hour before exercise is the optimal dosing regimen at this time.

  2. Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training

    Learn about how protein timing affects muscular hypertrophy and strength gains for individuals engaged in resistance weight training.

  3. Protein blend ingestion following resistance exercise promotes human muscle protein synthesis

         Whey protein is often promoted for its “superior” ability to stimulate protein muscle synthesis after exercise.  However, this study shows that a protein blend with 25% soy, 25% whey, and 50% casein stimulates protein muscle synthesis to a similar...

  4. Nutritional regulation of muscle protein synthesis with resistance exercise: strategies to enhance anabolism

    The combination of resistance training and protein (amino acids) leads to growth of muscle volume and strength, especially when protein/amino acids are consumed immediately after exercise.

  5. 3/4/2011 / Effect of glycogen availability on human skeletal muscle protein turnover during exercise and recovery

     Exercise with low glycogen would increase the net negative protein balance at the whole body and skeletal muscle levels compared with the high glycogen condition and this would be primarily due to an increase in protein breakdown with an additional reduction in protein synthesis.

  6. Making Your Fluids Work Harder When You Work Hard

     Water is an unassuming nutrient in the scheme of diet and fitness.  Most of us focus on nutrients that give energy, build stronger bones and muscle, or have key metabolic action in our bodies.  Water is the one that, among other roles, provides the foundation upon which all other...

  7. 3/4/2011 /Short-term recovery from prolonged exercise: exploring the potential for protein ingestion to accentuate the benefits of carbohydrate supplements

     The authors have written a comprehensive review article (19 pages) summarizing the currently available studies examining muscle glycogen resynthesis in response to ingesting varying amounts of carbohydrate during a short-term (ie, > 2 to 6 hours) recovery in humans. The main purpose of...

  8. β-Hydroxy-β-methylbutyrate free acid reduces markers of exercise-induced muscle damage and improves recovery in resistance-trained men

    Read research on (HMB), which is a supplement that has been associated with increases in muscle size, strength, along with a quickened recovery.

  9. Protein supplementation augments the adaptive response of skeletal muscle to resistance-type exercise training: a meta-analysis.

    Based on results from 22 different studies, protein supplementation aided in the gain of fat free mass in participants engaged in a resistance exercise program.  Protein supplementation also augmented gains in muscle mass and muscle strength.  These effects were true for adults of all...

  10. A cluster of exertional rhabdomyolysis affecting a Division I football team

    Exertional Rhabdomyolysis Research Study: Learn about Exertional Rhabdomyolysis, how it has affected high level athletes, & how to prevent the condition.

  11. Enhanced amino acid sensitivity of myofibrillar protein synthesis persists for up to 24 h after resistance exercise in young men

    Rates of protein synthesis are highest immediately after muscle-fatiguing resistance exercise with high volumes of contractile activity in conjunction with consumption of quality protein. It has been observed that protein synthesis rates remain above baseline for longer periods of time- up to...

  12. 3/4/2011 / The role of post-exercise nutrient administration on muscle protein synthesis and glycogen synthesis

    Thermogenic products and meal replacement shakes are both popularly employed to achieve better body composition through fat loss and increased lean muscle mass. Thermogenic substances are compounds that increase metabolic rate, meaning that the body burns more calories while performing normal...

  13. 3/4/2011 / Cocoa-based protein and carbohydrate drink decreases perceived soreness after exhaustive aerobic exercise: a pragmatic preliminary analysis

    A cocoa-based protein and carbohydrate prototype drink would decrease skeletal muscle cell and inflammatory biomarkers and perceived soreness compared with water. It was also hypothesized that consuming the test drink before exercise would further reduce oxidative stress biomarkers and perceived...

  14. Physiological and nutritional aspects of post-exercise recovery: Specific recommendations for female athletes.

    Many exercise studies are performed on males alone, although subtle yet distinct differences have been observed between males and females in response to exercise. This review highlights the differences between the genders and offers specific recommendations for female athletes to optimize their...

  15. 3/4/2011 /Effect of milk protein addition to a carbohydrate-electrolyte rehydration solution ingested after exercise in the heat

     During exercise, sweat losses exceeding fluid intake result in a hypohydrated state. Restoration of fluid balance after exercise requires ingestion of fluid volumes greater than the volume of sweat lost. However, to maintain fluid balance the composition of the ingested solution must allow...

  16. Protein ingestion before sleep improves postexercise overnight recovery

    Protein ingestion before sleep was effectively absorbed and metabolized and led to significantly greater net protein synthesis compared to a calorie-free control. These data suggest that consumption of protein before bedtime will lead to a greater rate of recovery and a greater amount of protein...

  17. Oral hydroxycitrate supplementation enhances glycogen synthesis in exercised human skeletal muscle

    As a post-exercise supplement, HCA appeared to allow for faster recovery of glycogen stores. These data suggest that HCA may promote fat vs. glucose oxidation, which would tend to preserve glycogen. It would be interesting to see if HCA could improve performance at a subsequent exercise session.

  18. 3/4/2011 / Active recovery training does not affect the antioxidant response to soccer games in elite female players

    Strenuous intermittent exercise increases the production of reactive oxygen species (ROS), which may lead to oxidative stress if the balance between antioxidant defenses is disturbed. Excessive exercise-induced oxidative stress is believed to be a factor leading to fatigue, therefore an efficient...

  19. 3/4/2011 / Short-term recovery from prolonged exercise: exploring the potential for protein ingestion to accentuate the benefits of carbohydrate supplements

    The authors have written a comprehensive review article (19 pages) summarizing the currently available studies examining muscle glycogen resynthesis in response to ingesting varying amounts of carbohydrate during a short-term (ie, > 2 to 6 hours) recovery in humans. The main purpose of the...

  20. 3/4/2011 / Whey protein isolate attenuates strength decline after eccentrically-induced muscle damage in healthy individuals

    Whey protein has been shown to be beneficial following strength training routines for the purpose of gaining muscle, quickening recovery, and reducing soreness. In particular, hydrolyzed whey protein isolate is efficiently absorbed and delivered to damaged muscle cells.In eccentric exercise,...

  21. 3/4/2011 / Protein consumption following aerobic exercise increases whole-body protein turnover in older adults

    It is common for lean body mass to decrease as a person ages, which can lead to detrimental alterations in body composition and increased risk for chronic diseases. Ingestion of protein post-workout has been shown to be more effective in increasing whole body protein turnover than carbohydrates in...

  22. 3/4/2011 / Influence of high- and low-carbohydrate diet following glycogen-depleting exercise on heart rate variability and plasma catecholamines

    A short-term, low-CHO diet, consumed after glycogen-depleting exercise, would increase sympathetic nervous system (SNS) activity, which could be indentified by increments in heart rate variability (HRV) indexes, such low frequency (LF) and LF/HF (HF = high frequency) ratio and plasma catecholamine...

  23. 3/4/2011 / Environmental temperature and glycogen resynthesis

     Muscle glycogen resynthesis would be impaired in a hot environment versus room temperature environment during the 4-h period following exercise.

  24. 3/4/2011 / The effects of adding leucine to pre and postexercise carbohydrate beverages on acute muscle recovery from resistance training

     Leucine's ability to augment muscle protein synthesis would lead to a reduction in damage to myofibrillar and cytoskeleton proteins, thereby preventing an increase in serum creatine kinase (CK) and lactate dehydrogenase (LDL) in a subject consuming a leucine-carbohydrate beverage. It was...

  25. 3/4/2011 / Nutritional strategies to promote postexercise recovery

    This review summarized the clinical evidence for postexercise carbohydrate, protein, and caffeine intake to stimulate muscle glycogen synthesis and protein/amino acid intake for muscle protein synthesis, as well as the effects of these nutrients on subsequent performance. Future research...

  26. 3/4/2011 /Influence of tart cherry juice on indices of recovery following marathon running

     Long distance races can induce muscle damage, inflammation, and oxidative stress. Studies have shown that foods and supplements high in antioxidants can help attenuate some of the damage. However, the studies are not consistent. Tart cherries are high in various compounds that have both...

  27. 3/4/2011 /Active recovery training does not affect the antioxidant response to soccer games in elite female players

     Strenuous intermittent exercise increases the production of reactive oxygen species (ROS), which may lead to oxidative stress if the balance between antioxidant defenses is disturbed. Excessive exercise-induced oxidative stress is believed to be a factor leading to fatigue, therefore an...

  28. 3/4/2011 /Differential effects of long-term leucine infusion on tissue protein synthesis in neonatal pigs

    Leucine, a branched-chain amino acid, has been shown to stimulate transient skeletal protein synthesis via the mTOR pathway post-ingestion. Its effect has shown to be longer-lasting with the administration of other amino acids in order to prevent a decline of amino acid concentrations in the...

  29. 3/4/2011 /Effect of high-protein feeding on performance and nitrogen balance in female cyclists

     Research into the effect of nutritional supplementation to improve exercise performance has been conducted mostly in men. Although it appears that female athletes require ~15%-25% less dietary protein than male athletes, no specific recommendation for protein supplementation of female...

  30. Nutritional modulation of training-induced skeletal muscle adaptations

    Skeletal muscle is remarkably malleable and is able to adapt its metabolic and functional potential in response to both external stimuli, such as exercise, and to internal modulators, such as nutrient availability. In this review, the authors examined the effect of nutrient-exercise interactions...

  31. Exercising before protein intake allows for greater use of dietary protein-derived amino acids for de novo muscle protein synthesis in both young and elderly men

    Sarcopenia, or age-related loss of skeletal muscle mass, may result from impaired protein digestion and absorption or a blunted muscle protein synthesis response (ie, anabolic resistance). Little evidence exists in support of either mechanism.

  32. Effect of milk protein addition to a carbohydrate-electrolyte rehydration solution ingested after exercise in the heat

    Insulin is a hormone that stimulates body cells, including muscle, to take up glucose from the blood stream. Patients with type 1 diabetes do not produce insulin and therefore must administer it themselves in conjunction with a meal. During exercise, muscle takes up glucose at a faster rate than...

  33. The association of growth hormone parameters with skeletal muscle phosphocreatine recovery in adult men

    Growth hormone (GH) and insulin-like growth factor (IGF-1) are anabolic hormones that are upregulated with exercise. There is evidence that they are also positively correlated with mitochondrial function, including rate of β-oxidation (i.e. fat breakdown), and increased rate of recovery as...

  34. Postexercise carbohydrate-protein supplementation improves subsequent exercise performance and intracellular signaling for protein synthesis

    Chocolate milk improved times in a time trial after glycogen-depleting exercise compared to an isocaloric carbohydrate beverage and a calorie-free beverage. It is likely that the combination of protein availability and sugar allowed the body to recover faster; the sugar aided in the replenishment...

  35. Effects of immediate postexercise carbohydrate ingestion with and without protein on neutrophil degranulation

    This study replicated this group’s earlier findings that a carbohydrate-protein postexercise feeding can attenuate the decrease in bacterially-stimulated postexercise neutrophil degranulation. However, this study extends this knowledge by showing that protein, at the level fed, offers no...

  36. Exercise prior to a freely requested meal modifies pre and postprandial glucose profile, substrate oxidation and sympathovagal balance

    Exercise did not change timing of hunger for lunch in these participants, but it significantly changed the mobilization of fat and the blood glucose response to a meal. The mechanisms by which exercise prevents and helps control diabetes are still being understood.

  37. Endocrine responses during overnight recovery from exercise: Impact of nutrition and relationships with muscle protein synthesis.

    Muscle repair and hypertrophy (growth) after exercise are affected by hormone responses to exercise and are measured by rate of muscle synthesis. A large amount of recovery-based physiology occurs during sleep.

  38. Fructose and galactose enhance postexercise human liver glycogen synthesis

    During exercise, the liver synthesizes glucose to maintain blood glucose levels and replenish glycogen stores. Fructose is taken up primarily by the liver and made into glucose and it is thought that glucose made from fructose is more often converted glycogen than secreted as opposed to being...

  39. Chocolate milk and endurance exercise recovery: Protein balance, glycogen, and performance

    It was impossible to blind the participants as to which beverage they were consuming, which may have played a psychological role in the time to exhaustion test.

  40. A to Z of nutritional supplements: dietary supplements, sports nutrition foods and ergogenic aids for health and performance- Part 32

    Protein, in doses of about 20 g, is recommended immediately after a workout and through the rest of the 24 hour post-workout period in order to maximize the rate of muscle protein synthesis. Animal sources of protein (meat, eggs, and especially whey) and soy protein are high quality protein...

  41. Effects of isocaloric carbohydrate vs. carbohydrate-protein supplements on cycling time to exhaustion

    During a 3 hour recovery time in between exercise sessions, the addition of protein to a carbohydrate beverage did not appear to aid in restoring glycogen, calorie content being the same.

  42. Effects of a carbohydrate-, protein-, and ribose-containing repletion drink during 8 weeks of endurance training on aerobic capacity, endurance performance, and body composition

    Regularly consuming a post-workout beverage that contained carbohydrates, protein, ribose, vitamins, and minerals did not improve body composition or aerobic capacity any more than a beverage that had only carbohydrates. With that said, the data suggested that the beverage with protein, ribose,...

  43. Nutrient timing revisited: is there a post-exercise anabolic window?: Post-exercise nutrient timing

    One overall limitation of this review is that it focused primarily on the bodybuilder and strength athlete. There was little discussion of other types of athletes, for whom post-exercise recovery can be equally important. It would have been helpful if the article had been written from the...

  44. Contemporary Sports Nutrition Abstracts and Articles

    On this page, you will find helpful sports nutrition articles and abstracts culled from 47 nutrition and exercise journals from July 2015.
    The articles below were selected only if they included research in humans, although exceptions were made for particularly interesting and...

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