运动后碳水化合物和蛋白质补充（from nsca）

jacky

Post-Exercise Carbohydrate and
Protein Supplementation
Post-Exercise Carbohydrate and Protein Supplementation 2
www.nsca-lift.org
Post-exercise nutrition is an integral component of any training program. Consuming the proper nutrients postexercise
initiates the restoration of muscle glycogen and decreases muscle breakdown to allow for improved
recovery. Nutrients, such as carbohydrates (CHO), protein (PRO), and fat, play a key role in facilitating muscle
protein synthesis, which aids in muscle repair. One’s ability to recover after each training session allows an individual to
return to a state of physical readiness from the subsequent training session. Th ere have been numerous studies that compare
the eff ects of a Carbohydrate (CHO) supplementation to Carbohydrate and Protein (CHO + PRO) supplementation on
recovery after exercise programs that induce exhaustion. Th ere are many diff erent commercially available products that can
be used as post-exercise recovery supplementations. It is the purpose of this paper to look at the diff erent supplementation
combinations that can be used after strenuous activity, for recovery purposes.
Th e scientifi c research that surrounds post-exercise supplementation is extensive. Th ere have been many diff erent
investigations that look at the diff erent ratios of post-exercise CHO to PRO in aiding recovery after strenuous activity.
Pritchett and colleagues looked to compare the eff ects of a CHO + PRO beverage in the form of chocolate milk (CM) and
a commercially available CHO + PRO post-exercise supplement. Th ey found that there was no diff erence between the two
supplements when comparing markers of muscle damage (creatine kinase; CK) in subsequent bouts of exercise (5). Th omas
and colleagues looked to compare the eff ects of CM, a CHO-replacement beverage, and a fl uid-replacement beverage on
short-term recovery after intense exercise. Th omas and colleagues found that time to exhaustion during exercise after a
4-hour recovery from a previous exercise bout was longer in the CM than the other two groups (7). Th us, according to
these two research studies it can be said that CM may be a viable CHO + PRO supplement for use post-exercise to aid in
the recovery process when consumed immediately post-exercise.
A study by Ferguson-Stegal and colleagues looked to compare the eff ects of a CHO and PRO supplement in the form of
chocolate milk (CM), an isocaloric (having similar caloric value) CHO beverage, and a placebo on recovery and subsequent
exercise performance (1). Th is study looked at 10 cyclists that performed 3 trials of strenuous activity, cycling 1.5 hours at
70% V˙O2 max plus 10 minutes of intervals (1 minute alternating intervals at 45% V˙ O2 and 90% V˙ O2 max for a total of
10 minutes; 1 minute at 45% and 1 minute at 90% for 10 minutes). Th e exercise protocol was designed to deplete muscle
glycogen stores. Subjects received water at 15-minute intervals during the ride, and subjects then recovered for 4-hours
and received 1 of 3 experimental supplements immediately after and at 2 hours post-exercise. During this period of time
the researchers took measurements of markers of muscle damage and infl ammation. After the 4 hour recovery period the
subjects then participated in a cycling time trial (40-km) to determine their post-recovery exercise performance. Th e time
trial times were faster in the CM group as compared to the CHO and the placebo groups. Muscle glycogen resynthesis was
higher in the CM group compared to the CHO and placebo group (1). Th e CM used within the present study provided an
average of 1.9 g of CHO, 0.6 g PRO, and 0.3 g FAT per kilogram of body weight. Th e CHO beverage provided an average
of 2.5 g CHO and 0.3 g FAT per kilogram of body weight. Th ese doses were based on previous fi ndings that 1.5 g CHO
per kilogram of body weight maximizes muscle glycogen storage when supplemented immediately post and 2 hours postexercise
during a 4-hour recovery period (2). In turn, the results of the Ferguson-Stegal study revealed that CM (CHO +
PRO + FAT) supplementation post-exercise can improve subsequent exercise performance and provide a greater stimulus of
PRO synthesis (muscle repair) when compared to just CHO and the placebo (1).
Post-Exercise Carbohydrate and Protein Supplementation 3
www.nsca-lift.org
Th e International Society of Sport Nutrition acknowledges that adding protein
to a carbohydrate-electrolyte beverage may increase benefi ts of rehydration
solutions which again re-iterate the importance of making sure that the
recovery beverage being consumed has a mixture of CHO and PRO (3). Th e
ratio of CHO to PRO typically ranges from 3:1 to 4:1 (3). When looking for
a post-exercise recovery beverage, make sure that there is 3 to 4 times more
CHO then PRO within the beverage. An example of a post-exercise beverage
that contains a 3.5:1 ratio of CHO to PRO can be seen in Table 1.
Post-exercise supplementation is a very important component to any training
session, training cycle or training program. Th is supplementation is critical in
facilitating the recovery and adaptation process after strenuous exercise. Th e
main fi nding within these studies is that CM (CHO + PRO + FAT mixture)
is an easily assessable and relatively inexpensive option to use as a post-exercise
recovery beverage. Chocolate milk provides a mixture of CHO, PRO, and
FAT in an excellent ratio to induce positive recovery after strenuous exercise.
On numerous occasions CM was utilized as a post-exercise recovery beverage
and improved performance during the second exercise bout when individuals
completed two training session within one day. It can be said that individuals
should ingest a CHO and PRO mixture that follows a 3:1 to 4:1 CHO to PRO
ratio directly after strenuous activity in order to aid in the recovery process.
References
1. Ferguson-Stegall, L., McCleave, E.L., Ding, Z., Doerner, P.G., Wang, B., Liao, Y.H., Kammer, L., Liu, Y., Hwang, J., Dessard, B.M., and Ivy, J.
(2011). Postexercise carbohydrate-protein supplementation improves subsequent exercise performance and intracellular signaling for protein
synthesis. Journal of Strength and Conditioning Research, 25(5), 1210–1224.
2. Ivy, J. L., Lee, M. C., Brozinick, J. T., and Reed, M. J. (1988). Muscle glycogen storage after diff erent amounts of carbohydrate ingestion. Journal
of Applied Physiology, 65(5), 2018–2023.
3. Kerksick, C, Harvey, T, Stout, J, Campbel, B, Wilson, C, Kereider, R, Kalman, D, Zeigenfuss, T, Lopez, H, Landis, J, Ivy, J, and Antonio, J.
International society on sports nutrition position stand: Nutrient Timing. Journal of International Society of Sports Nutrition 5: 18, 2008.
4. McBrier, N. M., Vairo, G. L., Bagshaw, D., Lekan, J. M., Bordi, P. L., and Kris-Etherton, P. M. (2010). Cocoa-Based protein and carbohydrate
drink decreases perceived soreness after exhaustive aerobic exercise: A pragmatic preliminary analysis. Journal of Strength and Conditioning
Research, 24(8), 2203–2210.
5. Pritchett, K., Bishop, P., Green, M., and Katica, C. (2009). Acute eff ects of chocolate milk and a commercial recovery beverage on postexercise
recovery indices and endurance cycling performance. Applied Physiology, Nutrition, and Metabolism, 34, 1017–1022.
6. Sterns, R. L., Emmanuel, H., Volek, J. S., and Casa, D. J. (2010). Eff ects of ingesting protein in combination with carbohydrate during exercise
on endurance performance: a systemic review with meta-analysis. Journal of Strength and Conditioning Research, 24(8), 2192–2202.
7. Th omas, K, Morris, P, and Stevenson, E. Improved endurance capacity following chocolate milk consumption compared with 2 commercially
available sports drinks. Applied Physiology Nutrition and Metabolism, 34: 78–82, 2009.

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