CYCLING PERFORMANCE TIPS
Int J Sport Nutr Exerc Metab. 2010 Dec;20(6):515-32
Beelen M, Burke LM, Gibala MJ, van Loon L JC
Dept. of Human Movement Sciences, Maastricht University Medical Center, Maastricht, The Netherlands
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 per kg per hr. 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 per kg per hr)
with less CHO (0.8 g per kg per hr) stimulates endogenous insulin
release and results in similar muscle glycogen-repletion rates as the
ingestion of 1.2 g per kg per hr 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.