| Post-Exercise Carb Ingestion And Muscle Anabolism |
| Written by Anssi Manninen | |
| Friday, 12 October 2007 | |
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Post-exercise carb-protein recovery mixtures are
popular among gym rats. There is some evidence to suggest that consumption of
both amino acids and carbs results in greater effects on
post-exercise muscle protein anabolism than amino acid ingestion
alone, suggesting an interactive effect between insulin, amino acid
availability and resistance exercise. However, a recent study, published in the
American Journal of Physiology:
Endocrinology and Metabolism, seems to refute this notion. Dr Rene Koopman
and co-workers investigated the impact of co-ingestion of various amounts of
carbs combined to an ample amount of protein intake on post-exercise muscle
protein anabolism. After 60 minutes of resistance exercise, their study
subjects consumed protein hydrolysate only drinks, low-carb protein hydrolysate
drinks or high-carb protein hydrolysate drinks. Subjects received a
beverage volume of 2.5 millilitres per kilogram of bodyweight every 30 minutes.
Although blood insulin levels very significantly greater in the high-carb
protein hydrolysate group compared to the other groups, there were hardly any
differences in the post-exercise muscle anabolism rates. Thus, the authors
concluded that "co-ingestion of
carbohydrate does not further augment muscle protein synthesis rates during
recovery from resistance-type exercise under conditions where ample protein is
ingested."
Reference: Koopman R et al. Co-ingestion of carbohydrate with protein does not further augment post-exercise muscle protein synthesis. Am J Physiol Endocrinol Metab, 2007 Jul 3; [Epub ahead of print]
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