Post-Exercise+Protein+and+Carbohydrate


 * Definition:** Protein (PRO) and carbohydrate (CHO) supplements contain fast acting proteins and carbohydrates. This means they are quickly digested and absorbed proteins (such as whey) and simple sugars (including glucose and/or glucose polymers). This combination supplement has been shown to replenish muscle glycogen post workout, while directly shifting the body from a catabolic state (muscle breakdown) to an anabolic state (muscle rebuilding). The supplement also manages blood cortisol, supports immune function, and protects muscles from damaging (Berardi, 2003).

**Sources:** Protein and carbohydrate combinations are available in supplement form (powders), but there are many other food sources that provide similar effect on muscle repair. o __Chocolate milk (CM)__ has been shown to be a great alternative to protein and carbohydrate supplements. Milk appears to be an effective post-resistance/endurance exercise beverage, resulting in favorable acute changes in protein metabolism (Roy, 2008). Consuming CM is both a safe and effective post exercise beverage for most individuals, except for those who are lactose intolerant. CM also has a perfect 3:1 protein to carbohydrate ratio with additional electrolytes. Electrolytes are naturally lost through sweat during exercise and consuming CM post workout should aid in fluid recovery (Roy, 2008). § CM has been noted for its' good taste, wide availability, low cost and convenience, which could make it a popular alternative to commercial sports beverages § Typical CM supplementation post workout (3:1): 30 g CHO, 8 g protein, 7g fat, and approximately 226 total kcal (8oz) (Gilson, Saunders, Moran, Moore, Womack, & Todd, 2010).

o __Peanut butter and jelly sandwich on whole wheat__ 12 g of protein and 35 g of carbohydrates. o __Tuna sandwich__ 25 g of protein and 24 g of carbohydrates. o __Low-fat yogurt cup__ 8 g of protein and 20 g of carbohydrate o __Protein Bar__ 7.5g of protein and 33g of carbohydrate at 195 calories (EX: Clif Bar) o Chicken sandwich o Low-fat cottage cheese (1C) with pineapple (1/2C) o Apple (medium) with a nut butter (2T) o Trail Mix containing nuts and dried fruit (1/2C) (Eitel, 2011)
 * All protein and carbohydrate example sources are based on a 3:1 ratio

**Recommendations for Use:** Ingesting post workout protein and carbohydrate supplementation can be used for both resistance and endurance workouts/athletes who are looking to improve muscle recovery post-exercise. o Strength athletes/weight lifters who are interested in increasing muscle mass can benefit from supplementing post workout. For supporting muscle anabolism and strength, athletes could benefit from post exercise ingestion of PRO & CHO mix (0.8g/kg carbohydrate and 0.4g/kg protein) followed closely by a post workout meal containing PRO and CHO (Berardi, 2003). o Endurance athletes who are interested in optimal recovery from training/practice should consider consuming 0.4g/kg carbohydrate and 0.2g/kg protein dissolved in 0.5L of water 15-30 minutes prior to exercise. The sooner the CHO+PRO supplement is consumed the better (preferably a post workout meal containing PRO and CHO) (Berardi, 2003). o A study done on the comparison of chocolate milk (CM) and a CHO beverage have suggested that CHO and CM beverages provide similar effects on whole body exercise recovery during short periods of heavy soccer training (Gilson, Saunders, Moran, Moore, Womack, & Todd, 2010). Even with these findings, CM has been found in other studies to be as effective as commercially available carbohydrate-based sports drinks to facilitate recovery. CM also is an effective beverage for promoting glycogen recovery in endurance and resistance training athletes (Roy, 2008).

**Usage:** CHO+PRO are best consumed orally within 30 minutes post-workout to gain the maximum effect from the supplementation. The 30-minute “window” has been shown to more effective then taking the supplement within a 2-hour period because the muscles are in greater need of a recovery fuel source. The “window” demonstrates the process required to build and maintain lean muscle mass. The best results from protein and carbohydrate supplementation have been from ingesting food sources (Ex: Chocolate milk, snack mixes, protein bars etc.) as soon as possible post workout. o Ratio of 3 OR 4:1 (CHO:PRO) o CHO=8-10g/kg/day & adding PRO=0.2-0.5g/kg/day at the 3:1 ratio (Almada, Collins, Cooke, Earnest, Greenwood, Kleiner, Leutholtz, Lowery, Mendel, Smith, Spano, Wildman, Willoughby, Kerksick, Harvey, Stout, Campbell, Wilborn, Kreider, Kalman, Ziegenfuss, Lopez, Landis, Ivy, & Antonio, 2008).

Some drugs may hinder a protein and carbohydrate supplement:

 * Individuals taking oral corticosteroids (an anti-inflammatory agent) should be cautious when taking any product containing protein. This drug can decrease the amount of protein the body can use; therefore consuming too much protein can worsen an already existing condition (Gaby, 2006).
 * Individuals with bacterial infections taking ampicillin (an antibiotic) should be leery when consuming high amounts of carbohydrates because this can cause gastrointestinal distress. Supplementing with a CHO+PRO mixture is discouraged when ill with a bacterial infection (Gaby, 2006).

**Warnings or Side Effects:** In separate supplementation, protein and carbohydrate consumption is safe and legal for athletes. In separation, athletes who consume excess protein and have a normal renal function will experience no notable adverse effects to increased protein consumption. Some athletes may experience gastrointestinal upset when supplementing with carbohydrates containing fructose because of their fast acting qualities within the digestive system (Ahrendt, 2001).

"This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease."
**Ranking:**
 * Effective:** 4/5 This supplement has been shown in multiple studies to be possibly effective in enhancing athletic performance. More research must be completed in order to fully understand the full benefits of this combination supplement.
 * Safety:** 5/5 Both protein and carbohydrates alone are safe to consume post workout and therefore there is no known warnings or side effects with consuming a protein and carbohydrate supplement. Allergies, however, should always be put into consideration when purchasing any product.
 * Cost:** 4/5 When it comes to buying protein and carbohydrate supplements in powder/capsule form, prices can range due to the overall quality of the product. Buying chocolate milk as a more "natural" protein/carbohydrate source can be inexpensive and found in virtually any grocery store.
 * Ease of Use:** 4/5 Powder supplements may require the use of a shaker to mix the powder supplement. This process can be a hassle at times for some athletes. Consuming other sources of carbohydrate and protein food combinations that do not require refrigeration or cooking (EX: PB&J) are easy to carry in a gym bag for after a workout.
 * Total Rank:** 17/20 Supplementing with protein and carbohydrates post-workout is a good way for athletes to ensure proper recovery and improve his/her sports performance. I would recommend this supplement to both endurance and resistance training athletes for post-workout supplementation due to the number of positive study results. Consuming chocolate milk post-exercise has also been shown to be very promising for recovery in athletes looking for an easy way to recover after a hard workout.

**Articles/Citations:**

Ahrendt, D. (2001). Ergogenic aids: Counseling the athlete. In //American Academy of Family Physicians//. Retrieved January 9, 2012, from [].

Almada, A., Collins, R., Cooke, M., Earnest, C., Greenwood, M., Kleiner, S., Leutholtz, B., Lowery, L., Mendel, R., Smith, A., Spano, M., Wildman, R., Willoughby, D., Kerksick, C., Harvey, T., Stout, J., Campbell, B., Wilborn, C., Lem, T., Kreider, R., Kalman, D., Ziegenfuss, T.,Lopez, H., Landis, J.,Ivy, J., & Antonio., J. (2008). International society of sports nutrition position stand: Nutrient timing. //Journal of the International Society of Sports Nutrition//, 5(17), 1-12. Berardi, J. (2003). Post-exercise carbohydrate/protein supplements: Supplement review. In //Science Link//. Retrieved January 9, 2012, from [].

Eitel, J. (2011). Carb to protein ratio after workouts. In //Livestrong//. Retrieved January 9, 2012, from [] workouts/.

Gaby, A. (2006). //A-Z guide to drug-herb-vitamin interactions: improve your health and avoid side effects when using common medications and natural supplements together// (Rev. and expanded 2nd ed.). New York: Three Rivers Press.

Gilson, S., Saunders, M., Moran, C., Moore , R., Womack , C., &Todd, K. (2010). Effects of chocolate milk consumption on markers of muscle recovery following soccer training: A randomized crossover study. //Journal of the International Society of Sports Nutrition//, //7//(19), 1-10.

Kerksick, C., Harvey, T., Stout, J., Campbell, B., Wilborn, C., Kreider, R., Kalman, D., Ziegenfuss, T.,Lopez, H., Landis, J.,Ivy, J., & Antonio., J. (2008). International society of sports nutrition position stand: Nutrient timing. //Journal of the International Society of Sports Nutrition//, 5(17), 1-12.

Roy, B. (2008). Milk: the new sports drink? A Review. //Journal of the International Society of Sports Nutrition//, //5//(15), 1-6.