Macro partitioning
Post-exercise protein and carbohydrate co-ingestion enhances net muscle protein balance and signaling (mTOR/p70S6k) after resistance training, but does not consistently improve subsequent endurance performance compared to carbohydrate alone.
After resistance training, consuming ~6g of protein with carbohydrates can help your muscles build protein. However, for endurance athletes, adding protein to a carb recovery drink doesn't seem to improve your next workout compared to just carbs. Focus on getting enough total protein throughout the day rather than stressing over the exact post-workout mix.
Ingesting a mixture of carbohydrate and amino acids before or immediately after completion of a training session... counteracts this catabolic state... resulting in a net positive protein balance... When an isocaloric carbohydrate recovery drink is compared with carbohydrate + protein, subsequent running performance is not improved
Why this rating
Strong mechanistic evidence for protein synthesis, but mixed/weak evidence for performance outcomes in endurance.
Source
Promoting training adaptations through nutritional interventions
John A. Hawley et al. · Journal of Sports Sciences · 2006
DOI 10.1080/02640410500482727
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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