Research
Macro partitioning
Co-ingesting protein with carbohydrates enhances muscle glycogen storage rates, but only when carbohydrate intake is suboptimal (below the storage threshold) or when feeding intervals are greater than 1 hour.
If you can't eat enough carbohydrates after training (less than 1.2 g/kg/h) or if you can't eat for more than an hour, add protein to your recovery meal. This combination speeds up glycogen storage. However, if you are eating high amounts of carbohydrates frequently, adding protein provides no additional benefit for glycogen storage.
GoodConditionalHIGH confidence
the evidence is compelling that the co-ingestion of protein with carbohydrate will increase the efficiency of muscle glycogen storage when the amount of carbohydrate ingested is below the threshold for maximal glycogen synthesis or when feeding intervals are more than 1 h apart
Why this rating
Supported by multiple human studies showing increased glycogen synthase activity and storage rates.
Source
Carbohydrates and fat for training and recovery
Louise M. Burke et al. · Journal of Sports Sciences · 2003
narrative_reviewCited 399×
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