Recovery Shake

Protein in Recovery

Dose-response effects of dietary protein on muscle protein synthesis during recovery from endurance exercise

The importance of protein not only for muscle mass build-up, but also for muscle resynthesis during recovery fromin endurance exercise, is now quite well known. But how much protein is actually needed, and at what dose does more protein no longer bring additional benefits? A new study has examined the dose-dependent effect of 0, 15, 30 and 45 g milk protein plus 45 g carbohydrates on muscle protein synthesis. For this purpose, young, trained endurance athletes were given the respective regeneration drink after a three hour cycling session.

Result: The muscle protein synthesis (determined on the basis of several amino acids) was maximally stimulated by the 30 g dose, which corresponds to approx. 0.5 g/kg of body weight in the examined athletes. The intake of 45 g did not produce a significant additional effect.

Related articles
on » recovery
on » endurance performance
on » performance optimisation
on » protein
on » science
shop » power & muscle
goal » energy & endurance

Literature
Churchward-Venne TA et al. (2020): Dose-response Effects of Dietary Protein on Muscle Protein Synthesis During Recovery From Endurance Exercise in Young Men: A Double-Blind Randomized Trial. Am J Clin Nutr 2020 May 2. doi: 10.1093/ajcn/nqaa073.

Author: Remo Jutzeler
Head R&D SPONSER SPORT FOOD
Ing. Applied Food Sciences UAS
MAS Nutrition & Health ETHZ

Protein in Recovery

Dose-response effects of dietary protein on muscle protein synthesis during recovery from endurance exercise

The importance of protein not only for muscle mass build-up, but also for muscle resynthesis during recovery fromin endurance exercise, is now quite well known. But how much protein is actually needed, and at what dose does more protein no longer bring additional benefits? A new study has examined the dose-dependent effect of 0, 15, 30 and 45 g milk protein plus 45 g carbohydrates on muscle protein synthesis. For this purpose, young, trained endurance athletes were given the respective regeneration drink after a three hour cycling session.

Result: The muscle protein synthesis (determined on the basis of several amino acids) was maximally stimulated by the 30 g dose, which corresponds to approx. 0.5 g/kg of body weight in the examined athletes. The intake of 45 g did not produce a significant additional effect.

Related articles
on » recovery
on » endurance performance
on » performance optimisation
on » protein
on » science
shop » power & muscle
goal » energy & endurance

Literature
Churchward-Venne TA et al. (2020): Dose-response Effects of Dietary Protein on Muscle Protein Synthesis During Recovery From Endurance Exercise in Young Men: A Double-Blind Randomized Trial. Am J Clin Nutr 2020 May 2. doi: 10.1093/ajcn/nqaa073.

Author: Remo Jutzeler
Head R&D SPONSER SPORT FOOD
Ing. Applied Food Sciences UAS
MAS Nutrition & Health ETHZ

Protein in Recovery

Dose-response effects of dietary protein on muscle protein synthesis during recovery from endurance exercise

The importance of protein not only for muscle mass build-up, but also for muscle resynthesis during recovery fromin endurance exercise, is now quite well known. But how much protein is actually needed, and at what dose does more protein no longer bring additional benefits? A new study has examined the dose-dependent effect of 0, 15, 30 and 45 g milk protein plus 45 g carbohydrates on muscle protein synthesis. For this purpose, young, trained endurance athletes were given the respective regeneration drink after a three hour cycling session.

Result: The muscle protein synthesis (determined on the basis of several amino acids) was maximally stimulated by the 30 g dose, which corresponds to approx. 0.5 g/kg of body weight in the examined athletes. The intake of 45 g did not produce a significant additional effect.

Related articles
on » recovery
on » endurance performance
on » performance optimisation
on » protein
on » science
shop » power & muscle
goal » energy & endurance

Literature
Churchward-Venne TA et al. (2020): Dose-response Effects of Dietary Protein on Muscle Protein Synthesis During Recovery From Endurance Exercise in Young Men: A Double-Blind Randomized Trial. Am J Clin Nutr 2020 May 2. doi: 10.1093/ajcn/nqaa073.

Author: Remo Jutzeler
Head R&D SPONSER SPORT FOOD
Ing. Applied Food Sciences UAS
MAS Nutrition & Health ETHZ

Recovery Products

» ALL RECOVERY-PRODUCTS from SPONSER in comparison (PDF)

Intense workouts and competitions empty energy stores and weaken the muscles. The right nutrition enhances performance and significantly reduces recovery time. To ensure optimal recovery after prolonged endurance sports, carbohydrate and protein should be consumed in a ratio of about 3:1 to 4:1. Carbohydrates fill up glycogen stores while protein supports muscle recovery and maintenance. Our formulas are enriched with adequate amounts of micronutrients, such as vitamins, minerals and phytochemicals, depending on the use.

The amount of carbohydrates may be reduced during low carb diet periods or for shorter workouts that demand less energy but are still hard on the muscles. Pure protein products may also be used for regeneration depending on the situation or metabolism/nutrition related goals.This depends on your individual diet after exercising and also on you specific metabolism- and nutritional targets. In particular endurance athletes often underestimate their protein requirements and associate protein supplementation with muscle growth and weightlifting rather than its significance for muscle maintenance. SPONSER® offers a wide range of regeneration products, such as drinks, shakes, regeneration bars and supplements.

Related articles
on » recovery
on » infographic
on » muscle building
on » protein
on » comparison/overview
goal » recovery
goal » muscle & strength

Recovery Drinks

What is the difference between RECOVERY SHAKE, RECOVERY DRINK and PRO RECOVERY?

SPONSER offers a range of recovery drinks that are suitable for quick regeneration after hard endurance exertion. A quick overview is provided by this table comparison of our regeneration drinks.

Basics on regeneration in endurance sports
From a nutritional point of view, endurance athletes primarily need carbohydrates and protein following exercise. However, it is virtually impossible to determine the exact amount and ratio of carbohydrates and protein required for each type of exercise. There are too many individual and situational factors involved. For example, the utilisation rate of food intake alone is different for each individual.

However, there are a few rules of thumb that should be adhered to in order to promote recovery:

• 50-60 g carbohydrates per hour after an energetically demanding load, every hour until the next main meal.
• Each main meal should contain 20-30 g protein.
• Take a late meal (possibly also without carbohydrates) with slow protein (for example CASEIN or MULTI PROTEIN) to bridge the night phase.
• Goal: Take one serving of protein every 3-4 hours. A dose of approx. 20-30 g is the necessary trigger amount to optimally support protein synthesis, i.e. recovery.

RECOVERY SHAKE, RECOVERY DRINK and PRO RECOVERY by SPONSER® are equally suitable for recovery or muscle building. The shakes differ primarily in their carbohydrate content and functionality. Briefly described, the shakes differ as follows:

• PRO RECOVERY and RECOVERY SHAKE both deliver approx. 20-25 g protein per prepared portion. PRO RECOVERY, in contrast to RECOVERY SHAKE, contains significantly less carbohydrates, so that the carbohydrates can be added according to hunger or need (bar, banana, pasta, etc.). Depending on the training goal (e.g. low glycogen training) or also for physiological reasons (body weight) it is advisable to reduce the carbohydrates in a certain training phase.

PRO RECOVERY is, as the name suggests, even more geared towards professional and ambitious athletes. It consists of a broad protein mixture with quickly and slowly available protein sources including colostrum, and offers higher convenience through lower drinking volume and its preparation with water. PRO RECOVERY with its functional ingredients delivers the highest possible quality in the regeneration area and is also suitable for taking shortly before strength training or hard units.

• RECOVERY SHAKE is more satiating and tastier for many grace to its preparation with milk, but it also provides significantly more carbohydrates, which is ideal for classic muscle build-up but also for energetic regeneration.

• RECOVERY DRINK is intended for the first replenishment of the energy stores at the competition or training site, or in the changing room. It provides a light, well-tolerated first portion shortly after the end of a performance in a comfortable portion sachet, and is designed for preparation with water. In combination with AMINO 12500, RECOVERY DRINK is an ideal recovery product in competitive situations.

Related articles
on » endurance performance
on » recovery
on » infographic
on » protein
on » comparison/overview
on » protein
goal » recovery

Author: Remo Jutzeler
Head R&D SPONSER SPORT FOOD
Ing. Applied Food Sciences FH
MAS Nutrition & Health ETHZ

Recovery for Cyclists

Nutrition tips for a fast recovery during multi-stage events

Recovery is decisive in a multi-stage competition. Consider the following tips to maximize recovery between stages!

- Directly after finishing a race consume at least 20 g of protein plus 50-60 g of carbohydrates that are easy to digest. Recommended products and combinations are:

PRO RECOVERY + 1 Banana
RECOVERY DRINK + 1 AMINO 12500
RECOVERY DRINK
Whey Protein + Sandwich

- Stay hydrated with sports drinks even after the race and throughout the evening. Sports drinks contain electrolytes such as sodium, chloride and potassium which are essential for rehydration and balancing fluids in the body. In addition, they also contain carbohydrates that play a key role in recovery by replenishing muscle glycogen stores.

- Between crossing the finish line, cooldown and shower a first snack can be consumed such as bananas, sandwiches, fruit bread, chocolate milk, semolina slices, rice cake or boiled potatoes.

- Consume a proper meal that is well-balanced within the first 2 hours after a race that includes protein, carbs and cooked vegetables. Raw foods and salads are only recommended to a limited extent as they prolong digestion and increase stool volume which can negatively impact your performance the next day. But anyway, be aware consume high quality vegetable oils like canola, flax seed or walnut oil. These oils supply the body with essential nutrients and polyunsaturated fatty acids including omega-3 fatty acids that aid in recovery. Suitable meals are:

Riz Casimir
Boiled potatoes with fish and spinach
Spaghetti Bolognese
Risotto with meat and cooked vegetables
Pasta with scrambled eggs, cooked vegetables

- Nitric oxide (NO) plays an important role in recovery for the body. NO improves the delivery of nutrients throughout the body and the excretion of metabolic waste by increasing blood flow. As vegetables and fruits should only play a minor role during multi-day competitions, supplements such as plant-derived polyphenols can also be used to stimulate NO formation. Suitable supplements are NITROFLOW PERFORMANCE or RED BEET VINITROX and have been shown to improve performance when consumed in the morning during a multi-stage race.

- Eat only until you feel full. Rather than overeating, complement your meals with supplements for more energy. These supplements are easily prepared and easy to digest.

- After dinner another 20 g of protein should be consumed. Suitable products are WHEY ISOLATE 94 or PRO RECOVERY.

- Make sure to replenish your glycogen stores by consuming 1-2 portions of CARBO LOADER after dinner. CARBO LOADER supplies the body with highly concentrated carbohydrates and is prepared according to your body weight.

Related articles
on » recovery
on » endurance performance
goal » recovery

Author: Yvonner Forster Nigg
dipl. eng. food sciences FH
dipl. dietitian HS