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Strength & Conditioning Journal:
doi: 10.1519/SSC.0b013e3181c01707
Article

Optimizing Resistance Exercise Adaptations Through the Timing of Post-Exercise Carbohydrate-Protein Supplementation

Ivy, John L PhD; Ferguson, Lisa M MS

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Abstract

PROPER NUTRITIONAL SUPPLEMENTATION IS CRITICAL FOR RECOVERY FROM INTENSE RESISTANCE EXERCISE. RECENT RESEARCH HAS DEMONSTRATED THE EFFECTIVENESS OF CARBOHYDRATE-PROTEIN SUPPLEMENTATION IN RESTORING MUSCLE GLYCOGEN, REPAIRING MUSCLE DAMAGE, ATTENUATING PROTEIN DEGRADATION, AND INITIATING PROTEIN SYNTHESIS. WE DESCRIBE THE MECHANISMS BY WHICH CARBOHYDRATE-PROTEIN SUPPLEMENTATION CAN SPEED RECOVERY AND OPTIMIZE TRAINING ADAPTATIONS. WE ALSO SUGGEST WAYS IN WHICH A NUTRITIONAL STRATEGY CAN PRACTICALLY BE PUT INTO EFFECT BY THOSE WHO PERFORM RESISTANCE EXERCISE TRAINING.

© 2010 National Strength and Conditioning Association

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