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

Ivy, John L PhD; Ferguson, Lisa M MS

Strength & Conditioning Journal: February 2010 - Volume 32 - Issue 1 - pp 30-36
doi: 10.1519/SSC.0b013e3181c01707
Article

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.

Exercise Physiology and Metabolism Laboratory, Department of Kinesiology and Health Education, University of Texas, Austin, Texas

John L. Ivyis the Teresa Lozano Long Endowed Chair in Kinesiology and Health Education and director of the Exercise Physiology and Metabolism Laboratory at the University of Texas.

Lisa M. Fergusonis a doctoral candidate in Exercise Physiology at the University of Texas

© 2010 National Strength and Conditioning Association