Post-Exercise Nutrition for Optimal Recovery:
The 4-to-1 Balance of Carbohydrate to Protein

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Prolonged strenuous exercise substantially depletes muscle glycogen, which has important implications for an athlete's post-exercise eating. Specifically, muscle glycogen replenishment, or repletion, is of the highest priority…and carbohydrates and protein in combination play a major role in this process. Recent research has focused on the timing, amount and type of carbohydrates, and the ratio of protein to carbohydrates, in post-exercise meals. What is clear is that an immediate meal, taken within 30-45 minutes following exercise, and comprised of simple (high glycemic index) carbohydrates, will "stimulate both glucose transport and glycogen synthase activity, promoting faster muscle glycogen resynthesis."(1)

More recent research has added another wrinkle. Combining high-quality protein with the carbohydrates, in the proportion of four grams of carbohydrate to one gram of high quality protein (4:1), and within two hours post exercise, results in more stored (replenished) glycogen. In fact, in one study, athletes who ingested these ingredients in a 4:1 ratio were shown to have "100% greater muscle glycogen stores than those who only had carbohydrate." (2)

In addition to glycogen recovery, high-quality protein provides the amino acids needed to rebuild muscle tissue. Moreover, protein increases the absorption of water from the intestines, which improves muscle hydration, and it can positively stimulate the immune system.(2)

So, what is the best way to get this crucial 4:1 carbohydrate-to-protein post-exercise meal? While it is possible to rush home and carefully combine foods from your kitchen to find the right balance, it is far more efficient…and effective…to rely on a high-quality supplement. The best post-exercise supplement I have found is Nutri-build III© from Muscle Works. It provides a perfect 4:1 blend of high quality carbohydrates and protein, and it provides the B-complex vitamins, vitamin C, branched chain amino acids, glutamine and glucosamine (for joint health).

- by Richard K. Fleming, Ph.D., Assistant Professor, University of Massachusetts Medical School

References

1. Stevenson, E., Williams, C. & Biscoe, H. (2005). The metabolic responses to high carbohydrate meals with different glycemic indices consumed during recovery from prolonged strenuous exercise. International Journal of Sport Nutrition and Exercise Metabolism, 15, 291-307.

2. Quinn, Elizabeth (2205), http://sportsmedicine.about.com/cs/nutrition/a/aa081403.htm