The Effect of CHO and PRO Supplementation and the Timing of Ingestion on Muscle Recovery and Performance in Endurance Athletes
Written By: Lauren Luketic
EXPH 496
Outline• Introduction
–Background
–Thesis Question
• Significance of the Problem• Review of the Literature
–Pre-Competition
–During Competition
–Post-Competition
Outline: Cont.’dCritical Analysis of the LiteratureConclusionFuture ResearchQuestions
IntroductionBackground
– Nutrition + Training = Performance– Energy balance– Nutritional supplementation
• Carbohydrate (CHO)• Protein (PRO)
– Maintaining blood glucose• CHO loading
– Exercise-induced muscle damage (EIMD)
Introduction: cont.’dThesis Question:
–How does the timing of carbohydrate and/or protein supplementation affect performance and muscle recovery in endurance athletes?
Significance of the ProblemBenefits athletes on all levels of
competition
Ultimate goal:◦Optimize performance◦Increase rate of muscle recovery
Prevention of serious consequences
Consequences◦Negative energy balance
Metabolic dysfunctions Loss of lean muscle mass
↓ Strength and endurance
◦Female athletes Amenorrhea Osteoporosis
◦Potential for success & overall health would be negatively affected
Significance of the Problem: cont.’d
Review of the LiteratureSupplementation type ↔ timing of
ingestion
Hypothesis:◦If ingestion of supplements before and
during exercise increases performance and delays fatigue, then EIMD would be less making supplementation after exercise more efficient.
◦↓ EIMD = ↑ recovery rate
Review of the Literature: cont.’dPre-competition
◦CHO loading = ↑ performance
During competition◦Sports drinks (CHO + electrolytes)◦Delay on-set of fatigue◦Keep optimal pace
Post-competition◦PRO = ↑ rate of muscle recovery
Critical Analysis of the LiteratureConflicting results between
studies◦CHO+PRO (before, during, & after)◦High vs. Low GI meals
Lack of female subjects
ConclusionBest supplement
◦Pre-competition
◦During competition
◦Post-competition
Overall best supplement◦Inconclusive!!!
Future ResearchInclude more women
Other ergogenic aids◦Caffeine◦Creatine◦Chocolate milk
Dose and frequency ratio
Questions?
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