Golden, B. E. and Golden, M. H. Effect of zinc on lean tissue
synthesis during recovery from malnutrition.
Protein is important because it will help inhibit the normal process of tissue breakdown during a workout and accelerate protein
synthesis during recovery.
When taken after exercise, creatine will boost muscle creatine stores and promote greater protein
synthesis during recovery by increasing the amount of water taken up by muscle cells and increasing the release of the anabolic hormone insulin - like growth factor - 1 (IGF - 1).
Not exact matches
Researchers found that it increased whole body protein
synthesis rates and improved net protein balance, ultimately improving post-exercise
recovery during sleep.
During the post-workout window, certain nutrients such as water, high glycemic index carbs and amino acids can help you stimulate better
recovery by providing your muscles with the raw materials they need — optimal post-workout nutrition requires plenty of protein to aid in protein
synthesis and plenty of carbs to help replenish the depleted muscle glycogen reserves, as well as create an optimal post-workout metabolic environment.
Another major focus of
recovery immediately following exercise has to do with replenishing energy stores and fluids lost
during exercise and optimizing protein
synthesis (the process of increasing the protein content of muscle cells, preventing muscle breakdown and increasing muscle size) by eating the right foods in the post-exercise meal.
It has been reported that BCAA supplementation before exercise attenuates the breakdown of muscle proteins
during exercise in humans and that leucine strongly promotes protein
synthesis in skeletal muscle in humans and rats, suggesting that a BCAA supplement may attenuate muscle damage induced by exercise and promote
recovery from the damage.
Make sure to ingest about 20 - 30 grams of total protein
during exercise or the
recovery period after exercise to increase whole body muscle protein
synthesis.
Whey protein seems most effective in stimulating muscle protein
synthesis during acute post-exercise
recovery.
More interestingly, another study indicated that citrulline malate supplementation increased the rate of oxidative ATP production
during exercise by 34 %, and increased the rate of phosphocreatine
recovery after exercise by 20 % - indicating a large contribution of CM towards ATP
synthesis and energy production.
Protein ingestion after exercise stimulates muscle protein
synthesis and inhibits muscle protein breakdown, resulting in net muscle protein accretion
during the acute stages of postexercise
recovery (5 — 7).
Background: It has been demonstrated that protein ingestion before sleep increases muscle protein
synthesis rates
during overnight
recovery from an exercise bout.
Coingestion of carbohydrate and protein hydrolysate stimulates muscle protein
synthesis during exercise in young men, with no further increase
during subsequent overnight
recovery
Muscle protein
synthesis and gene expression
during recovery from aerobic exercise in the fasted and fed states.
The first novel finding of this study was that mTOR signaling and rates of myofibrillar protein
synthesis (MPS) following concurrent resistance, continuous and intermittent high - intensity exercise, designed to mimic the metabolic profile of many team sports, were impaired
during the early (8 h)
recovery phase by the ingestion of large amounts (1.5 g • kg − 1 BM) of alcohol.
The aim of the current study was to determine the effect of alcohol intake on anabolic cell signaling and rates of myofibrillar protein
synthesis (MPS) in humans
during recovery from a bout of strenuous exercise approximating stresses an athlete may experience in training and performance for various team sports such as various football and rugby codes, and court sports.
Determinants of postexercise glycogen
synthesis during short - term
recovery.