Most sports and physically taxing situations, such as tactical operations (i.e., police, fire or military), require the individual to repeat performance efforts such as speed, agility and muscular endurance. In addition to physiological alterations, exhaustive exercise (such as HIRT) can disturb successive fitness/ athletic performance. High-intensity resistance training involves eccentric exercises that may elevate inflammatory markers, instigate damaging morphological changes, decrease subsequent performance, deplete muscle glycogen, increase indicators of muscle damage (e.g., elevated creatine kinase and myoglobin) and inflammatory constituents (e.g., high-sensitivity C-reactive protein). The study product contains an approximate 1:4 ratio of carbohydrate (CHO) to protein (PRO), and claims to provide a fast system for replenishment to promote protein synthesis and recovery via a low sugar, high-protein complex and vitamin-fortified blend. Carbohydrate and protein drinks are leading sources for post-exercise refueling due to their absorptive properties, but there is disagreement as to which of the two macronutrients are most effective post-workout, specifically as it relates to nutrient timing and supporting recovery. Although the nutrient timing theory has been challenged and recent evidence argues that multiple factors can influence the rationale of the “window of opportunity”, the strategy for immediate post-exercise re-feeding is applicable to activities that require multiple bouts and/or glycogen-depleting endurance events. Refueling after exercise, ideally within 30 minutes and no more than two hours, has been shown to positively influence the repletion of glycogen stores and augment protein synthesis. Post-exercise, it appears there is a plastic window of opportunity to efficiently replenish glycogen and support the processes of repair and stimulate muscle protein synthesis (MPS). tactical and elite athletes), is warranted to further develop these findings.Īpplying the science of nutrient timing, this study examined the differential effects of two beverages-a ready-to-drink 1:4 carbohydrate to protein beverage (VPX) and an isocaloric carbohydrate powdered beverage (iCHO)-on exercise performance indices and rate of perceived exertion (RPE) following high-intensity resistance training (HIRT). Additional research examining the chronic effects of post-exercise protein versus iCHO beverages on performance repeatability, particularly in special populations (e.g. When considering the collective physical effects of the agility T-test, push-up and sprint tests, a complex protein beverage may provide a recovery advantage as it relates to repeated-bout performance compared to an iCHO-only beverage. These results suggest a complex protein beverage is a better post-workout choice compared to an isocaloric carbohydrate beverage for repeated performance for activities that require multiple energy demands and athletic skills however, this outcome was not observed for each single performance event or RPE. The multivariate analysis yielded a cumulative significant interaction effect amongst the three performance variables after consuming VPX (p < 0.01). There were no significant main effect differences in the agility T-test (p = 0.83), push-up (p = 0.21) sprint (p = 0.12), average agility RPE (p = 0.83), average push-up RPE (p = 0.81) or average sprint RPE (p = 0.66) between the two trials and the two treatments. The protocol was repeated one week later with the other treatment. After a 2-hour fast, subjects returned to execute the field tests and report RPE. In a randomized, double blind two-arm crossover controlled trial, 15 subjects performed a 15–18 minute (2:1 work to rest) HIRT and then immediately drank one of the two treatments. This study compared the differential effects of a complex protein ready-to-drink beverage (VPX) and isocaloric carbohydrate beverage (iCHO) on performance-agility T-test, push-up test, 40-yard sprint, and rate of perceived exertion (RPE), following high-intensity resistance training (HIRT).
Performance repeatability, particularly after strenuous activity, can be influenced by substrate availability, recovery markers and perceived rate of exertion.
Post-workout nutrient timing and macronutrient selection are essential for recovery, glycogen replenishment and muscle protein synthesis (MPS).
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