Athletic Performance

NAP: Recovery (2007)

• Assessment
  In adults and young adults, is there a particular meal timing, caloric intake and macronutrient intake for optimal athletic performance during recovery?

  • Conclusion
    Twenty-five studies investigating the consumption of a range of macronutrient composition during the recovery period were evaluated.  Nine studies report that consumption of diets higher in carbohydrate (>65% carbohydrate or 0.8 - 1.0 g carbohydrate/kg body weight/hour) during the recovery period increase plasma glucose and insulin concentrations and increase muscle glycogen resynthesis.  Provided that carbohydrate intake is sufficient, four studies show no significant benefit of additional protein intake and two studies show no significant effect of meal timing on muscle glycogen resynthesis during the recovery period.  Studies focusing on carbohydrate consumption during recovery periods of 4 hours or more suggest improvements in athletic performance.  
  • Grade: II
    • Grade I means there is Good/Strong evidence supporting the statement;
    • Grade II is Fair;
    • Grade III is Limited/Weak;
    • Grade IV is Expert Opinion Only;
    • Grade V is Not Assignable.
    • High (A) means we are very confident that the true effect lies close to that of the estimate of the effect;
    • Moderate (B) means we are moderately confident in the effect estimate;
    • Low (C) means our confidence in the effect estimate is limited;
    • Very Low (D) means we have very little confidence in the effect estimate.
    • Ungraded means a grade is not assignable.
  • Evidence Summary: What is the evidence to support a particular meal timing, caloric intake and macronutrient intake for optimal athletic performance during recovery?
    • Detail
    • Quality Rating Summary
      For a summary of the Quality Rating results, click here.
    • Worksheets
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      • Ivy JL, Goforth Jr. HW, Damon BM, McCauley TR, Parsons EC, Price TB. Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement. J Appl Physiol. 2002 Oct; 93 (4): 1,337-1,344.
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      • Jentjens RLPG, Van Loon LJC, Mann CH, Wagenmakers AJM, Jeukendrup AE. Addition of protein and amino acids to carbohydrates does not enhance postexercise muscle glycogen synthesis. J Appl Physiol. 2001 Aug; 91 (2): 839-846.
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      • Parkin JA, Carey MF, Martin IK, Stojanovska L, Febbraio MA. Muscle glycogen storage following prolonged exercise: effect of timing of ingestion of high glycemic index food. Med Sci Sports Exerc. 1997; 29 (2): 220-224.
      • Roy BD, Tarnopolsky MA. Influence of differing macronutrient intakes on muscle glycogen resynthesis after resistance exercise. J Appl Physiol. 1998 Mar; 84 (3): 890-896.  
      • Roy BD, Tarnopolsky MA. Influence of differing macronutrient intakes on muscle glycogen resynthesis after resistance exercise. J Appl Physiol. 1998 Mar; 84 (3): 890-896.  
      • Roy BD, Tarnopolsky MA, MacDougall JD, Fowles J, Yarasheski KE.  Effect of glucose supplement timing on protein metabolism after resistance training.  J Appl Physiol. 1997 Jun;82(6):1882-8.  
      • Roy BD, Tarnopolsky MA, MacDougall JD, Fowles J, Yarasheski KE.  Effect of glucose supplement timing on protein metabolism after resistance training.  J Appl Physiol. 1997 Jun;82(6):1882-8.  
      • Siu PM, Wong SH, Morris JG, Lam CW, Chung PK, Chung S. Effect of frequency of carbohydrate feedings on recovery and subsequent endurance run. Med Sci Sports Exerc. 2004 Feb; 36 (2): 315-323.
        
      • Siu PM, Wong SH, Morris JG, Lam CW, Chung PK, Chung S. Effect of frequency of carbohydrate feedings on recovery and subsequent endurance run. Med Sci Sports Exerc. 2004 Feb; 36 (2): 315-323.
        
      • Stevenson E, Williams C, Biscoe H. The metabolic responses to high carbohydrate meals with different glycemic indices consumed during recovery from prolonged strenuous exercise. Int J Sport Nutr Exerc Metab. 2005 Jun; 15 (3): 291-307.
      • Stevenson E, Williams C, Biscoe H. The metabolic responses to high carbohydrate meals with different glycemic indices consumed during recovery from prolonged strenuous exercise. Int J Sport Nutr Exerc Metab. 2005 Jun; 15 (3): 291-307.
      • Tarnopolsky MA, Bosman M, MacDonald JR, Vandeputte D, Martin J, Roy BD. Postexercise protein-carbohydrate and carbohydrate supplements increase muscle glycogen in men and women. J Appl Physiol. 1997 Dec; 83 (6): 1,877-1,883.
      • Tarnopolsky MA, Bosman M, MacDonald JR, Vandeputte D, Martin J, Roy BD. Postexercise protein-carbohydrate and carbohydrate supplements increase muscle glycogen in men and women. J Appl Physiol. 1997 Dec; 83 (6): 1,877-1,883.
      • Van Hall G, Shirreffs SM, Calbet JAL. Muscle glycogen resynthesis during recovery from cycle exercise: no effect of additional protein ingestion. J Appl Physiol. 2000; 88 (5): 1,631-1,636.
      • Van Hall G, Shirreffs SM, Calbet JAL. Muscle glycogen resynthesis during recovery from cycle exercise: no effect of additional protein ingestion. J Appl Physiol. 2000; 88 (5): 1,631-1,636.
      • Van Loon LJC, Saris WHM, Kruijshoop M, Wagenmakers AJM. Maximizing postexercise muscle glycogen synthesis: carbohydrate supplementation and the application of amino acid or protein hydrolysate mixtures. Am J Clin Nutr. 2000 Jul; 72 (1): 106-111.
      • Van Loon LJC, Saris WHM, Kruijshoop M, Wagenmakers AJM. Maximizing postexercise muscle glycogen synthesis: carbohydrate supplementation and the application of amino acid or protein hydrolysate mixtures. Am J Clin Nutr. 2000 Jul; 72 (1): 106-111.
      • Van Loon LJC, Schrauwen-Hinderling VB, Koopman R, Wagenmakers AJM, Hesselink MKC, Schaart G, Kooi ME, Saris WHM. Influence of prolonged endurance cycling and recovery diet on intramuscular triglyceride content in trained males. Am J Physiol Endocrinol Metab. 2003; 285: E804-E811.
      • Van Loon LJC, Schrauwen-Hinderling VB, Koopman R, Wagenmakers AJM, Hesselink MKC, Schaart G, Kooi ME, Saris WHM. Influence of prolonged endurance cycling and recovery diet on intramuscular triglyceride content in trained males. Am J Physiol Endocrinol Metab. 2003; 285: E804-E811.
      • Williams MB, Raven PB, Fogt DL, Ivy JL. Effects of recovery beverages on glycogen restoration and endurance exercise performance. J Strength Cond Res. 2003 Feb; 17 (1): 12-19.
      • Williams MB, Raven PB, Fogt DL, Ivy JL. Effects of recovery beverages on glycogen restoration and endurance exercise performance. J Strength Cond Res. 2003 Feb; 17 (1): 12-19.
      • Wong SH, Williams C. Influence of different amounts of carbohydrate on endurance running capacity following short term recovery. Int J Sports Med. 2000; 21: 444-452.
      • Wong SH, Williams C. Influence of different amounts of carbohydrate on endurance running capacity following short term recovery. Int J Sports Med. 2000; 21: 444-452.
      • Wong SH, Williams C, Adams N. Effects of ingesting a large volume of carbohydrate-electrolyte solution on rehydration during recovery and subsequent exercise capacity. Int J Sport Nutr Exerc Metab. 2000 Dec; 10 (4): 375-393.
      • Wong SH, Williams C, Adams N. Effects of ingesting a large volume of carbohydrate-electrolyte solution on rehydration during recovery and subsequent exercise capacity. Int J Sport Nutr Exerc Metab. 2000 Dec; 10 (4): 375-393.
  • Search Plan and Results: Recovery Between Sessions 2006