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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