Bianca Kurian

Nutrition on the Web Project

The differential effects of a complex protein drink versus isocaloric
carbohydrate drink on performance indices following high-intensity
resistance training: a two arm crossover design by Shannan Lynch

(http://web.b.ebscohost.com.ezp.pasadena.edu/ehost/pdfviewer/pdfviewer?
sid=59e5b102-5934-4723-b83b-
bd87ecd73074%40sessionmgr198&vid=19&hid=108)

This article compares the hydrating effects of a ready to drink 1:4
carbohydrate to protein beverage (VPX) versus an isocaloric carbohydrate
powdered beverage (iCHO) on participants after exercise performance. Both
carbohydrate and protein drinks are used to help refuel after exercise but there is
disagreement as to which one of the two is the most effective in replenishing
nutrients lost and how each affected the performance of the subjects. The methods
for testing the two beverage products was a study that involved fifteen male
subjects, between the ages of 21-44, who already exercised regularly at about five
times a week for at least an hour. Subjects were chosen at random from 700
members of a fitness center in Burbank; subjects were also tested prior to the study
to exclude any subjects that had any muscular or skeletal conditions that impaired
their ability to participate in any of the physical workout requirements for the study.
All subjects underwent the same workout routine: 10 min standardized
warm-up, a high intensity resistance training for 2 min, 1 min of rest for 5-6 sets, 8
dumbbell pushups and then repeated until rest period. Within 5 minutes of
exercising the subjects were then given one of the two beverages and after two
hours were tested again using nuclear magnetic resonance spectroscopy (nMRS) to
measure high-energy phosphates such as glycogen and were also asked to repeat
the exercise after and compared performance results. The results suggested that
consuming a carbohydrate/protein mix drink compared to a carbohydrate drink
only may replenish muscle glycogen more effectively post-workout.
I do think that the information presented in this article is reliable because the
article was peer reviewed and the article was published in the Journal of the
International Society of Sports Nutrition. Also, the author conducted the study with
no commercial bias or remunerations to the investigator throughout the duration of
the study that involved tested trials. However, its hard to make the claim drawing
only from this specific study that protein drinks are more effecting in post-workout
recovery than carbohydrate drinks but if anything this article prompts the need for
more research and extended studies on the subject. This article didnt necessarily
change my diet in anyway although I currently do take a protein based drink post-
workout mainly for the amino acids that are essential in muscle recovery. However
from this article I am also now curious to learn more about how protein affects not
only muscle recovery, but also overall hydration and glycogen replacement and
performance.





FACT SHEET: PROTEIN VS. CARBOHYDRATE DRINK FOR POST-WORKOUT
RECOVERY

Post-workout recovery drinks are essential to:
Replenish electrolytes lost
Replenish glycogen
Stimulate muscle protein synthesis
Ideally one should replenish:
Within 30 minutes of exercise and no more than two hours after
Ways that the author tested effectiveness of carbohydrate drink vs. protein
drink:
Nuclear magnetic resonance spectroscopy (nMRS) to measure high-
energy phosphates such as glycogen
Comparing performance of same workout after subjects took either
the VPX or iCHO
Results of the tests showed that:
A protein beverage provides a better post-exercise replenishment for
agility tests such as push ups and sprints compared to the iCHO drink
Not enough evidence to show that it is more effective in the other
physical tests that the subjects were asked to undergo
However the nMRS test result also suggested that consuming either a
protein drink or a combination protein/carbohydrate drink may
replenish muscle glycogen more effectively than a carbohydrate
isolate drink.
In conclusion this study strongly indicates that after intense activity
consumption of a complex protein beverage better affects physical
performance than an isocaloric carbohydrate drink but additional
research is warranted.