Post Workout Protein Recovery

It makes sense to think that quick, post-workout protein intake might boost recovery and promote higher performances on subsequent days of training. Indeed, some research has suggested that protein intake can help athletes adapt to their workouts more effectively.

However, such studies have been flawed methodologically, and a new investigation reveals that combining protein with carbohydrate after workouts is not a superior strategy, compared with taking carbs alone.

You've heard them: The "experts" who cite scientific studies to support their contention that post workout protein intake boosts recovery. The internet marketers who rave about their specific blends of amino acids, expensive supplements which are purported to help athletes stay
These twin effects are of course highly desirable for athletes, whose performances will generally fall if significant quantities of protein are lost (remember that proteins are the building blocks of muscles and that certain proteins can also serve as energy-releasing enzymes within muscle cells).

How can carbs conserve protein and also boost protein synthesis? For years, exercise scientists have reckoned that the basic mechanism underlying carbohydrate's protein-helping properties is simply that ample carbs give muscles enough energy to stimulate protein production (and also provide enough fuel so that muscles don't need to break down protein to provide basic energy requirements).

However, proteins are made of subunits called amino acids, and the breakdown of a very important group of amino acids called the branched-chain amino acids is regulated by the activity of an enzyme called BCOAD. As you might expect, a diet which is very rich in protein leads to an increase in BCOAD activity in the liver. On the other hand, when athletes step up their carb intakes, BCOAD activity drops. Thus, luxuriant carbohydrate ingestion seems to spare protein by calming down
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