After Exercise, Recovery

Interest in the recovery phase after exercise is a relatively new phenomenon. Now, however, athletes and sports nutritionists understand that a good recovery is an important part of preparation for the next session. A number of recent studies have confirmed the benefits of dairy proteins for recovery.

Why proteins?

Whatever the sporting activity, nutritionists believe that the recovery period immediately after training is key.<br> Several scientific studies conducted since the 2000s have shown the value of consuming proteins and carbohydrates simultaneously for good recovery post-exercise. This combination promotes both glycogen and protein synthesis, helping rebuild energy reserves and muscles.

Did you know?

Amino acidsare the building blocks of proteins, and proteins form the structure of muscle fibre.

Some are categorised as essential amino acids because our bodies cannot synthesise them and they must be obtained from our diets.

Some essential amino acids are particularly relevant to sporting activity. These are the branched-chain amino acids or BCAAs. BCAAs (leucine, isoleucine, valine) represent 35% of the essential amino acids used to build muscle protein.

Among the BCAAs, leucine has been identified as a key amino acid in stimulating muscle protein synthesis(Shimomura et al., 2004; Anthony et al., 2001; Rennie et al., 2006; Shimomura et al., 2006).

As soon as physical exertion is over, the next step must be to maintain the muscles and repair micro tears caused by exercising (Maillaiter, 2012). This is a crucial period when the body begins to rebuild muscle.Therefore, it is a good idea to have at your disposal the amino acids needed to rebuild muscle protein.

Eurial I&N solutions

Our native whey proteins (WPCs) are part of our nutrition range. With a particularly high leucine content, EuriNutri™ 80 NS plays a key role in stimulating muscle protein synthesis immediately after exercise.

Studies have shown that proteins from whey are the most effective at increasing muscle protein synthesis after exercise (van Loon L.J et al., 2010). Whey proteins further boost muscle protein synthesis when consumed in the 3 hours after physical exercise (Tang J.E Philips & S.M, 2009).