Authors: Beelen, M., Burke, L. M., Gibala, M. J., and van Loon, L., J., C.

International Journal of Sport Nutrition and Exercise Metabolism (2010) 20(6):515-532.

Commentary by Heather Hynes

The goal of postexercise nutrient intake is to restore the body’s primary fuel source, to repair muscle damage caused during the training session and to build new muscle tissue. When the training or competition schedule of an athlete demands repeated performance over a short period of time, less than 8 hours between sessions or events, the timing of nutrient intake is crucial. Research in the area of postexercise nutrient intake has been ongoing for decades. This review article by Beelen et al. (2010) provides a complete overview of the research that has been conducted, the performance measured noted and the ideal nutritional recommendations. Recovery nutrition recommendations are presented but the authors do stress the importance of athlete tolerance and food individual preferences, therefore making group recommendations are not appropriate.

One of the primary goals in the recovery phase is the regeneration of muscle glycogen. Research has clearly shown that carbohydrate (CHO) intake postexercise is critical for muscle glycogen resynthesis. The research presented demonstrates that a dosage of 1.2g CHO/kg bodyweight/ hr, consumed in 15 to 30 minute intervals results in maximal muscle glycogen storage in the recovery phase. Since this CHO dosage may not be suitable or tolerable for some athletes, other strategies are presented. Another dietary intervention that was presented is the addition of protein to enhance muscle glycogen resynthesis. Research has shown that the addition of 0.2 to 0.4g protein/kg bodyweight/hr to a lower CHO dosage (0.8g/kg bodyweight/hr) resulted in similar muscle glycogen resynthesis. Caffeine was also presented as a possible facilitator to muscle glycogen resynthesis postexercise. Limited research has been conducted in this area but one study presented did find a greater increase in muscle glycogen resynthesis when a caffeine dosage of 2mg/kg bodyweight/hr was combined with the CHO dosage (1.0g/ kg bodyweight/hr) versus providing the body with only CHO (1.0g/kg bodyweight/hr).

This review paper provides great insight into the research that has been conducted and the need for more studies to be done with high performance athletes. With the guidance of sport dietitians, coaches will be able to use the recommendations presented to develop optimal training and competition meal plans to maximize sport performance.