Carbohydrate and Protein Supplementation Found to Decrease Muscle Soreness

Carbohydrate/protein supplementation has been found to decrease muscle protein breakdown and stimulate muscle protein synthesis post exercise. Moreover, the effect of this form of supplementation on protein synthesis appears to be additive. Based on the anabolic response promoted by CHO-PRO supplementation, it could be predicted that such supplementation would reduce muscle damage during an intense resistance exercise workout. Therefore, the goal of this study was to examine the effect of CHO-PRO supplementation on muscle damage.

The purpose of this study was to determine whether resistance exercise performance and post exercise muscle damage were altered when consuming a carbohydrate and protein beverage (CHO-PRO; 6.2% and 1.5% concentrations). Thirty-four male subjects completed 3 sets of 8 repetitions at their 8 repetition maximum to volitional fatigue. The exercise order consisted of the high pull, leg curl, standing overhead press, leg extension, lat pull-down, leg press, and bench press. Subjects consumed 355 ml of either CHO-PRO or placebo (electrolyte and artificial sweetener beverage) 30 minutes prior to exercise, 177 ml immediately prior to exercise, 177 ml halfway through the exercise bout, and 355 ml immediately following the exercise bout. The results from this study found that the CHO-PRO supplement did not improve performance during a resistance exercise bout, but appeared to reduce muscle damage, as evidenced by the responses of both myoglobin and creatine kinase.

It is the goal of competitive athletes to train at high-intensity exercise bouts as frequently as possible, to maximize and optimize both the training stress and the adaptation response. By consuming a CHO-PRO supplement similar to the one used in this study at a similar schedule during exercise, athletes can significantly reduce the amount of muscle damage produced in a given resistance exercise bout. By minimizing the amount of muscle damage created, athletes should be able to reduce the length of the recovery phase following exercise, and allow the athlete to participate in the next high-intensity exercise bout in a shorter period of time.

Baty J, Hwang H, Ding Z, Bernard J, Wang B, Kwon B, Ivy J. (2007). The effect of a carbohydrate and protein supplementation on resistance exercise performance, hormonal response, and muscle damage. Journal of Strength and Conditioning Research, 21(2): 321-329.