Timing protein intake and overnight recovery crucial to sports performance

22 Sep 2017 --- Timing protein intake is a crucial part of a nutrition strategy aimed at maximizing the result of a training effort. FrieslandCampina DMV has learned this from research on elite athletes and that the importance of overnight recovery is underestimated. Test research insights on protein timing suggest that there is a window of opportunity for muscle recovery throughout the night. Protein for muscle protein synthesis, directly after exercise and before bedtime is an area of opportunity which FrieslandCampina is discussing with customers, in order to bring this research forward.

Leading scientific research indicates that there is a window of about 48 hours after exercise in which you can still influence recovery. Muscle recovery is a positive net balance between muscle protein synthesis (build up) and muscle protein degradation (breakdown). To improve, firstly you will want to avoid net balance breakdown (e.g. during fasting), secondly you will look to repair muscle damage as result of exercise, but more importantly to promote to a better state than prior exercise, by the super compensation effect. Our bodies require amino acids available in the bloodstream to support muscle protein synthesis.

In a webinar hosted by FoodIngredientsFirst yesterday, Jorn Trommelen, Ph.D. (c), Maastricht University, spoke about the latest insights on increased training effectiveness with overnight recovery. Leading the webinar was Benno van Mersbergen, Manager Product Management, FrieslandCampina DMV, who discussed how to apply overnight recovery insights. As an experienced marketer, it’s his goal to help customers create maximum value with FrieslandCampina DMV’s protein ingredients.

In recent studies, the researchers found that at least 40g of protein is required to robustly stimulate overnight muscle protein synthesis. Prior exercise enhances the muscle protein synthetic response to the pre-sleep protein. Protein ingestion prior to sleep augments the adaptive response to resistance-type training. These findings enable the growing group of recreational athletes that seek to optimize the results of their training, to take supplements at a more convenient time, rather than directly after training.

Elite athletes are dedicated to improving their performance and results. Nutrition has played a role the past, predominantly focused on carbohydrates for energy supply, but awareness of its importance is relatively young, or at least still varies. FrieslandCampina DMV, which is dedicated to dairy ingredients, goes beyond delivering protein alone but offering new applications that are high in protein for performance nutrition. One of the trends of today is that consumers are demanding a wider variety of nutrition, in the form of various proteins. 

When training, we are breaking down our muscles and recovery is determined by how we rest. There is now a growing amount of attention for these needs. 

Speaking during a live Q&A session, Trommelen notes: “The study we did was a 12-week training study and we found no effect on body fat, there was no weight gain, only muscle gain. We had our subjects exercise at the beginning of the evening and then the protein was ingested two and a half hours later. The reason for doing so was because that would be habitual for someone who has a 9-5 job. For example, they would go to the gym after dinner and then roughly two and a half hours later would go to bed.”

“The beneficial effects of exercise and protein ingestion synergies lasts for at least 24 hours, probably even 48 hours, which means that if you do exercise earlier in the day, you still benefit from the synergies of protein.”

“If you exercise the same day, even early in the morning, those amino acids will build overnight, and will last for at least 24 hours,” he explains. 

Does the type of protein matter? “So far we have only used casein protein in our studies,” notes Trommelen. “Casein is a very slowly digested protein and during the night it is the longest period where you can’t have a meal, pre-sleep it’s going to be at least 8 hours until you have your breakfast. If you have slow digestive protein you provide your body with the building blocks for the entire period. I’m not sure other proteins would be the same, but casein is certainly effective.” 

A lot of research has been done on proteins in general and it's clear that animal-based proteins are better than plant-based proteins when it comes to muscle building or recovery, Trommelen claims. “Animal proteins are higher in leucine, the main amino acid that stimulates muscle protein synthesis. You can benefit from plant or pea proteins but you would likely need a higher dose than what you do with animal-based proteins,” he explains. 

The type of protein used in the studies has been casein protein, which is better suited for muscle rebuilding. When asked about opportunities in whey protein for overnight recovery, Trommelen replied: “Whey protein is certainly an area for further research, whey is interesting as it is essentially the opposite of casein, it is rapidly digested and stimulates muscle protein to a very high extent, but because it is so rapidly digested, the amino acids also break down very quickly.” 

“During the day you can ingest protein and benefit from it, during the night you need these building blocks, which casein offers to rebuild the muscle,” he adds. 

“Whey is good for muscle growth, but casein is better suited for muscle rebuilding – there is a reason why these tests have been done so far using casein.”

“Across the board, I do see an interest for variations of protein, consumers are looking for experiences so anyone who would like to create a new product format which is appealing for ingesting protein, would receive a warm welcome in the market,” Trommelen concludes. 

Earlier this year, FoodIngredientsFirst interviewed Benno van Mersbergen at Vitafoods Europe in Geneva. You can view the video here. 

By Elizabeth Green