Carbohydrate Replenishment - The Sooner the Better

When you begin a workout or race the first fuel your body will use is stored carbohydrate, which is known as muscle glycogen. There is a finite amount of this premium fuel available in your body but its importance can’t be overstated. In fact, several studies have shown that the pre-exercise muscle glycogen level is the most important energy determinant for exercise performance. In other words, the athlete who has more of this readily available fuel in their body has a definite advantage. To have a good race or workout, you need to start with a full load of muscle-stored glycogen.

The question is how can you get your body to store as much of it as it possibly can? The first way is through training, which increases both muscle glycogen storage capacity and how efficiently your body uses it. The second way is to replenish the body with carbohydrates as soon as possible after exercise, which is when the body is most receptive to taking those carbs, converting them into glycogen, and storing them in the muscles. Along with insulin, an enzyme known as glycogen synthase drives carbohydrates into glycogen stores and protein into muscle cells. Unfortunately, the “life span” of glycogen synthase is relatively short, peaking in the 0-30 minutes after exercise then declining substantially for the next 90 minutes. Needless to say, to store as much glycogen as possible it’s important to take advantage of the glycogen synthase enzyme when it’s most active. It’s absolutely vital for "kick starting" the recovery process and, to quote/paraphrase the late Ed Burke (a well-known nutritional scientist), "the sooner you do it the better."

Complex Carbs vs. Simple Sugars. The one time where your body isn’t going to put up much of a fight in regards to complex carbs versus simple sugars is right after a hard, glycogen-depleting workout. Quite frankly, at this time your body is in such dire need of replenishment that it’ll accept just about anything. That said, complex carbohydrates offer a distinct advantage over simple sugars. Here’s why: Both simple sugars and complex carbohydrates (such as the maltodextrin we use in Recoverite) are high glycemic index (GI) carbohydrate sources, which allow them to raise blood sugar levels and spike insulin rapidly, both desirable functions post-exercise. However, complex carbohydrates, which again, have equally high glycemic indecis and may raise blood insulin spikes similarly, allow for a greater volume of calories to be absorbed compared to simple sugars. In other words, when you consume complex carbohydrates instead of simple sugars after exercise your body is able to absorb more calories for conversion to glycogen, and without the increased potential for stomach distress that commonly occurs with too-high volume or concentration of simple sugar fuels. Give your body a choice and it’ll choose complex carbohydrates every time.

The Importance of Quick Replenishment of Carbohydrates. The less-fit athlete and the one who HAS NOT been putting some carbs back in their body shortly after exercise sessions have been completed has very limited amounts of muscle glycogen available, perhaps as little as 10-15 minutes worth.

The fit athlete and the one who HAS been consistently refueling their body with carbohydrates immediately after exercise can build up a nice 60-90 minute reservoir of this premium, ready-to-use fuel.

Which would you rather have when the gun goes off – 15 minutes of on-board fuel or 90 minutes? The answer should be pretty obvious.

RULE #1 As soon as possible after you finish your workout, before you get into the shower or kick back on the couch, consume approximately 30-60 grams of high quality complex carbohydrates.

back to top

Protein: Essential Component for Recovery

Now let’s look at protein. You see, while carbohydrate intake promotes many aspects of post-exercise recovery, it can’t do the job alone; you need protein as well. There are three reasons why including protein in your post-workout fuel is important:

Protein provides the raw materials needed to rebuild stressed muscles - Whey protein is the premier protein source of the three branched chain amino acids (BCAA - leucine, isoleucine, valine) used for muscle tissue repair.

Protein plays a key role in how well the body stores glycogen - Numerous research studies have shown that carbs + protein, versus carbs alone, is a superior way to maximize post-exercise muscle glycogen synthesis.

Protein is crucial for maintaining a strong immune system – In particular, whey protein, with its high levels of “glutathione production-specific” amino acids (see below).

Whey protein – Superior Protein Source for Recovery. Of all the protein sources available whey protein is considered the ideal protein for recovery, primarily due to its high Biological Value (BV) rating. The BV is an accurate indicator of biological activity of protein; a scale of measurement used to determine what percentage of a given nutrient source is utilized by the body. In other words, BV refers to how well and how quickly your body can actually use the protein you consume.

Of all protein sources, whey protein has the highest BV value, with whey protein isolate (the purest form of whey protein) having an outstanding rating of 154 and whey protein concentrate having a 104 rating. Egg protein is also an outstanding high-BV protein source, with whole eggs achieving a rating of 100 and egg whites an 88 rating. Soy protein ranks far below whey protein in BV ratings with a 49 rating, making it a less desirable choice for recovery purposes than whey protein.

Other standards that evaluate protein quality/effect also show whey to be a superb protein source. One of these methods, the Protein Efficiency Ratio (PER), while it admittedly has limited applications for humans (PER measures the weight gain of experimental growing rats when being fed the test protein) still shows that whey protein ranks the highest, with a rating of 3.6 (soy protein has a rating of 2.1).

Another protein measurement is the Protein Digestibility Corrected Amino Acid Score (PDCAAS). Nutritionists who disqualify the PER method for classifying protein quality (because it only references the amino acid requirements for a rat), often will use the PDCAAS method for evaluating human protein requirements. According to this method, which utilizes an amino acid requirement profile derived from human subjects, an ideal protein is one that meets all of the essential amino acid requirements of the human body, noted by a relative rated value of "1.0". Three protein sources – whey, soy, and egg – all have a 1.0 PDCAAS ranking.

back to top

Glutathione – Key to Optimal Immune System Support & Recovery. Glutathione is a tripeptide, consisting of three amino acids - glutamic acid, cysteine and glycine – and it is one of the three endogenous (inside the body) antioxidants we’re born with (the other two are catalase and super oxide dismutase). In fact, many consider glutathione to be the most important antioxidant of all.

Ward Dean, MD, a leading nutritional scientist, in his brilliant article Glutathione: Life-Extending “Master Antioxidant”, addresses the importance of glutathione, stating that “Glutathione is present in nearly all living cells, and without it they can’t survive… glutathione has major effects on health at the molecular, cellular and organ levels.”

One of the steps we can do to improve our recovery is to enhance/optimize body levels of this important antioxidant, and one of the best ways to do that is by consuming whey protein. Whey protein contains excellent levels of all three of the amino acids that glutathione is comprised of, as well as high levels of the sulfur-containing amino acid methione. The sulfur containing amino acids (cysteine being the other one) are particularly important for proper immune system function and the body's production of glutathione. In addition, the amino acid glutamine has also been shown to help raise glutathione levels. (Note: Both Hammer Nutrition whey protein products – Hammer Whey and Recoverite – contain high amounts of glutamine.) Other nutrients boost body levels of glutathione and those are discussed later in the article.

Bottom line: Improve glutathione levels in the body and you will enhance recovery and support optimal health.

Hammer Whey/Recoverite vs. Hammer Soy
A comparison (approximate amounts per gram of protein) for glutathione production

back to top

Branched Chain Amino Acids (BCAA) – Essentials for Muscle Tissue Repair. Of the nearly two-dozen different amino acids that are required by the body, nine are classified as “essential” because they cannot be synthesized by the body and must be derived from external food sources. Among these nine essential amino acids are leucine, isoleucine, and valine, which are known as branched chain amino acids, or BCAA (The term "branched chain" refers to the molecular structure of these particular amino acids). Up to 75% of the body's muscle tissue is composed of these three amino acids and they are directly involved in the tissue repair process. BCAA are present in all protein foods, with whey protein being the highest source of these all-important amino acids.

Hammer Whey/Recoverite vs. Hammer Soy
A comparison (approximate amounts per gram of protein) of BCCAA

After all the comparisons are made, soy protein is certainly an excellent protein source for a variety of health benefits. However, when it comes to enhancing recovery between workouts – maximizing glycogen synthesis, supporting immune system function, and rebuilding lean muscle tissue – you simply won’t find a better protein source than whey protein isolate.

RULE #2 After your workouts, consume 10-30 grams of protein, preferably whey, along with your complex carbohydrates.

back to top

Antioxidants: Your Immune System’s Ammunition

Our bodies need antioxidants to protect us from the damaging effects of free radicals. Free radicals (of which there are several types) are unstable atoms or molecules, usually of oxygen, containing at least one unpaired electron. Left unchecked, free radicals seek out and literally steal electrons from whole atoms or molecules, creating a destructive chain reaction. Excess free radicals, in the words of one nutritional scientist, “are capable of damaging virtually any biomolecule, including proteins, sugars, fatty acids and nucleic acids.” Dr. Bill Misner writes, “Oxygen has the capacity to be both friend and foe. When energy fuels are metabolized in the presence of O2, 5% of them create molecules that contain an odd number of electrons. If free radicals are not neutralized by on-site antioxidant body stores immediately, tissue damage occurs to absolutely every cell membrane touched by these imbalanced molecular wrecking machines. Some theorize soreness and stiffness result because free radicals and waste metabolites build up during either prolonged or intense exercise. The more volume oxygen that passes into our physiology for energy fuel metabolism, the more increased free-radical-fatigue symptoms may be experienced.”

Those words should sound the alarm bells loud and clear, because as an athlete you consume huge amounts of oxygen and metabolize far greater amounts of calories than sedentary people. This means you’re generating free radicals on the order of 12-20 times more than non-athletes! Additionally, during periods of highest training volume and racing stress, free radical production increases even more. While the benefits of exercise far outweigh the potential negatives caused by free radicals, excess free radical production and accumulation, if not properly addressed and resolved, may very well be the endurance athlete's worst foe. The human body can oxidize and decay, like rusting steel, from excess free radical production. Not only can this negate everything you’ve worked so hard to achieve in your training, it can result in severe consequences to your overall health. Clearly, the necessity of neutralizing excess free radicals simply cannot be overstated, which is why supplementation with a variety of antioxidants is recommended.

Antioxidants in Recoverite: cysteine*, methionine*, glutamic acid*, carnosine

Antioxidants in Premium Insurance Caps: Beta Carotene, Vitamin C*, Vitamin E, Zinc, Selenium*, Manganese

Antioxidants in Race Caps Supreme: Coenzyme Q10, Idebenone, Vitamin E, Trimethylgycine

Antioxidants in Mito-R Caps: Vitamin C (as ascorbyl palmitate)*, Vitamin E, Acetyl l-carnitine, R-alpha Lipoic Acid*, DMAE (Dimethylaminoethanol), PABA (Para Amino Benzoic Acid)

Antioxidants in Super AO: Enteric Coated Super Oxide Dismutase, Grape Seed Extract*, L-Glutathione*, Ginkgo biloba, Gotu kola, Vinpocetine * - glutathione precursors and/or glutatione boosting nutrients

RULE #3 Consume antioxidant-rich foods and take antioxidant supplements throughout the day, targeting primary intake post-workout.

back to top

Post-Workout/Race Fueling & Antioxidant Supplement Program

Days with workouts less than 90 minutes:

• Premium Insurance Caps: 4 capsules (of the 7 in a packet). Take the other three with food at another time during the day.
• Race Caps Supreme: 1 capsule
• Mito-R Caps: 2 capsules
• Super AO: 1 capsule
• Recoverite: 1 serving (2 scoops)

Days with workouts in excess of 90 minutes:

Premium Insurance Caps:

• Athletes weighing less than 150 pounds or any athlete under the age of 20 - 4 capsules (of the 7 in a packet). Take the other three with food at another time during the day.
• Athletes weighing more than 150 pounds - 1 full packet (7 capsules). Split another full packet into two doses taken at other times of the day with food.

Race Caps Supreme:

• Athletes weighing less than 150 pounds or any athlete under the age of 20 - 1 capsule
• Athletes weighing more than 150 pounds - 1-2 capsules

Mito-R Caps: 2 capsules

Super AO: 2 capsules

Xobaline: 1 tablet dissolved sublingually (under the tongue) – This will help replenish vitamin B12 and folic acid, both factors in the re-synthesis of RNA, the basis for cellular reproduction. Recent research suggests that improving RNA "status" within the body results in gains in lean muscle mass, increased mitochondrial resynthesis, and other benefits. When this occurs, the athlete may expect increased energy capacity, improved metabolism, and enhanced recovery after exercise. In addition, the folic acid/vitamin B12 combination is vital for healthy red blood cell production and cardiovascular health, via the reduction of elevated homocysteine levels.

Recoverite: 1-3 servings (2-6 scoops) as determined by you, based on your weight and intensity/duration of your training session.

back to top

Summary

With regular use of Recoverite you will be providing your body with ideal amounts and/or ratios of complex carbohydrates, protein, glutamine, and carnosine, all vitally important in the components of recovery (glycogen synthesis, immune system function, muscle tissue repair). Daily intakes of Premium Insurance Caps, Race Caps Supreme, Mito-R Caps, and Super AO, provide your body with a wide variety of antioxidants, neutralizing a variety of water and fat-soluble free radicals, to help maintain a strong immune system. 

Athletic performance improvement depends on successive, incremental exercise sessions that stimulate muscular and cardiovascular adaptation followed by a recovery period in which the body rebuilds itself slightly more fit than before. Thus, the real gain of exercise occurs during recovery, but only in the presence of adequate rest and optimal nutritional support. Therefore, how well you recover today will greatly determine your performance tomorrow. A comprehensive recovery program will address all the nutritional categories described above, in addition to rest, stretching, and the other physical modalities. Athletes who attend to the recovery process as much as they do to active training are way ahead of the game and will no doubt enjoy increased performance.

Steve Born, Technical Advisor
E-CAPS

Steve Born is a technical advisor for E-CAPS with over a decade of involvement in the health food industry. He has worked with hundreds of athletes - ranging from the recreational athlete to world-class professionals regarding their supplement/fueling program. Steve is a three-time RAAM finisher, the 1994 Furnace Creek 508 Champion, 1999 runner-up, the only cyclist in history to complete a double Furnace Creek 508, and is the holder of two Ultra Marathon Cycling records. In February 2004 Steve was inducted into the Ultra Marathon Cycling Hall of Fame.

back to top