recovery: what form of protein - bcaa, leucine, whey?

mc · 07-12-2009, 09:33 PM

recovery is a huge part of strength training. What we do with our recovery (as KJ will tell you about the stuff that happens in the non-work 15 of 15:15) is as important as the other part.

One aspect of recovery that comes up frequently is protein ingestion post work outs and what kind of protein to ingest: whey, the more immediately bio-available bcaa's or the super more refined L-Leucine.

When ya want the dirt, go to the source.
Here's Mike T. Nelson (who's finishing his PhD on this stuff) talking about which form of protein is best, why and if there is one.

Ya don't have to comment here - this is not as someone may be won't to say, the nutrition forum. But i tend to think of this discussion as part of recovery, anyway. So just want to make you aware of this interview: a Minute with Mike on Recovery, FYI and, as the ads go for ING Direct, let you SAVE YOUR MONEY.

mc

**Shawn M** · 07-12-2009, 10:11 PM

traffic...there is some great stuff on there but you have to dig and it is a bit too slow to really get going.

Nutrition is so vital to what many are trying to do here but it is the old, "animal in the gym, wimp in the kitchen" that I am guilty of...plenty of motivation to tear it up with the kettlebells, none for food preparation...I get on these kicks where I get all my tupperware together and make a huge batch of healthy food and eat that way for 10 days and then I cant take it. It is a kind of slow payoff and I think changing eating habits is something that slowly evolves...I have gotten to a blueberry, kale, spinich, apple, banana and muscle milk smoothy with hemp milk and superfood powder and a healthy dinner (el polo loco chicken, yam, steamed vegitable and a salad but other than that it is just whatever I can get down running around the hospital and a lot of sugar water and my 2.5hour paddles.

One of my coworkers wife always sends some nice flank steak rice and vegitables..really clean organic stuff...that looks so good while we grab whatever we can which is usually some costco pizza or some cafeteria junk...gotta man up and do it!

Thanks for the post MC

**Steve B.** · 07-12-2009, 10:21 PM

Shawn,
You are gutsy and honest and truly admire that.
It's not everyone that could be that honest with themselves and post it publicly.
My hats off to you brother!

**drpsnell** · 07-12-2009, 10:51 PM

For those interested in recovery in endurance events consider chocolate milk rather than Endurox. The abstracted study below (small sample) showed about 50% greater time to exhaustion and power output in cyclists given 2 exhausting workouts in one day.

Int J Sport Nutr Exerc Metab. 2006 Feb;16(1):78-91.Links
Chocolate milk as a post-exercise recovery aid.

Karp JR, Johnston JD, Tecklenburg S, Mickleborough TD, Fly AD, Stager JM.
Dept of Kinesiology and Applied Health Science, Human Performance Laboratory, Indiana University, Bloomington 47405, USA.
Nine male, endurance-trained cyclists performed an interval workout followed by 4 h of recovery, and a subsequent endurance trial to exhaustion at 70% VO2max, on three separate days. Immediately following the first exercise bout and 2 h of recovery, subjects drank isovolumic amounts of chocolate milk, fluid replacement drink (FR), or carbohydrate replacement drink (CR), in a single-blind, randomized design. Carbohydrate content was equivalent for chocolate milk and CR. Time to exhaustion (TTE), average heart rate (HR), rating of perceived exertion (RPE), and total work (WT) for the endurance exercise were compared between trials. TTE and WT were significantly greater for chocolate milk and FR trials compared to CR trial. The results of this study suggest that chocolate milk is an effective recovery aid between two exhausting exercise bouts.

mc · 07-12-2009, 11:23 PM

Originally Posted by drpsnell

For those interested in recovery in endurance events consider chocolate milk rather than Endurox. The abstracted study below (small sample) showed about 50% greater time to exhaustion and power output in cyclists given 2 exhausting workouts in one day.

Int J Sport Nutr Exerc Metab. 2006 Feb;16(1):78-91.Links
Chocolate milk as a post-exercise recovery aid.

Karp JR, Johnston JD, Tecklenburg S, Mickleborough TD, Fly AD, Stager JM.
Dept of Kinesiology and Applied Health Science, Human Performance Laboratory, Indiana University, Bloomington 47405, USA.
Nine male, endurance-trained cyclists performed an interval workout followed by 4 h of recovery, and a subsequent endurance trial to exhaustion at 70% VO2max, on three separate days. Immediately following the first exercise bout and 2 h of recovery, subjects drank isovolumic amounts of chocolate milk, fluid replacement drink (FR), or carbohydrate replacement drink (CR), in a single-blind, randomized design. Carbohydrate content was equivalent for chocolate milk and CR. Time to exhaustion (TTE), average heart rate (HR), rating of perceived exertion (RPE), and total work (WT) for the endurance exercise were compared between trials. TTE and WT were significantly greater for chocolate milk and FR trials compared to CR trial. The results of this study suggest that chocolate milk is an effective recovery aid between two exhausting exercise bouts.

This study has been discussed numerous times on the site. Just do a search for chocolate milk.

mc

**Spikeman1444** · 03-13-2012, 05:47 AM

I use Warrior Whey from Defense Nutrition best Organic Whey in my opinion http://www.defensenutrition.com/orga...?category_id=0

**RJ79** · 03-13-2012, 07:03 AM

I use whey but someone should do a study on solid meals post workout. When I've consistently eaten 1/2 lb of beef post workout there has been a noticeable difference.