If you just finished a race, and you’re going out for pizza do you still need a post-exercise drink right there at the finish line?  Does it matter that you wait till later for the pizza?  Or should you have a post-exercise drink now?  Don’t answer that question yet.  Here’s some information for you to help make that decision.

Glycogen and protein synthesis are essential for skeletal muscle recovery after exercise. Glycogen is broken down and used as energy for muscle contraction.  Muscle proteins are damaged and amino acids are diverted away from protein synthesis during exercise.  There is an increased need for post-exercise protein repair and synthesis.

It has been established that the timing of carbohydrate intake after exercise significantly influences post-exercise carbohydrate homeostasis and recovery.  If carbohydrate supplements are provided several minutes after exercise, the muscle glycogen storage is more rapidly replenished than when the same supplement is provided 2 hours after exercise. 

Recent studies have also shown that nutritional mixtures containing protein hydrolysates, with added leucine and high glycemic carbohydrates, will improve protein deposition in muscle.  Leucine acts as a nutrient signal to stimulate muscle protein anabolism by decreasing the rate of protein degradation. And affects phosphorylation of key proteins involved in the regulation of protein synthesis.  After exercise, recovery of muscle protein synthesis requires branched-chain amino acids to increase tissue concentrations of leucine.  Thus the inclusion of branched-chain amino acids is an important component of a post exercise drink.  (Branched chain amino acids provide a pool of amino acids that are critical to prevent breakdown of muscle.)  Most benefit is achieved right after exercise.  The stimulatory effect of amino acids on muscle protein synthesis is greater right after exercise than at rest. Thus the timing of ingestion of nutrients is thus an important consideration. 

One study showed that similar to carbohydrate homeostasis, early post exercise ingestion of a nutrient supplement with protein enhances accretion of whole body and leg protein, suggesting a common mechanism of exercise-induced insulin action.   What this means is that shortly after exercise the body is most ready to incorporate proteins and in particular protein hydrolysates into new protein.  This study indicated that the timing of post exercise nutrient supplementation has a significant impact on whole body and leg protein synthesis, as well as net protein deposition.  This is enhanced when nutrients are consumed immediately after exercise as opposed to 3 h later.  This has to do with insulin response to exercise and the benefit of insulinotropic nutrients.

Studies have shown that ingestion of glucose and protein are synergistic and produce a fast increase in plasma insulin.  The protein hydrolysates are actually two to four times as effective as intact milk protein and glucose solutions.  Protein hydrolysates are absorbed faster from the small intestine than intact milk.  Whey protein hydrolysate elicits the greatest availability of amino acids during the 3 hour postprandial period.  This rapid increase in amino acids is evoked during the first 40 minutes of the digestive period and is 37% greater with hydrolysate solutions versus intact milk.  Note also that a protein hydrolysate containing dipeptides and tripeptides is more easily absorbed with less gastrointestinal upset due to a decrease in the drink’s osmolarity.  Of interest the use of a post-exercise protein carbohydrate supplement reduces bacterial and viral infections and has been shown in one study to diminish joint and muscle problems as well as diminishing episodes of heat exhaustion.  Thus the use of a post exercise drink will help to keep you healthy for your next race. 

In conclusion, it is important to consume a fluid replacement drink as a first priority post-exercise that replenishes lost water and electrolytes.  It is also important to consume carbohydrates immediately and certainly within 15 minutes after exercise to start restoring glycogen.  High glycemic choices aid the insulin effect of improving the replenishment of glycogen supplies.  Protein should be consumed certainly within 2 hours of exercise for optimum glycogen restoration and muscle recovery. 

Other important components of a post exercise drink include glutamine, vitamins and other anti-oxidants.  Glutamine is important in maintaining good immune function and accounts for more than 60% of the total intramuscular free amino acid pool.  During periods of stress the body cannot produce enough glutamine to keep up with demand.  Thus it is an important component of a post exercise drink even though your body can produce glutamine and it is otherwise not considered an essential amino acid.

Vitamin B and calcium may help regulate the endocrine hormones for proper cortisol control and should be included in the post exercise drink as well.  Vitamin C also helps to decrease cortisol and its negative effect on muscles and collagen.  Antioxidants such as Vitamin C help to decrease the oxidative stress in athletes which is noted to be much higher than in the average individual. 

So what is the answer to the question of pizza later or post-exercise drink now?  With the amount of carbohydrates that an average endurance athlete burns up, the pizza is not a bad idea.  The post-exercise meal should be consumed within 2 hours of exercise for best glycogen restoration and should contain at least 100 to 200 g of carbohydrates along with a lean protein such as mozzarella cheese.  The tomato sauce probably has a reasonable amount of vitamin A, C and E and pizza is a good choice for a meal after a race.  However a post exercise drink while you’re waiting in line for something good to eat is an even better idea.  Have a sports bottle with your replacement drink on your bike when you get back to transition or consider asking your friends to bring you your favorite concoction to the finish line.  When you get ready for the next day of training or racing, you’ll be glad you did.  But enjoy the pizza, not a bad choice for a post race meal.

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http://web.mit.edu/athletics/sportsmedicine/wcrvitamins.html