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A Comparison of High Carbohydrate and High Protein Meals on Muscular Recovery

Brady Hunt

Introduction

Protein is a macronutrient used to repair and build muscle. Without protein intake, new
muscle fibers cannot be synthesized. This is why it is important to consume protein-rich foods
following resistance exercise. According to the lecture notes, (2014) after a strenuous exercise
bout that includes some resistance activity, it is recommended that someone intake 1.5 to 2.5 g
per kg of body weight within the metabolic window to optimize muscle repair and training
adaptations. (Fink & Mikesky) However, carbs should be eaten following muscular fatigue for
two reasons; to optimize protein utilization and to replenish all of the muscle glycogen used
during the fatiguing exercise. This study is being conducted to compare a high carbohydrate meal
to a high protein meal and observe the effects each has on muscular recovery following
resistance exercise to failure. Our hypothesis is that the high protein meals will result in a better
recovery than the carbohydrate meals.
Methods
This is a cross-sectional experiment comparing the effects on recovery of a high
carbohydrate meal with that of a high protein meal following exercise to failure in resistance
movements. Each participant underwent two days of testing. On each day, the subjects completed
two separate trials involving resistance exercise to failure after three warmup sets. There were
two exercises selected; seated leg press and pushups. Each trial went along the following
timeline: 3x10 reps of exercise with three minutes rest between sets, followed by a maximum-rep
burnout, in which the subject did the same movement as many times as possible. After rest,
they then repeated that sequence with the other exercise. Following the first testing session, the
subjects had a meal consisting of either high carbohydrate or high protein foods. The amounts
were determined by the textbook recommendations of 1.5 to 2.5 g protein per kg body weight, as
well as 4 to 5 g carbohydrate per kg body weight. Participants calorie intake varied from 550 to
720. The protein meal consisted of a shake, turkey breast, and cheese, which gave the subjects

between 70 and 80 g of protein and between 20 and 25 g of carbohydrates. The high carb meal
consisted of pasta, a sports drink, and granola bars, which gave the subjects between 12.5 and 20
g protein and between 114 and 150 g carbohydrate.
About three hours after the meal was consumed, the subjects returned for testing and
went through an identical protocol to the first session. Participants were given two days off
between testing, and switched what meal they had on the second day.
Results
The table below documents the results from testing
Mike R

Thomas

Mike C

Jesse

high - carb
meal
LP burnout 1
LP burnout 2
net recovery

45
42
(-3 reps)

PU burnout 1
PU burnout 2
net recovery

53 reps
46 reps
( -7 reps)

46
50
(+4 reps)

46
43
(-3 reps)

35
36
(+1 rep)

51
53
(+2 reps)

24
22
(-2 reps)

28
32
(+2 reps)

high protein
meal
LP burnout 1
LP burnout 2
net recovery
PU burnout 1
PU burnout 2
net recovery

44
49
(+5 reps)

50
46
(-4 reps)

50
52
(+2 reps)

34
42
(+8 reps)

42
38
(-4 reps)

41
58
(+17 reps)

20
20
( +0 reps)

30
32
(+2 reps)

Discussion
Our results suggest that a high protein meal may be more beneficial for short-term muscle
recovery following exercise to failure. While only two subjects saw declines after the high carb
meal, three of the subjects performed significantly better in the second session following the high

protein meal. While there is sufficient evidence to suggest a relationship between protein
consumption and muscle recovery, it is not enough to say definitively that our hypothesis was
correct. Rather, our outcome shows a correlation between a high protein meal and increased or
maintained performance in resistance exercise following a workout to failure. With that being
said, the outlier in this study could potentially be explained by the subjects nutritional and
lifestyle habits between the days of testing. Thomas saw an increase in performance after the
high carbohydrate meal, which was his first day of testing. If he did not take the proper measures
over the weekend to ensure full recovery, it is possible that his muscles had not been fully
prepared for another bout on Monday, and his performance suffered. Two other factors that may
have affected the subjects is nutrition the night before and sleep the night before. The subjects
performed the first test on a fast, so their only source of energy was from the night before. If the
subject had not had a properly nutritious dinner, or had not gotten proper amounts of sleep, it is
possible that they were fatigued during the first session. Following consumption of a meal then
would provide them with energy that was lacking in the first session, leading to an increase in
performance in the second session. Unless the sleeping patterns on testing days matched, which
is unlikely, then there would be a discrepancy in their data. Unfortunately, given the limited
scope of this study, we were unable to control for these external factors which may have
influenced our results. Another factor that may have affected performance was competition. The
subjects were not only aware of their own performance in each session, but also of the other
subjects performance as well. In two of Jesses trials, he had specific numbers that he wanted to
beat. I just have to get 42, that way I improved. The competition factor can almost assuredly
account for his tremendous increase in leg press burnout on the high protein day. As an untrained
subject, he is also the one most likely to have not been fully fatigued by any one session. The

other subjects, being trained athletes, are more familiar with the bodys response to muscular
fatigue and how far they can push themselves. Jesses lack of training and his competitive nature
both could have played a part in skewing his data to one side. If this study is to be repeated, I
would recommend that the subjects be tested separately and remain unaware of how many
repetitions they complete during each trial. This, as well as monitoring other activity between
testing days could help eliminate any sources of error from the data.
Directive Question
1) Creatine supplementation has been linked with an increase in anaerobic performance. A
study by Camic et. al. theorizes that this is mainly due to the increase in bioavailability of
creatine and phosphocreatine which are needed for the conversion of ADP back to ATP in
the beginning moments of exercise. (2014)
When a person engages in activity, there are three metabolic pathways for energy
production. The phosphocreatine system comes first, then anaerobic glycolysis, then the
oxidative system. According to the lecture notes, the phosphocreatine system usually lasts
six to twelve seconds (Fink 2015) while the anaerobic system can last anywhere from
sixty to ninety seconds. After that, the aerobic system takes over energy production for
the remainder of exercise. Creatine supplementation is linked to an increase in duration
for the phosphocreatine system. With higher consumption of creatine, there will be a
higher amount that is converted to phosphocreatine and stored. When the body begins
activity, stored ATP is used and phosphocreatine is used to replenish those stores. With
low p-cr levels, ATP cannot be replenished quickly, causing the anaerobic system to begin
metabolism. According to Dr. Mark Jenkins, high p-cr levels allow the body to quickly
take phosphate from the p-cr and give it to an ADP to form ATP, which is promptly

broken down again for energy. (1998) Creatine does not directly affect the anaerobic
system, but rather it can delay the activation of that system, which would lead to a greater
capacity for anaerobic exercise.

References
Camic, C. L., Housh, T. J., Zuniga, J. M., Traylor, D. A., Bergstrom H. C., Schmidt, R. J., & ...
Housh, D. J. (2014). The Effects of Polyethylene Glycosylated Creatine Supplementation

on Anaerobic Performance Measures and Body Composition. Journal Of Strength &


Conditioning Research (Lippincott Williams & Wilkins),28(3), 825-833.
Fink, H., & Mikesky, A. (2014). Practical applications in sports nutrition. Sudbury, Mass.: Jones
and Bartlett.
Jenkins, M. (1998). Creatine Supplementation in Athletes: Review. Retrieved January 14, 2016,
from http://www.rice.edu/~jenky/sports/creatine.html

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