Coingestion of Carbohydrate and Protein on Muscle Glycogen Synthesis after Exercise

Background: Restoration of muscle glycogen after exercise is a key component of recovery, particularly for athletes performing repeated training sessions or competitions within a short period. Nutritional strategies that accelerate glycogen resynthesis can help improve recovery and maintain subsequent performance. While carbohydrate intake is the primary driver of glycogen restoration, the co ingestion of carbohydrate and protein has been suggested to enhance this process through greater insulin secretion and improved nutrient availability. Methods: This review examines experimental studies investigating the effects of carbohydrate and protein co ingestion on post exercise muscle glycogen synthesis. Relevant research involving trained and recreational individuals performing endurance or high intensity exercise was considered. Outcomes of interest included rates of muscle glycogen resynthesis, insulin response, glucose uptake, and subsequent exercise performance. Results: Evidence indicates that the co ingestion of carbohydrate and protein can enhance muscle glycogen synthesis compared with carbohydrate alone, particularly when carbohydrate intake is insufficient. The addition of protein increases insulin response, which may facilitate glucose transport into muscle cells and promote glycogen storage. However, when carbohydrate is consumed in adequate amounts, the additional effect of protein on glycogen resynthesis appears limited. Beyond glycogen restoration, carbohydrate protein ingestion may also support muscle repair and improve overall recovery following exercise. Conclusion: Co ingestion of carbohydrate and protein represents an effective nutritional strategy for post exercise recovery, especially when carbohydrate intake is limited or recovery time between exercise sessions is short. This approach may contribute to faster glycogen restoration and improved readiness for subsequent physical activity.

کلیدواژه ها:

Carbohydrate ، Protein ، Co‑ingestion ، Muscle Glycogen ، Glycogen Resynthesis ، Post‑Exercise Recovery ، Insulin Response ، Sports Nutrition