Skip to main content
SpringerLink
Log in

Effect of protein quality on recovery after intense resistance training

  • Original Article
  • Published:
European Journal of Applied Physiology Aims and scope Submit manuscript

Abstract

Purpose

The present study investigated the effects of high- versus low-quality protein supplementation on the regain of exercise performance during recovery from a period of high-intensity resistance training.

Methods

In a diet-controlled crossover study, 12 resistance-trained participants performed two identical training periods, with each training period including four sessions of high-intensity resistance exercise during 5 days, while receiving either high- or low-quality protein. Prior to and at 3, 24 and 48 h after the training periods, performance was evaluated in knee extensor and flexor isometric maximal voluntary contraction (MVC), counter-movement jumping height (CMJ), and peak and mean anaerobic power. In addition, prior to and at 48 h after the training periods, performance in time-to-exhaustion at 70 % of VO2max (TTE) was evaluated.

Results

After the intense training periods, decrements in the order of 4–24 % were observed for MVCext, CMJ, mean anaerobic power, and TTE. In particular for TTE, this decrement in exercise performance did not attain full recovery at 48 h post-exercise. The regain of exercise performance was not dictated by type of protein supplement.

Conclusion

The regain of muscle strength as well as anaerobic or aerobic performances were not markedly influenced by the type of protein supplement.

This is a preview of subscription content, log in via an institution to check access.

Access this article

Log in via an institution

Price excludes VAT (USA)
Tax calculation will be finalised during checkout.

Instant access to the full article PDF.

Institutional subscriptions

Fig. 1
Fig. 2
Fig. 3
Fig. 4
Fig. 5
Fig. 6
Fig. 7

Similar content being viewed by others

Abbreviations

BM:

Body mass

BCAA:

Branched chain amino acid

CP:

Collagen protein

CMJ:

Counter-movement jumping height

EAA:

Essential amino acid

FI:

Fatigue index

MVC:

Isometric maximal voluntary contraction

mTORC1:

Mammalian target of rapamycin complex 1

NSAIDs:

Non-steroidal anti-inflammatory drugs

RM:

Repetition maximum

RPM:

Repetitions per minute

VO2max :

Peak oxygen uptake

TTE:

Time-to-exhaustion

VAS:

Visual analog scale

WP:

Whey protein

References

  • Anthony JC, Anthony TG, Kimball SR, Vary TC, Jefferson LS (2000) Orally administered leucine stimulates protein synthesis in skeletal muscle of postabsorptive rats in association with increased eIF4F formation. J Nutr 130(2):139–145

    CAS  PubMed  Google Scholar 

  • Asp S, Kristiansen S, Richter EA (1995) Eccentric muscle damage transiently decreases rat skeletal muscle GLUT-4 protein. J Appl Physiol (1985) 79(4):1338–1345

    CAS  Google Scholar 

  • Asp S, Daugaard JR, Kristiansen S, Kiens B, Richter EA (1996) Eccentric exercise decreases maximal insulin action in humans: muscle and systemic effects. J Physiol 494(Pt 3):891–898

    Article  CAS  PubMed  PubMed Central  Google Scholar 

  • Atherton PJ, Smith K (2012) Muscle protein synthesis in response to nutrition and exercise. J Physiol 590(Pt 5):1049–1057. doi:10.1113/jphysiol.2011.225003

    Article  CAS  PubMed  PubMed Central  Google Scholar 

  • Beck KL, Thomson JS, Swift RJ, von Hurst PR (2015) Role of nutrition in performance enhancement and postexercise recovery. Open Access J Sports Med 6:259–267. doi:10.2147/OAJSM.S33605

    Article  PubMed  PubMed Central  Google Scholar 

  • Bijur PE, Silver W, Gallagher EJ (2001) Reliability of the visual analog scale for measurement of acute pain. Acad Emerg Med 8(12):1153–1157

    Article  CAS  PubMed  Google Scholar 

  • Biolo G, Tipton KD, Klein S, Wolfe RR (1997) An abundant supply of amino acids enhances the metabolic effect of exercise on muscle protein. Am J Physiol 273(1 Pt 1):E122–E129

    CAS  PubMed  Google Scholar 

  • Brzycki M (1993) Strength testing—predicting a one-rep max from a reps-to-fatigue. J Phys Educ Recreat Dance 64(1):88–90

    Article  Google Scholar 

  • Buckley JD, Thomson RL, Coates AM, Howe PR, DeNichilo MO, Rowney MK (2010) Supplementation with a whey protein hydrolysate enhances recovery of muscle force-generating capacity following eccentric exercise. J Sci Med Sport 13(1):178–181

    Article  PubMed  Google Scholar 

  • Churchward-Venne TA, Burd NA, Mitchell CJ, West DW, Philp A, Marcotte GR, Baker SK, Baar K, Phillips SM (2012) Supplementation of a suboptimal protein dose with leucine or essential amino acids: effects on myofibrillar protein synthesis at rest and following resistance exercise in men. J Physiol. doi:10.1113/jphysiol.2012.228833

    Google Scholar 

  • Churchward-Venne TA, Breen L, Di Donato DM, Hector AJ, Mitchell CJ, Moore DR, Stellingwerff T, Breuille D, Offord EA, Baker SK, Phillips SM (2014) Leucine supplementation of a low-protein mixed macronutrient beverage enhances myofibrillar protein synthesis in young men: a double-blind, randomized trial. Am J Clin Nutr 99(2):276–286. doi:10.3945/ajcn.113.068775

    Article  CAS  PubMed  Google Scholar 

  • Farup J, Rahbek SK, Knudsen IS, de Paoli F, Mackey AL, Vissing K (2014) Whey protein supplementation accelerates satellite cell proliferation during recovery from eccentric exercise. Amino Acids 46(11):2503–2516. doi:10.1007/s00726-014-1810-3

    Article  CAS  PubMed  Google Scholar 

  • Farup J, Rahbek SK, Bjerre J, de Paoli F, Vissing K (2015) Associated decrements in rate of force development and neural drive after maximal eccentric exercise. Scand J Med Sci Sports. doi:10.1111/sms.12481 (Accepted)

    Google Scholar 

  • Green MS, Doyle JA, Ingalls CP, Benardot D, Rupp JC, Corona BT (2010) Adaptation of insulin-resistance indicators to a repeated bout of eccentric exercise in human skeletal muscle. Int J Sport Nutr Exerc Metab 20(3):181–190

    Article  CAS  PubMed  Google Scholar 

  • Hansen M, Bangsbo J, Jensen J, Bibby BM, Madsen K (2015) Effect of whey protein hydrolysate on performance and recovery of top-class orienteering runners. Int J Sport Nutr Exerc Metab 25(2):97–109. doi:10.1123/ijsnem.2014-0083

    Article  PubMed  Google Scholar 

  • Hartman JW, Tang JE, Wilkinson SB, Tarnopolsky MA, Lawrence RL, Fullerton AV, Phillips SM (2007) Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters. Am J Clin Nutr 86(2):373–381

    CAS  PubMed  Google Scholar 

  • Hoffman JR, Ratamess NA, Tranchina CP, Rashti SL, Kang J, Faigenbaum AD (2010) Effect of a proprietary protein supplement on recovery indices following resistance exercise in strength/power athletes. Amino Acids 38(3):771–778. doi:10.1007/s00726-009-0283-2

    Article  CAS  PubMed  Google Scholar 

  • Hulmi JJ, Lockwood CM, Stout JR (2010) Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: a case for whey protein. Nutr Metab (Lond) 7:51. doi:10.1186/1743-7075-7-51

    Article  Google Scholar 

  • Hyldahl RD, Hubal MJ (2014) Lengthening our perspective: morphological, cellular, and molecular responses to eccentric exercise. Muscle Nerve 49(2):155–170. doi:10.1002/mus.24077

    Article  PubMed  Google Scholar 

  • Jackman SR, Witard OC, Jeukendrup AE, Tipton KD (2010) Branched-chain amino acid ingestion can ameliorate soreness from eccentric exercise. Med Sci Sports Exerc 42(5):962–970

    Article  CAS  PubMed  Google Scholar 

  • Kirby TJ, Triplett NT, Haines TL, Skinner JW, Fairbrother KR, McBride JM (2012) Effect of leucine supplementation on indices of muscle damage following drop jumps and resistance exercise. Amino Acids 42(5):1987–1996. doi:10.1007/s00726-011-0928-9

    Article  CAS  PubMed  Google Scholar 

  • Kraemer WJ, Hooper DR, Szivak TK, Kupchak BR, Dunn-Lewis C, Comstock BA, Flanagan SD, Looney DP, Sterczala AJ, DuPont WH, Pryor JL, Luk HY, Maladoungdock J, McDermott D, Volek JS, Maresh CM (2015) The addition of beta-hydroxy-beta-methylbutyrate and isomaltulose to whey protein improves recovery from highly demanding resistance exercise. J Am Coll Nutr 34(2):91–99. doi:10.1080/07315724.2014.938790

    Article  CAS  PubMed  Google Scholar 

  • Laurent CM Jr, Meyers MC, Robinson CA, Green JM (2007) Cross-validation of the 20- versus 30-s Wingate anaerobic test. Eur J Appl Physiol 100(6):645–651. doi:10.1007/s00421-007-0454-3

    Article  PubMed  Google Scholar 

  • Michailidis Y, Karagounis LG, Terzis G, Jamurtas AZ, Spengos K, Tsoukas D, Chatzinikolaou A, Mandalidis D, Stefanetti RJ, Papassotiriou I, Athanasopoulos S, Hawley JA, Russell AP, Fatouros IG (2013) Thiol-based antioxidant supplementation alters human skeletal muscle signaling and attenuates its inflammatory response and recovery after intense eccentric exercise. Am J Clin Nutr 98(1):233–245. doi:10.3945/ajcn.112.049163

    Article  CAS  PubMed  Google Scholar 

  • Moberg M, Apro W, Ohlsson I, Ponten M, Villanueva A, Ekblom B, Blomstrand E (2014) Absence of leucine in an essential amino acid supplement reduces activation of mTORC1 signalling following resistance exercise in young females. Appl Physiol Nutr Metab 39(2):183–194. doi:10.1139/apnm-2013-0244

    Article  CAS  PubMed  Google Scholar 

  • Nelson AR, Phillips SM, Stellingwerff T, Rezzi S, Bruce SJ, Breton I, Thorimbert A, Guy PA, Clarke J, Broadbent S, Rowlands DS (2012) A protein-leucine supplement increases branched-chain amino acid and nitrogen turnover but not performance. Med Sci Sports Exerc 44(1):57–68. doi:10.1249/MSS.0b013e3182290371

    Article  CAS  PubMed  Google Scholar 

  • Norden (2012) Nordic nutrition recommendations 2012: integrating nutrition and physical activity. Nordic Council of Ministers, Copenhagen K

    Google Scholar 

  • Pasiakos SM, Lieberman HR, McLellan TM (2014) Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review. Sports Med. doi:10.1007/s40279-013-0137-7 (Epub ahead of print)

    Google Scholar 

  • Phillips SM (2012) Dietary protein requirements and adaptive advantages in athletes. Br J Nutr 108(Suppl 2):S158–S167. doi:10.1017/s0007114512002516

    Article  CAS  PubMed  Google Scholar 

  • Proske U, Allen TJ (2005) Damage to skeletal muscle from eccentric exercise. Exerc Sport Sci Rev 33(2):98–104

    Article  PubMed  Google Scholar 

  • Ratamess NA, Kraemer WJ, Volek JS, Rubin MR, Gomez AL, French DN, Sharman MJ, McGuigan MM, Scheett T, Hakkinen K, Newton RU, Dioguardi F (2003) The effects of amino acid supplementation on muscular performance during resistance training overreaching. J Strength Cond Res 17(2):250–258

    PubMed  Google Scholar 

  • Sharp CP, Pearson DR (2010) Amino acid supplements and recovery from high-intensity resistance training. J Strength Cond Res 24(4):1125–1130. doi:10.1519/JSC.0b013e3181c7c655

    Article  PubMed  Google Scholar 

  • Skillen RA, Testa M, Applegate EA, Heiden EA, Fascetti AJ, Casazza GA (2008) Effects of an amino acid carbohydrate drink on exercise performance after consecutive-day exercise bouts. Int J Sport Nutr Exerc Metab 18(5):473–492

    Article  CAS  PubMed  Google Scholar 

  • ten Haaf T, Weijs PJ (2014) Resting energy expenditure prediction in recreational athletes of 18–35 years: confirmation of Cunningham equation and an improved weight-based alternative. PLoS One 9(9):e108460. doi:10.1371/journal.pone.0108460

    Article  PubMed  PubMed Central  Google Scholar 

  • Thomson JS, Ali A, Rowlands DS (2011) Leucine-protein supplemented recovery feeding enhances subsequent cycling performance in well-trained men. Appl Physiol Nutr Metab 36(2):242–253. doi:10.1139/h10-104

    Article  CAS  PubMed  Google Scholar 

  • Tipton KD (2015) Nutritional support for exercise-induced injuries. Sports Med 45(Suppl 1):93–104. doi:10.1007/s40279-015-0398-4

    Article  PubMed Central  Google Scholar 

  • Tipton KD, Ferrando AA, Phillips SM, Doyle D Jr, Wolfe RR (1999) Postexercise net protein synthesis in human muscle from orally administered amino acids. Am J Physiol 276(4 Pt 1):E628–E634

    CAS  PubMed  Google Scholar 

  • Volek JS, Volk BM, Gomez AL, Kunces LJ, Kupchak BR, Freidenreich DJ, Aristizabal JC, Saenz C, Dunn-Lewis C, Ballard KD, Quann EE, Kawiecki DL, Flanagan SD, Comstock BA, Fragala MS, Earp JE, Fernandez ML, Bruno RS, Ptolemy AS, Kellogg MD, Maresh CM, Kraemer WJ (2013) Whey protein supplementation during resistance training augments lean body mass. J Am Coll Nutr 32(2):122–135. doi:10.1080/07315724.2013.793580

    Article  CAS  PubMed  Google Scholar 

  • Wilkinson SB, Tarnopolsky MA, Macdonald MJ, Macdonald JR, Armstrong D, Phillips SM (2007) Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soy-protein beverage. Am J Clin Nutr 85(4):1031–1040

    CAS  PubMed  Google Scholar 

  • Witard OC, Jackman SR, Kies AK, Jeukendrup AE, Tipton KD (2011) Effect of increased dietary protein on tolerance to intensified training. Med Sci Sports Exerc 43(4):598–607. doi:10.1249/MSS.0b013e3181f684c9

    Article  CAS  PubMed  Google Scholar 

  • Witard OC, Turner JE, Jackman SR, Kies AK, Jeukendrup AE, Bosch JA, Tipton KD (2014) High dietary protein restores overreaching induced impairments in leukocyte trafficking and reduces the incidence of upper respiratory tract infection in elite cyclists. Brain Behav Immun 39:211–219. doi:10.1016/j.bbi.2013.10.002

    Article  CAS  PubMed  Google Scholar 

  • Wolfe RR (2006) Skeletal muscle protein metabolism and resistance exercise. J Nutr 136(2):525S–528S

    CAS  PubMed  Google Scholar 

Download references

Acknowledgments

We thank the participants for their effort in the trial. Furthermore, we wish to thank Arla Foods Ingredients Group P/S for financial support.

Author information

Authors and Affiliations

  1. Section for Sports Science, Department of Public Health, Aarhus University, Aarhus, Denmark

    E. Rindom, M. H. Nielsen, K. Kececi, M. E. Jensen, K. Vissing & J. Farup

  2. Research Laboratory for Biochemical Pathology, Department of Clinical Medicine, Aarhus University, Nørrebrogade 44, bldg. 3, 8000, Aarhus C, Denmark

    J. Farup

Authors
  1. E. Rindom
    View author publications

    You can also search for this author in PubMed Google Scholar

  2. M. H. Nielsen
    View author publications

    You can also search for this author in PubMed Google Scholar

  3. K. Kececi
    View author publications

    You can also search for this author in PubMed Google Scholar

  4. M. E. Jensen
    View author publications

    You can also search for this author in PubMed Google Scholar

  5. K. Vissing
    View author publications

    You can also search for this author in PubMed Google Scholar

  6. J. Farup
    View author publications

    You can also search for this author in PubMed Google Scholar

Corresponding author

Correspondence to J. Farup.

Ethics declarations

Conflict of interest

None declared by the authors.

Additional information

Communicated by William J. Kraemer.

Rights and permissions

Reprints and permissions

About this article

Check for updates. Verify currency and authenticity via CrossMark

Cite this article

Rindom, E., Nielsen, M.H., Kececi, K. et al. Effect of protein quality on recovery after intense resistance training. Eur J Appl Physiol 116, 2225–2236 (2016). https://doi.org/10.1007/s00421-016-3477-9

Download citation

  • Received:

  • Accepted:

  • Published:

  • Issue Date:

  • DOI: https://doi.org/10.1007/s00421-016-3477-9

Keywords

Search

Navigation