Protein? Well whey!

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Riding is exhilarating, so much so that sometimes we lose track of time and the thrill of speed makes us forget to refuel and rest. But when fatigue sets in, our muscles feel heavy, and even our head refuses to cooperate, it's clear that we've pushed ourselves a little too far or mismanaged our energy. 

The recipe for recovery after exercise lasting more than 60 minutes remains unanimous: a combination of protein and carbohydrates in a ratio of 1 to 3. A quick reminder: these two macronutrients work together to help us replenish our glycogen stores and aid muscle repair. What's more, in the immediate aftermath of exercise, the combined effect of protein and carbohydrates allows the latter to be better absorbed into cells and helps us recover more effectively.

   

The perfect recipe

Theory is all well and good, but in practice, it can be difficult to optimize your post-workout snack due to lack of time, logistics, or equipment to transport food. Even if, for some, a stop at the local coffee shop seems appealing, smart recovery requires more than just pastries. 

As we explained in a previous article, we are beginning to understand that carbohydrates are essential for maintaining pace and replenishing energy. Added to this are proteins, macronutrients that are popular but sometimes difficult to consume quickly after intense, sustained training. Not only do you need to consume protein to optimize your performance, but you also need to distribute it evenly throughout the day and in subsequent meals.

According to the latest recommendations for optimizing sports nutrition intake, you should consume at least 0.3 g/kg of body weight in protein after exercise (Vitale & Getzin, 2019). For a 70 kg (154 lb) individual, this represents an intake of up to approximately 20 g of protein, ideally within 2 hours of exercise. This intake can help promote up to 40% carbohydrate intake and therefore glycogen storage. The benefit? Consuming slightly fewer carbohydrates for the same recovery effect. 

For any high-intensity training or competition, it is also recommended to consume the same amount just before exercise. For endurance athletes, it is recommended to consume a small amount of protein during exercise to avoid excessive muscle damage and reduce muscle soreness. After exercise, the goal is to optimize muscle fiber synthesis by consuming protein within two hours. A good dose of protein can meet the body's needs for essential amino acids, which trigger the physiological cascade associated with normal muscle protein synthesis.

For those who believe that "more" is the new "better," keep in mind that the body tends to remain in balance. Thus, at doses of more than 2 g/kg of body weight, muscle synthesis is no more effective. It is optimized when protein intake is evenly distributed throughout the day, i.e., at other meals. 

Whey: yes or no?

In the hustle and bustle of everyday life, it can sometimes be difficult to find good sources of protein that are quick to eat. And since we often feel a little nauseous after a workout, we sometimes prefer not to eat anything for a few hours, then choose lower-quality foods that are readily available but don't allow for proper recovery.

The best sources of protein for effective recovery appear to be those containing a good amount of leucine, such as dairy products or BCAA supplements (Thomas, Erdman, & Burke, 2016). However, taking BCAAs alone without protein is not more effective for muscle fiber synthesis.

With this deluge of information, it's not easy to make the best choice when standing in front of our pantry or in the grocery store aisle. As a result, many people are turning to practical solutions that appear to have been scientifically proven. 

The famous whey, or whey protein, is an increasingly popular option for people in a hurry who are looking for effectiveness. It is extracted from the milk formation process: when a coagulant is added, casein (curdled milk) and whey (water-soluble proteins) separate. It is the latter that is extracted in small powder form and then sold as a supplement.

However, if your protein intake is adequate and your training is recreational and low-intensity, there is no benefit to taking a whey supplement. What's more, it's sometimes easy to exceed the recommended doses and end up with excess calories—especially since consuming too much protein has no significant health or performance benefits.

For those who train intensively and have difficulty meeting their daily protein requirements, supplementation may be beneficial. Again, it is important to follow the recommended doses, which are 1 to 2 g/kg of body weight depending on your training level.

Parmi the virtues attributed to whey proteins, it would seem that they are particularly effective in terms of protein synthesis (Reitelseder et al., 2010). For several other aspects mentioned in certain studies, such as increased insulin sensitivity, weight loss, cancer prevention, and improved carbohydrate and lipid metabolism, there is little conclusive evidence. 

What can we take away from this? A whey protein supplement can be effective in reducing nitrogen loss during exercise and ensuring good muscle recovery, especially for those who have difficulty meeting their daily protein requirements, whether due to reduced food intake, poor appetite, or high daily energy expenditure.

However, let's not forget the eternal golden rule: a varied diet can provide you with sufficient intake, whether from dairy products, eggs, meat, fish, legumes, or nuts. 

In summary, whey is acceptable if: 

• You train every day for more than two hours and sometimes twice in the same day.

• You don't have much time after your workouts and want a quick and convenient way to consume protein.

• You generally have little appetite and find it difficult to meet your protein requirements at every meal.

Examples of post-workout snacks

• 150 g Greek yogurt + ½ cup raspberries

• 2 slices of bread + 2 soft-boiled eggs

• 1 cup chocolate soy milk + 100 g nuts and dried fruit

• 2 date energy balls + 100 g Greek yogurt

• 1 cup silken tofu smoothie

• 1 cup of legume salad + 1 piece of fruit

• 1 slice of bread + nut butter + ½ banana + 125 ml of milk

• 1 large latte + 1 homemade walnut muffin

Dairy-free

Other effective protein solutions exist, based on plants and even cricket flour, which will be of particular interest to vegans.

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References

Reitelseder, S., Agergaard, J., Doessing, S., Helmark, I. C., Lund, P., Kristensen, N. B., . . . van Hall, G. (2010). "Whey and casein labeled with L-[1-13C] leucine and muscle protein synthesis: effect of resistance exercise and protein ingestion." American Journal of Physiology-Endocrinology and Metabolism, vol. 300, no. 1, pp. E231-E242. 

Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). "Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance." Journal of the Academy of Nutrition and Dietetics, vol. 116, no. 3, pp. 501-528. 

Vitale, K., & Getzin, A. (2019). "Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations." Nutrients, vol. 11, no. 6, p. 1289.