Hello,

I would like to ask whether anabolic processes after exercise are initiated only by proteins. Does a protein powder or amino acid drink have the same effect as fruit?

Thank you.

Anabolic processes in muscle tissue result from a combination of several factors, not just the intake of carbohydrates or proteins. If we consider the intake of these two nutrients, a dilemma arises as to the volume in which to combine these two macronutrients, the timing post-exercise, the quality, and so on. Essentially, consuming pure carbohydrates after exercise initiates the processes leading to glycogen replenishment in the muscles, and it is also an energy-saving method (in terms of digestive demands) compared to a situation where proteins are consumed first after training. Proteins are difficult to digest, thus energetically draining. On the other hand, they trigger anabolic processes in muscle tissue by supporting the production of growth hormone, which is actually inhibited by the intake of carbohydrates alone post-exercise. Therefore, approaches are sought that would effectively "kill two birds with one stone." It is a fact that elite strength athletes, due to extreme exertion, have such an accelerated muscle metabolism that, compared to their recreational counterparts, they have no problem consuming a protein concentrate immediately post-exercise; their digestive tract "handles it" (i.e., they use glycogenic amino acids from proteins for glycogen replenishment). This is best managed by individuals who also take various anabolic-supporting substances (doping), where their metabolism level is practically incomparable to that of an ordinary person.

If you belong to the "ordinary mortals" who are not aiming to break world records, I would recommend the generally preferred (and simultaneously quite natural) approach, where you first consume simple and quickly digestible carbohydrates (e.g., from fruit) after exercise, and then, after tens of minutes (20-40), have a main meal with a sufficient amount of easily digestible proteins. A form of compromise is the so-called gainers, which combine everything. However, their disadvantage lies in the presence of additives and a lot of synthetically produced nutrients (e.g., vitamins, antioxidants).

Themes:  Proteins   Fruit   Anabolic processes