36 Chapter 2: Basic Nutrition recommended before bed due its slower rate of absorption (Dunford & Doyle, 2015; Rosenbloom & Coleman, 2012). Research suggests consuming 20-30 grams of protein 5-6 times per day is the best way to promote muscle anabolism (building up of muscle tissue) and prevent muscle catabolism (Prevost, 2015). Pea protein may be a good source of protein for those individuals looking for non-meat or dairy alternatives to whey and casein. However, plant proteins have a lower absorption rates than animal proteins and therefore slightly more than the normal 20-30 grams per serving may be required. Chocolate Milk. Flavored milk (e.g., chocolate milk) is one of the most cost-effective post-workout beverages on the market. Additionally, research has shown time and again that flavored milk is an effective and nutritionally sound dietary supplement. In fact, numerous studies have reported flavored milk, due to its high carbohydrate (i.e., 3 grams per ounce) and moderate protein (i.e., 1 gram per ounce) intake, to be an ideal post-workout recovery beverage and superior to most other high-carbohydrate recovery beverages with the same number of calories (Dunford & Doyle, 2015; Rosenbloom & Coleman, 2012). Consumption of flavored milk post-workout has also shown to aid in rehydration as well as provide a variety of essential nutrients needed for recovery after strenuous physical activity. In terms of quantity, if the goal is to consume at least 20-30 grams of protein post-workout, one would need to drink at least three 8-ounce glasses of flavored milk. Creatine. Similar to flavored milk, creatine is one of the most researched supplements on the market. Creatine is produced in the liver, kidneys and pancreas and stored in the muscle. Adequate consumption increases creatine levels in the muscle thereby allowing adenosine triphosphate (ATP) to regenerate more rapidly. Creatine can be taken as a supplement or acquired naturally in the diet by consuming adequate amounts of meat and fish. The average individual needs about 2 grams of creatine per day in order to maintain normal creatine levels (Peterson & Rittenhouse, 2019). Creatine supplementation has been shown to: • Increase muscle size (hypertrophy) • Increase muscle endurance • Increase intra-set recovery • Increase maximal force / strength Caffeine. Caffeine is a potent stimulant that affects the body’s central nervous system and metabolism. Caffeine has been shown to increase neural activity and alertness as well as decrease perceived level of effort, which makes its use well suited for endurance athletes. The rate at which caffeine enters the bloodstream is dependent upon the product being consumed. For example, caffeine from caffeinated gum enters the bloodstream in about 10 minutes, whereas caffeine from caffeinated beverages (e.g., coffee, tea, soft drinks) enters the bloodstream in about 45 minutes (Peterson & Rittenhouse, 2019). This is an important consideration when taking a caffeinated product in conjunction with an endurance event. The benefits of caffeine supplementation occur at rather low dosages. In fact, research shows that dosages greater than 5 mg per kilogram do not offer any additional benefit (U.S. Department of Health and Human Services,
RkJQdWJsaXNoZXIy MTM4ODY=