IS there a better post-match or post-training recovery product?

What is it?

MRM is an ideal supplement to aid recovery after exercise. The combination of carbohydrate and protein in the correct ratio, as well as the extra amounts of key amino acids glutamine and leucine help to promote storage of carbohydrate and enhance muscle protein synthesis. Just what the doctor ordered!!!

The ideal 3 to 1 ratio of high glycaemic carbohydrate and fast absorbing proteins from purified whey has been scientifically proven to reduce recovery time after extreme effort and to prevent muscle breakdown. During intensive exercise glutamine becomes a provisionally essential amino acid for all body processes including immune protection and gut integrity. Leucine is the most effective BCAA for promoting anabolic metabolism.

MRM is likely to be helpful to any athlete who has just finished a hard training session or competition, in particular if the event or training has depleted muscle glycogen stores. So any prolonged aerobic or intermittent events (such as football, rugby, gaelic games, hockey, netball, volleyball, basketball, swimming, and running) or training for these events would benefit.

The ideal time is to take MRM within 30-60 minutes after training or competing, since this is the time frame when the muscle is most susceptible to store and recover. If the event has been particularly tough or if the next event is within 24-72 hours later, a repeat dose of MRM should be taken after 90-120 minutes and even twice on subsequent days for maximum effectiveness.

The first hour following any form of exercise is the most crucial period to recover glycogen stores and to promote protein synthesis in muscle. Classical studies on muscle glycogen synthesis have highlighted the need for early ingestion of carbohydrate to help drive storage. The amount of carbohydrate needed after intense exercise was reported to be around 1.2g per kg body mass in the first hour. For an 80kg person this amounts to 96g of carbohydrate, and the choice of liquid or solid sources is not important. Most isotonic sports drinks usually lack sufficient carbohydrate unless a large volume is ingested. Drinks containing amounts of carbohydrate close to 100g have, until recently, been unlikely or too sweet and syrupy.

The role of glutamine in promoting glycogen storage after exercise has been explored and found to result in a significant increase after oral supplementation. Subsequently investigations have been made on combinations of carbohydrate and protein to examine their effects on glycogen synthesis. The consensus view is that a ratio of 3:1 carbohydrate: protein is ideal. The form of protein does not appear to be of great significance, although the faster absorbed whey protein is best when rapid recovery is needed. The use of additional protein with carbohydrate is to help stimulate insulin levels and so promote uptake of glucose for incorporation into glycogen.

Of course, stimulation of insulin in recovery is not only beneficial for muscle glycogen synthesis but also protein synthesis. Carbohydrate alone helps stimulate protein synthesis after training due to enhancing insulin levels. The effect, therefore, of protein (and in particular leucine) ingestion in a recovery supplement drives protein synthesis further.