Taking protein supplements speed up the recovery times of runners after training.
Sport scientists in Norway and Denmark followed a group of 18 orienteers at a training camp, fueling half of them with whey protein hydrolysate (0.3g per kilo of bodyweight) before a training session and a protein-carb mix afterwards (0.3g protein and 1g carb per kilo of bodyweight); the other half consumed pure carbohydrate drinks (1g carb per kilo of bodyweight) before and after training.
On the last day of the training camp, the orienteers did a 4km run-test, and only the protein-carb runners improved their performance. During questioning, the protein and carb-powered orienteers also had a more positive sense of their performance capacity before taking the test.
Consuming whey protein hydrolysate before and after each training session improves performance and reduces markers of muscle damage during a tough 1-week training camp. The findings show that protein supplementation in conjunction with each exercise session facilitates the recovery from demanding training.