Cow's milk as a post-exercise recovery drink: implications for performance and health

Post-exercise recovery is a multi-facetted process that will vary depending on the nature of the exercise, the time between exercise sessions and the goals of the exerciser. From a nutritional perspective, the main considerations are: (1) optimisation of muscle protein turnover; (2) glycogen resynthesis; (3) rehydration; (4) management of muscle soreness; (5) appropriate management of energy balance. Milk is approximately isotonic (osmolality of 280–290 mosmol/kg), and the mixture of high quality protein, carbohydrate, water and micronutrients (particularly sodium) make it uniquely suitable as a post-exercise recovery drink in many exercise scenarios. Research has shown that ingestion of milk post-exercise has the potential to beneficially impact both acute recovery and chronic training adaptation. Milk augments post-exercise muscle protein synthesis and rehydration, can contribute to post-exercise glycogen resynthesis, and attenuates post-exercise muscle soreness/function losses. For these aspects of recovery, milk is at least comparable and often out performs most commercially available recovery drinks, but is available at a fraction of the cost, making it a cheap and easy option to facilitate post-exercise recovery. Milk ingestion post-exercise has also been shown to attenuate subsequent energy intake and may lead to more favourable body composition changes with exercise training. This means that those exercising for weight management purposes might be able to beneficially influence post-exercise recovery, whilst maintaining the energy deficit created by exercise

24 h severe energy restriction impairs post-prandial glycaemic control in young, lean males

Intermittent energy restriction (IER) involves short periods of severe energy restriction interspersed with periods of adequate energy intake, and can induce weight loss. Insulin sensitivity is impaired by short-term, complete energy restriction, but the effects of IER are not well known. In randomised order, 14 lean men (age: 25 (SD 4) y; BMI: 24 (SD 2) kg·m-2; body fat: 17 (4) %) consumed 24 h diets providing 100% (10441 (SD 812) kJ; EB) or 25% (2622 (SD 204) kJ; ER) of estimated energy requirements, followed by an oral glucose tolerance test (OGTT; 75g glucose drink) overnight fasted. Plasma/ serum glucose, insulin, non-esterified fatty acids (NEFA), glucagon-like peptide-1 (GLP-1), glucose-dependant insulinotropic peptide (GIP) and fibroblast growth factor-21 (FGF21) were assessed before and after (0 h) each 24 h dietary intervention, and throughout the 2 h OGTT. Homeostatic model assessment of insulin resistance (HOMA2-IR) assessed the fasted response and incremental (iAUC) or total (tAUC) area under the curve were calculated during the OGTT. At 0 h, HOMA2-IR was 23% lower after ER compared to EB (P<0.05). During the OGTT, serum glucose iAUC (P<0.001) serum insulin iAUC (P<0.05) and plasma NEFA tAUC (P<0.01) were greater during ER, but GLP-1 (P=0.161), GIP (P=0.473) and FGF21 (P=0.497) tAUC were similar between trials. These results demonstrate that severe energy restriction acutely impairs postprandial glycaemic control in lean men, despite reducing HOMA2-IR. Chronic intervention studies are required to elucidate the long-term effects of IER on indices of insulin sensitivity, particularly in the absence of weight loss

Self-control exertion and glucose supplementation prior to endurance performance

Objectives: Completion of a task requiring self-control may negatively impact on subsequent self-regulatory efforts. This study explored a) whether this effect occurs during a well-practiced endurance task, b) the potential for glucose supplementation to moderate this effect, and c) whether this effect differed over time. Method: Fourteen trained cyclists completed four simulated 16 km time trials on an electromagnetically braked cycle ergometer. Prior to each time trial, participants completed a congruent Stroop task or an incongruent Stroop task that required self-control. They also received either a glucose-based drink or placebo. Participants’ performance time and heart rate were recorded throughout the time trials. Results: Multilevel growth curve analysis revealed a significant three-way interaction between self-control, glucose, and time (b = -0.91; p = 0.02). When participants did not exert self-control (congruent Stroop) or consume glucose (placebo drink) they were slowest during the early stages of the time trial but quickest over the full distance. No differences were found in heart rate across the four conditions. Conclusions: Findings suggest that pacing may explain why self-control exertion interferes with endurance performance. Moreover, the debate revolving around depletion of self-control must consider that any observed effects may be dependent on the timing of performance inspection

GDF15 Provides an Endocrine Signal of Nutritional Stress in Mice and Humans.

GDF15 is an established biomarker of cellular stress. The fact that it signals via a specific hindbrain receptor, GFRAL, and that mice lacking GDF15 manifest diet-induced obesity suggest that GDF15 may play a physiological role in energy balance. We performed experiments in humans, mice, and cells to determine if and how nutritional perturbations modify GDF15 expression. Circulating GDF15 levels manifest very modest changes in response to moderate caloric surpluses or deficits in mice or humans, differentiating it from classical intestinally derived satiety hormones and leptin. However, GDF15 levels do increase following sustained high-fat feeding or dietary amino acid imbalance in mice. We demonstrate that GDF15 expression is regulated by the integrated stress response and is induced in selected tissues in mice in these settings. Finally, we show that pharmacological GDF15 administration to mice can trigger conditioned taste aversion, suggesting that GDF15 may induce an aversive response to nutritional stress.This work and authors were funded by the NIHR Cambridge Biomedical Research Centre; NIHR Rare Disease Translational Research Collaboration; Medical Research Council [MC_UU_12012/2 and MRC_MC_UU_12012/3]; MRC Metabolic Diseases Unit [MRC_MC_UU_12012/5 and MRC_MC_UU_12012.1]; Wellcome Trust Strategic Award [100574/Z/12/Z and 100140]; Wellcome Trust [107064 , 095515/Z/11/Z , 098497/Z/12/Z, 106262/Z/14/Z and 106263/Z/14/Z]; British Heart Foundation [RG/12/13/29853]; Addenbrooke’s Charitable Trust / Evelyn Trust Cambridge Clinical Research Fellowship [16-69] US Department of Agriculture: 2010-34323-21052; EFSD project grant and a Royal College of Surgeons Research Fellowship, Diabetes UK Harry Keen intermediate clinical fellowship (17/0005712). European Research Council, Bernard Wolfe Health Neuroscience Endowment, Experimental Medicine Training Initiative/AstraZeneca and Medimmune

Apple Puree as a Natural Fructose Source Provides an Effective Alternative to Artificial Fructose Sources for Fuelling Endurance Cycling Performance in Males

Carbohydrate consumption during exercise enhances endurance performance. A food-focused approach may offer an alternative, &lsquo;healthier&rsquo; approach given the potential health concerns associated with artificial fructose sources, but food-based carbohydrate sources may increase gastrointestinal (GI) symptoms. This study compared the cycling performance and GI comfort of two different fructose sources (fruit and artificial) ingested during exercise. Nine trained male cyclists (age 24 &plusmn; 7 years; VO2peak 65 &plusmn; 6 mL/kg/min) completed a familiarisation and two experimental trials (60 g/h carbohydrate, 120 min at 55% Wmax and ~15 min time trial). In the two experimental trials, carbohydrate was ingested in a 2:1 glucose-to-fructose ratio, with fructose provided as artificial crystalline fructose (GLU/FRU) or natural apple puree (APPLE PUREE) and maltodextrin added to provide sufficient glucose. Time trial (TT) performance was not different between trials (GLU/FRU 792 &plusmn; 68 s, APPLE PUREE 800 &plusmn; 65 s; p = 0.313). No GI symptoms were significantly different between trials (p &ge; 0.085). Heart rate, blood glucose/lactate concentrations, and RPE were not different between trials, but all, excluding blood glucose concentration, increased from rest to exercise and further increased post-TT. Apple puree as a natural fructose source provides an alternative to artificial fructose sources without influencing cycling performance or GI symptoms

Apple puree as a natural fructose source provides an effective alternative to artificial fructose sources for fuelling endurance cycling performance in males

Carbohydrate consumption during exercise enhances endurance performance. A food-focused approach may offer an alternative, ‘healthier’ approach given the potential health concerns associated with artificial fructose sources, but food-based carbohydrate sources may increase gastrointestinal (GI) symptoms. This study compared the cycling performance and GI comfort of two different fructose sources (fruit and artificial) ingested during exercise. Nine trained male cyclists (age 24 ± 7 years; VO2peak 65 ± 6 mL/kg/min) completed a familiarisation and two experimental trials (60 g/h carbohydrate, 120 min at 55% Wmax and ~15 min time trial). In the two experimental trials, carbohydrate was ingested in a 2:1 glucose-to-fructose ratio, with fructose provided as artificial crystalline fructose (GLU/FRU) or natural apple puree (APPLE PUREE) and maltodextrin added to provide sufficient glucose. Time trial (TT) performance was not different between trials (GLU/FRU 792 ± 68 s, APPLE PUREE 800 ± 65 s; p = 0.313). No GI symptoms were significantly different between trials (p ≥ 0.085). Heart rate, blood glucose/lactate concentrations, and RPE were not different between trials, but all, excluding blood glucose concentration, increased from rest to exercise and further increased post-TT. Apple puree as a natural fructose source provides an alternative to artificial fructose sources without influencing cycling performance or GI symptoms.</p