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“Background The timing and composition of nutrient intake can significantly influence recovery from heavy exercise (i.e. [1–10]).

Increased carbohydrate intake immediately following exercise results in faster rates of muscle glycogen replenishment [1, 2] and can attenuate symptoms of overreaching during periods of intensified endurance training, such as negative mood states, increased perceived exertion, and impaired performance [3]. The addition of protein to post-exercise carbohydrate feedings can also influence recovery from heavy exercise. Carbohydrate and protein (CHO+Pro) supplementation has been shown to attenuate markers of sarcolemmal disruption, such as creatine kinase (CK) and myoglobin [4–10], reduce muscle soreness [6, 7, 11] and improve subsequent muscle function [5, 10] compared to carbohydrate-only beverages, though not all studies have reported these effects [11–13]. In addition, CHO+Pro ingestion during recovery from heavy exercise has been shown to improve performance in subsequent whole-body exercise in some [9, 14–18], but not all studies [6–8, 11, 19–21].