Boosting Performance: How Timing Protein Intake Aids Recovery in Female Athletes
In a groundbreaking study published in the Journal of Educational and Health Promotion, Egyptian researchers discovered that strategically timing protein intake can significantly reduce muscle fatigue and expedite recovery in female athletes. The study, conducted on junior female basketball players, revealed that increasing protein intake before games can enhance sports performance and offer protective effects against muscle fatigue.
Timing is Key: The Power of Pre-Match Protein
The six-week study divided 20 junior female athletes into two groups. Both groups consumed 1.2g of protein per kg of body weight daily, but their protein distribution differed. The High Protein Pre-event (HPP) group consumed 60% of their daily protein intake two hours before matches, while the Normal Protein Pre-event (NPP) group maintained equal protein intake in all meals.
Measuring Performance and Recovery
The study evaluated participants’ fatigue index (FI), peak power (PP), anaerobic power, and heart rate (HRC) before, immediately after, and after basketball games using the running-based anaerobic sprint test (RAST) and the anaerobic power step test.
High Protein Pre-event Group Showsmarked Improvement
After six weeks, both groups exhibited improved performance, but the HPP group demonstrated significantly better results:
- Fatigue index (FI) reduced by 17.98% (from 9.87 to 7.39 W/sec)
NPP group reduction: 14.99% (from 9.73 to 8.31 W/sec) - Peak power (PP) increased by 12.31% (from 654.34 to 735.24 W)
NPP group increase: 3.5% (from 649.32 to 670.04 W) - Anaerobic power increased by 13.88% (from 3,348.09 to 3,790.73 kg·m/sec)
NPP group increase: 6.36% (from 3,276.91 to 3,485.69 kg·m/sec) - Heart rate (HRC) decreased significantly at all three evaluated time points
Additionally, the HPP group showed a more significant decrease in heart rate three minutes post-game compared to the NPP group (-40.40 bpm vs -22.20 bpm).
Future Research Needed to Assess Protein Quality
While the study’s findings are promising, further research is needed to assess the effects of different protein types and quality on athletic performance and recovery.
**Now it’s your turn**
Are you an athlete looking to optimize your protein intake for enhanced performance and quicker recovery? Share your thoughts and experiences in the comments below.