Roles of Carbohydrates, Protein, and Amino Acids for Athletic Performance and Recovery
Date
2-20-2025
Faculty Mentor
Majid Koozehchian, Kinesiology; Gina Mabrey, Kinesiology
Files
Submission Type
Conference Proceeding
Location
9:45-9:55 am | Houston Cole Library, 11th Floor
Description
In athletes, performance and recovery can be greatly helped by carbohydrates, proteins and amino acids. The quality and timing of these nutrients can also help with things such as muscle growth, glycogen replenishment and protein breakdown. Clear and practical recommendations are essential to helping athletes integrate these strategies effectively into their training and recovery routines. Carbohydrates, proteins, and amino acids can also aid muscle recovery by boosting protein turnover, increasing insulin levels, and lowering cortisol levels, which can support muscle protein synthesis, glycogen resynthesis, and limits degradation. When carefully planned, they can lead to increased muscle growth, improved strength, and greater endurance, specified to the unique needs of the athlete. Implementing these strategies can help athletes sustain performance during intense training sessions.
The “pathway of adaptation model” highlights the interactions between resistance training, nutrition, and molecular adaptations. Nutrient timing—before, during, and after exercise—is a crucial factor in creating an anabolic environment. For example, carbs can help conserve and replenish glycogen, while proteins and amino acids can activate pathways like mTOR and leucine signaling, enhancing the synthesis of muscle protein, and promoting recovery. This approach can ensure that athletes can consistently perform at their absolute best!
For instance, athletes should understand the importance of choosing the correct nutrients, which includes comparing and choosing between whey and casein proteins, dosing guidelines, and when to consume them in relation to their training schedules. Optimizing recovery and enhancing athletic performance through combining nutrients like carbs, proteins and their constituent amino acids has been demonstrated. Athletes' energy needs may vary based on their sport, age, gender, and training goals, allowing for personalized strategies. For example, a weightlifter may prioritize glycogen replenishment and protein intake for muscle growth, while an endurance runner benefits from sustained carb consumption for prolonged energy. It is also important to plan for the long term, to keep getting nutrients over time without over or underloading the body with them. Certain variations in genetics, training status, and diet can lead to different outcomes, making individualization crucial! Ongoing research explores specific amino acids and innovative supplementation strategies. With advancements in metabolic profiling, personalized nutrition plans are becoming more viable, offering more precise, targeted interventions for athletes.
To maximize the benefits of resistance training, athletes can prioritize high-quality proteins after training sessions, consume carb-rich drinks during training, and eat balanced meals combining carbs and protein within an hour post-exercise. Modifications may depend on training intensity and the athlete’s reaction to supplementation, but by implementing these strategies it can enhance recovery, build strength, and support long-term performance for the athlete.
Keywords
student research, kinesiology
Rights
This content is the property of Jacksonville State University and is intended for non-commercial use. Video and images may be copied for personal use, research, teaching or any "fair use" as defined by copyright law. Users are asked to acknowledge Jacksonville State University. For more information, please contact digitalcommons@jsu.edu.
Disciplines
Biology
Recommended Citation
Sullivan, Hugh, "Roles of Carbohydrates, Protein, and Amino Acids for Athletic Performance and Recovery" (2025). JSU Student Symposium 2025. 53.
https://digitalcommons.jsu.edu/ce_jsustudentsymp_2025/53
