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Cited by 12Muscle metabolism and nutritionExercise and Physiological ResponsesSports Performance and Training

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Effects of a Multi-ingredient Beverage on Recovery of Contractile Properties, Performance, and Muscle Soreness After Hard Resistance Training Sessions

Naclerio, Fernando, Larumbe-Zabala, Eneko, Cooper, Kelly, Seijo, Marco·2020·Journal of Strength and Conditioning Research
DOI 10.1519/jsc.0000000000003397
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Abstract

Naclerio, F, Larumbe-Zabala, E, Cooper, K, and Seijo, M. Effects of a multi-ingredient beverage on recovery of contractile properties, performance, and muscle soreness after hard resistance training sessions. J Strength Cond Res 34(7): 1884–1893, 2020—Carbohydrate-protein–based supplements have been proposed for maximizing postexercise recovery. This study compared the effects of postworkout supplementation ingesting a multi-ingredient (MTN) vs. carbohydrate alone (CHO) on the recovery of muscle function and perceived of delayed onset of muscle soreness (DOMS) after hard resistance workouts. In a double-blinded, crossover design, 10 resistance trained men (26.9 ± 7.4 years) performed 2 identical 5-day intervention periods while ingesting either MTN or CHO. The subjects performed one workout per day during the first 3 days. Thereafter, they were assessed 1, 24, and 48 hours after the completion of the third workout session. Primary outcome was tensiomyography (muscle displacement [Dm], contraction time [Tc], and contraction velocity [Vc]) of the vastus medialis (VM) and biceps femoris long head (BFLH). Secondary outcomes were performance and DOMS. At 24 hours, both conditions decreased ( p < 0.05) Dm (MTN −1.71 ± 1.8, CHO −1.58 ± 1.46 mm) and Vc (MTN −0.03 ± 0.03, CHO 0.03 ± 0.04 m·s −1 ) in the VM. At 48 hours, all tensiomyography variables were recovered under the MTN while remained depressed ( p < 0.01) in CHO (VM, Dm 1.61 ± 1.60, Vc −0.04 ± 0.04 m·s −1 ; BFLH, Dm 1.54 ± 1.52, Vc −0.02 ± 0.02 m·s −1 ). Vertical jump performance decreased in CHO, but not in MTN. Although both conditions decreased upper-body strength and power at 1 hour, values returned to baseline in 24 hours for MTM while needed 48 hours in CHO. DOMS similarly increased at both 24 and 48 hours in both conditions. Compared with the ingestion of only carbohydrates, postworkout multi-ingredient supplementation seems to hasten recovery of muscular contractile properties and performance without attenuating DOMS after hard resistance workouts.

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  • The relative amounts of carbohydrate (~0.29 g/kg), protein (0.33 g/kg), and creatine monohydrate (0.06 g/kg) in the post-workout multi-ingredient were within recommended effective doses to maximize muscle mass accretion.

    “The relative amount of carbohydrate (~0.29 g .kg -1 ), protein (0.33 g .kg -1 ) and creatine monohydrate (0.06 g .kg -1 ) included in the post-workout multi-ingredient, administered to our participants was within the recommended effective doses to maximize muscle mass accretion (Cooper et al. 2012;Naclerio et al. 2020).”

    From Effect of a Multi-Ingredient Post-Workout Dietary Supplement on Body Composition and Muscle Strength – A Randomized Controlled Trial (2025) · cites this paper as Naclerio et al. 2020

    The Discussion (p. 22) says the protein dose in this paper’s post-workout supplement fell within accepted doses for stimulating muscle protein synthesis. But the paper studied recovery, not muscle mass accretion; its supplement contained no creatine monohydrate, and its reported carbohydrate and protein ranges (Discussion, p. 21) do not match the cited doses. It therefore does not establish that all three stated doses are recommended for maximizing muscle mass accretion. (LLM, conf=0.86)

    Experimental — accuracy not yet measured

  • The proposed beneficial effects of post-workout admixtures rely on mitigating declines in physical performance after hard training sessions and promoting skeletal muscle mass accretion and remodeling.

    “The proposed beneficial effects of post-workout admixtures rely on mitigating declines in physical performance after hard training sessions and promoting skeletal muscle mass accretion and remodeling (Nabuco et al. 2018;Naclerio et al. 2020).”

    From Effect of a Multi-Ingredient Post-Workout Dietary Supplement on Body Composition and Muscle Strength – A Randomized Controlled Trial (2025) · cites this paper as Naclerio et al. 2020

    The Discussion (p. 20) reports faster recovery of strength and power performance after hard resistance workouts with the multi-ingredient supplement. The Discussion (p. 22) proposes that its protein content could promote post-exercise muscle protein synthesis and remodeling, but the paper does not establish skeletal muscle mass accretion. (LLM, conf=0.85)

    Experimental — accuracy not yet measured

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Research works printed but not linked: 1

  1. Ratamess, 2003, The effects of amino acid supplementation on muscular performance during resistance training overreaching, J Strength Cond Res, 17, 250

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Metadata

Authors
Naclerio, F., Larumbe-Zabala, E., Cooper, K., & Seijo, M.
Affiliations
  • University of Greenwich (GB)
  • Clinical Research Institute, Texas Tech University Health Sciences Center, Lubbock, Texas
  • Department of Sport Science and Physical Education, School of Human Sciences, University of Greenwich, London, United Kingdom; and
Corresponding author
Naclerio, Fernando
ORCID
Naclerio, Fernando
Venue
Journal of Strength and Conditioning Research
Publisher
Ovid Technologies (Wolters Kluwer Health)
Published
2020-02-13
Volume
34
Issue
7
Pages
1884-1893
ISSN
1064-8011 (ISSN-L)
DOI
10.1519/jsc.0000000000003397
OpenAlex
W3006035490
Cited by
12
References
39
Citations by year
2026: 1 · 2025: 3 · 2024: 2 · 2023: 2 · 2022: 3 · 2020: 1
FWCI
0.75
Type
journal article
Language
en
Open access
closed
Locations
  • The Journal of Strength and Conditioning Research (publishedVersion)
  • PubMed (publishedVersion)
  • Greenwich Academic Literature Archive (University of Greenwich) (acceptedVersion)
Topics
  • Health Sciences › Nursing › Nutrition and Dietetics › Muscle metabolism and nutrition
  • Health Sciences › Medicine › Physiology (medical) › Exercise and Physiological Responses
  • Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
Keywords
delayed onset muscle soreness, muscle function recovery, tensiomyography, muscle contractile properties, resistance training, vertical jump performance, muscle strength and power, vastus medialis, biceps femoris long head, resistance-trained men
MeSH terms
Hamstring Muscles, Adult, Amino Acids, Beverages, Dietary Carbohydrates, Dietary Fats, Dietary Proteins, Double-Blind Method, Exercise Test, Humans, Male, Muscle Contraction, Myography, Cross-Over Studies, Dietary Supplements, Recovery of Function, Quadriceps Muscle, Resistance Training, Young Adult, Myalgia

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