Most of us understand it’s important to intake protein after exercise but for optimal recovery, more macro and micronutrients are needed. A complete recovery product, like REGO Rapid Recovery provides a simple solution but which one is for you? This article explains the ingredients and the differences between REGO Rapid Recovery and REGO Rapid Recovery + and how they both promote muscle glycogen re-synthesis, muscle protein synthesis and rehydration when taken after an intense exercise. CARBOHYDRATE AVAILABILITY Carbohydrate availability is very important for fuelling endurance sports and is the body’s main fuel. Carbohydrate is predominantly stored as glycogen in both the liver (approximately 100 g) and muscle (approximately 400 g) and about 5 g circulating in the blood stream as glucose. The body can absorb about approximately 90g of carbohydrate per hour. A diet rich in carbohydrate increases both endurance and intermittent high-intensity performance. Rapid replenishment of glycogen stores will prepare athletes for training and their next session. Fuelling for the work required is vital for performance. Variations in muscle glycogen storage according to fatigue status, training status and dietary carbohydrate (CHO) intake. THE FUNCTION OF PROTEIN Dietary protein is necessary to support metabolic adaptation, repair and remodelling. After resistance training there is a response of upregulation of muscle protein synthesis (MPS) for at least 24 hours afterwards, also an increased sensitivity to the intake of dietary protein. A similar response occurs following aerobic exercise or other exercise types (sprint activities, intermittent sprints). There have been many research studies that promote a good rationale to intake protein well above the recommended daily allowance (RDA) to maximize metabolic adaptation to training. WHAT IS WHEY PROTEIN? Whey protein is found in cow’s milk. Whey is created from the separation of milk and is presented as a powder. This process is used to produce cheese, known as the curding process. Whey protein carries out the functions that proteins perform in the body by providing essential amino acids. WHAT ARE VITAMINS AND MINERALS? Vitamins and minerals are known as micronutrients. Vitamins can help turn food into fuel and minerals are essential for hydration and creating enzymes and hormones. Thiamin is a vitamin that helps with the breakdown of carbohydrates and branched-chain amino acids (BCAAS). Iron is an essential mineral for exercise because it helps create haemoglobin which helps carry oxygen to the body and to the muscles while exercising. Additionally, electrolytes are essential minerals such as sodium, calcium, and potassium. They all have an electrical charge that help regulate pH levels, the amount of water in the body and the movement of nutrients and waste in and out of cells. WHAT ARE BRANCHED-CHAINED AMINO ACIDS (BCAAs)? BCAAS (valine, leucine, and isoleucine) are essential amino acids. BCAAS two main functions once consumed after exercise is to help increase muscle growth and decrease muscle soreness. The ingestion of carbohydrate and leucine stimulates protein synthesis through the mTOR signalling pathway. WHAT IS L-GLUTAMINE? L-glutamine is an amino acid and is a building block for making proteins. It helps with the process of protein synthesis and can help with immune and gut function. After intense exercise, glutamine stores can be depleted. Through glutamine supplementation, the stores will be replenished. ABOUT REGO RAPID RECOVERY POWDER SiS REGO Rapid Recovery contains a blend of carbohydrate (22g), protein (20g) and electrolytes with vitamins and minerals. The addition of 2g of leucine and all the vitamins and minerals aims to support recovery for muscle function and protein synthesis. The aim of Rego Rapid Recovery is to replenish carbohydrate stores and to build muscle. To provide support in recovery it should be consumed immediately after exercise and not mixed with milk as this can slow down the absorption rate. The co-ingestion of protein and carbohydrate during 2 hours of resistance-type exercise has also shown to stimulate MPS. The protein used is soy protein isolate, which is made from de-fatted beans. Coming in varying flavours such as chocolate, strawberry, vanilla and banana, it is an ideal food supplement to help meet macro-nutrient needs. The difference between Rego Rapid Recovery and Whey Protein is that Whey Protein has less carbohydrates. Food supplements should not be used as a substitute for a varied diet. Three servings per day is the recommended amount and this product is suitable for vegans, lactose free, gluten free, wheat free and nut free. This product should not be mixed with milk since milk it is made up of 80% casein, which uptakes into the gut slower. It is recommended to mix with water to increase absorption rates. KEY BENEFITS Supports Recovery 23g carbohydrates, 20g protein Complete Recovery Product WHY CHOOSE? High quality blend of carbohydrate (23g), protein (20g) and electrolytes with vitamins and minerals 184 calories per serving Designed to be consumed within 30 minutes post-exercise ABOUT REGO RAPID RECOVERY+ POWDER SiS REGO Rapid Recovery Plus provides a complete recovery product like Rego Rapid Recovery, both designed to be consumed immediately after prolonged or intense exercise when replenishing energy stores and promoting muscle recovery. This product contains a blend of carbohydrate, whey protein, BCAAS, L-Glutamine with vitamins and minerals. Coming in only a raspberry flavour, REGO Rapid Recovery Plus provides all the benefits of REGO Rapid Recovery, but with increased carbohydrate content, use of whey protein and inclusion of additional 2g of Leucine and 5g of L-Glutamine. This is an ‘all in one’ product that is relevant for both endurance and team sport athletes to facilitate recovery after intense exercise by simultaneously promoting muscle glycogen re-synthesis, muscle protein synthesis and rehydration. REGO Rapid Recovery Plus should be taken within 30 minutes for finishing exercising. It should be taken after high intensity or prolonged training sessions and competition where carbohydrate energy stores have been depleted. REGO Rapid Recovery Plus contains high quality whey protein concentrate, which has a complete amino acid profile. As previously mentioned above, Leucine is known to switch on the signalling for muscle protein synthesis and L-Glutamine is known as the one of the most abundant essential amino acids, with immune and gut health properties. Essentially, the mixture of carbohydrate, protein, L-Glutamine and BCAAs provides a recovery formula that can promote replenishment of muscle glycogen stores, muscle protein synthesis, gut function and rehydration. This product is unsuitable for vegans since it contains milk (whey protein concentrate). KEY BENEFITS Supports Recovery 38g carbohydrates, 24g protein Complete Recovery Product WHY CHOOSE? High quality blend of carbohydrate (38g), protein, (24g) and electrolytes with vitamins and minerals 184 calories per serving Designed to be consumed within 30 minutes post-exercise BOTH PRODUCTS ARE INFORMED SPORT CERTIFIED REGO Rapid Recovery and Rego Recovery Plus is tested under the Informed Sport Certification program. Science in Sport provides the documentation to athletes on request. For more information on Informed Sport click here. REFERENCES Dreyer, H. C., Drummond, M. J., Pennings, B., Fujita, S., Glynn, E. L., Chinkes, D. L., Dhanani, S., Volpi, E., & Rasmussen, B. B. (2008). Leucine-enriched essential amino acid and carbohydrate ingestion following resistance exercise enhances mTOR signalling and protein synthesis in human muscle. American journal of physiology. Endocrinology and metabolism, 294(2), E392–E400. https://doi.org/10.1152/ajpendo.00582.2007 Holeček M. (2018). Branched-chain amino acids in health and disease: metabolism, alterations in blood plasma, and as supplements. Nutrition & metabolism, 15, 33. Hearris, M. A., Hammond, K. M., Fell, J. M., & Morton, J. P. (2018). Regulation of Muscle Glycogen Metabolism during Exercise: Implications for Endurance Performance and Training Adaptations. Nutrients, 10(3), 298. Impey, S. G., Hammond, K. M., Shepherd, S. O., Sharples, A. P., Stewart, C., Limb, M., Smith, K., Philp, A., Jeromson, S., Hamilton, D. L., Close, G. L., & Morton, J. P. (2016). Fuel for the work required: a practical approach to amalgamating train-low paradigms for endurance athletes. Physiological reports, 4(10), Journal of the American Dietetic Association, 2009. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. 109(3), pp.509-527. Shrimanker I, Bhattarai S. Electrolytes. 2021 Jul 26. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan–. PMID: 31082167. Written By Calum Garrigan A Sport Nutrition Masters Student at Liverpool John Moores University, Calum is currently on a placement with Science in Sport. His aim is to develop technology in sport by implementing applications to further enhance athletes’ performance, training and nutrition, as well as aid recovery from injury.
