Protein is an essential component of an endurance athletes diet, regulating whole body repair, function and adaptation to exercise training and performance
- 1:1 Protein:Carbohydrate formulation
- Promotes maintenance of lean muscle mass
- Promotes replenishment of muscle glycogen
- Reduced recovery time between training sessions
- Novel Protein:Carbohydrate Supplementation
TORQ’s Whey Protein Crisp is a co-extruded combination of whey protein isolate and rice flour, providing an excellently rich source of protein and carbohydrate to enhance whole body recovery and skeletal muscle adaptation both pre and post exercise. This novel food source can be used in a variety of applications such as breakfasts, inter-meal snacks and desserts to offer an effective strategy for protein and carbohydrate supplementation alongside a balanced healthy diet.
50 grams of TORQ Whey Protein Crisps can be consumed on their own or as a nutritious snack with a mixture of fruits providing 25 grams of protein, 22 grams of carbohydrate and a generous supply of vitamins and minerals. You may also wish to add TORQ Whey Protein Crisps to a morning cereal, or healthy dessert during periods of high training load, replenishing endogenous (internal) stores of carbohydrate and maximising recovery through the additional protein ingestion.
An amalgamation of literature over the past decade has highlighted the importance of nutrition on adaptations to exercise training. With key consideration surrounding type, timing and quantity of protein and carbohydrate ingestion.
Protein is essential for roles such as functional (cellular adaption) and structural (muscle fibre) repair post exercise. Furthermore, the role of protein regulates the activity of enzymes, improving the efficiency of cells that allow us to produce energy powering exercise. For any training athletes, the consideration of protein turnover on recovery and adaptation is paramount to performance.
Proteins within the body are in a continual state of turnover and for individuals looking for adaptations to training, it is paramount that protein synthesis (production) exceeds the rate of degradation (breakdown) through regular feeds of protein.
Not only does protein ingestion aid structural and functional repair post session, but research has identified that co-ingestion of carbohydrate and protein ingestion post exercise can replenish glycogen replenishment quicker than a carbohydrate beverage alone.
During periods of high training load, it is important that the ingestion of carbohydrate remains high in the hours surrounding exercise. Carbohydrate is an essential fuel for endurance athletes, as it plays a pivotal role in the production of ATP molecules, (the energy currency of the cell) when exercise intensity is moderate to high. Unfortunately, carbohydrate stored as glycogen within the liver muscle is finite, limited to around 500g worth. Therefore, a single bout of exercise lasting around 2 hours at a moderate to high intensity, can significantly deplete muscle glycogen. Consumption of TORQ Whey Protein Crips can aid the replenishment process of muscle glycogen ultimately enhancing performance.
A large body of evidence has highlighted the effects of pre-exercise muscle glycogen content on time to exhaustion. The evidence has concluded that time to exhaustion is improved when pre-exercise muscle glycogen content was high when compared to low. Furthermore, exercise intensity remained higher for longer resulting in improved time trial performance.
Carbohydrate fuelling becomes essential when sessions are completed back to back. Consecutive training remarkably reduces the time available to replenish muscle glycogen so the need to increase daily carbohydrate becomes of paramount importance allowing you to meet the required training goals in subsequent sessions.
Protein & Elderly Populations
Recent work has highlighted the beneficial effects of protein supplementation on elderly populations. Here, research demonstrated that regular feeding intervals of protein (20-30g every 4 hours) has been shown to maintain a greater lean muscle mass, during a time of life when muscle protein synthesis is blunted, and maintenance of lean muscle mass becomes more of a challenge. TORQ Whey Protein Crisps provide a novel approach to additional protein ingestion within a nutrient rich balanced diet
Fuelling for Adaptation
When the mechanisms of training and adaptation are considered, the concept of carbohydrate availability becomes more apparent. If carbohydrate is one of the key substrates allowing athletes to perform at their highest intensities, and recovery from fatigue causes physiological adaptations to training, under-fuelling may actually limit specific adaptive responses to training as the exercise doesn’t generate enough fatigue to require adaptation. TORQ’s Protein Crisps provide an effective method of aiding carbohydrate replenishment whilst providing sufficient protein for muscular repair.
Whey Protein Crisps
Ingredients: 49.35% Whey Protein Isolate Powder // 49.35% Rice flour // 1.0% Soya lecithin
|per 100g serving|
|of which unsaturated(g)||0.8|
|of which monounsaturated fatty acids(g)||0.5|
|of which polyunsaturated fatty acids(g)||0.2|
|of which trans fatty acids(g)||<0.1|
|of which saturates(g)||0.2|
|of which sugars(g)||1.20|
|Dietary Fibre (g)||2.50|
|Minerals per 100g|
|Vitamins per 100g|
Allergy Information:Contains Milk. No gluten containing ingredients used.
No Preservatives // No Colours // No Artificial Sweeteners // Suitable for Vegetarians // Wheat Free
- Aragon, A. A., & Schoenfeld, B. J. (2013).
Nutrient timing revisited: is there a post-exercise anabolic window? Journal of the international society of sports nutrition, 10(1), 5.
- Areta, J. L., Burke, L. M., Ross, M. L., Camera, D. M., West, D. W., Broad, E. M., … & Hawley, J. A. (2013).
Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. The Journal of physiology, 591(9), 2319-2331.
- Berardi, J. M., Price, T. B., Noreen, E. E., & Lemon, P. W. (2006).
Postexercise Muscle Glycogen Recovery Enhanced with a Carboyhydrate-Protein Supplement. Medicine and Science in Sports and Exercise, 38(6), 1106.
- Bosch, A.N., Dennis, S.C. and Noakes, T.D., 1993.
Influence of carbohydrate loading on fuel substrate turnover and oxidation during prolonged exercise. Journal of Applied Physiology, 74(4), pp.1921-1927.
- Hawley, J.A., Schabort, E.J., Noakes, T.D. and Dennis, S.C., 1997
Carbohydrate-loading and exercise performance. Sports medicine, 24(2), pp.73-81.
- Koopman, R., Pannemans, D.L., Jeukendrup, A.E., Gijsen, A.P., Senden, J.M., Halliday, D., Saris, W.H., van Loon, L.J. and Wagenmakers, A.J., 2004.
Combined ingestion of protein and carbohydrate improves protein balance during ultra-endurance exercise. American Journal of Physiology-Endocrinology and Metabolism, 287(4), pp.E712-E720.
- Meredith, C.N., Zackin, M.J., Frontera, W.R. and Evans, W.J., 1989.
Dietary protein requirements and body protein metabolism in endurance-trained men. Journal of Applied Physiology, 66(6), pp.2850-2856.
- Tarnopolsky, M., 2004.
Protein requirements for endurance athletes. Nutrition, 20(7), pp.662-668.
- Thomas, D.E., Brotherhood, J.R. and Brand, J.C., 1991.
Carbohydrate feeding before exercise: effect of glycemic index. International journal of sports medicine, 12(02), pp.180-186.