High5 Protein Recovery Review

Protein Recovery is from British based company High5 Sports Nutrition. This supplement states that it can contribute to muscle growth and maintenance and normal muscle function after exercise. This review will aim to examine the ingredients within this this supplement to understand how it can achieve this.

Maltodextrin

Maltodextrin is a polysaccharide which is a complex carbohydrate. This ingredient is water soluble and unlike other carbohydrates, is easily digestible (1) and can give a quick release of energy without any spikes of glycaemia (2).

Whey Protein Isolate

Whey protein helps aid muscle protein synthesis when combined with resistance training (3,4). Other key features include increasing muscle mass (5), an increase in lean body mass (6) and greater recovery from exercise (7). Longer periods of supplementation have shown greater gains in fat free mass (8).

Muscle protein synthesis is increased due to high concentration of Leucine (BCAA) which is a signalling molecule needed to increase muscle protein synthesis (9). Consumption of whey protein helps increase muscle mass due to a greater amount of peripheral nitrogen retention whereas soy protein has been found to have a greater effect on splanchnic protein synthesis (10).

The reason for greater recovery of exercise can be due to a post exercise insulin response (11,12) which means glycogen resynthesis occurs rapidly so exercise can be prolonged, with greater training volume increased hypertrophy and decreased muscle damage.

Sucrose

Sucrose is a simple carbohydrate and is an intermediary in the metabolism of glucose (13). It has a low caloric value, low glycemic index (14) and gives a sweeter taste (15).

Fructose

Fructose is a simple carbohydrate and is an intermediary in the metabolism of glucose (16). It has a low caloric value, low glycemic index (17) and gives a sweeter taste (18).

Dextrose

Dextrose monohydrate is a fast absorbing carbohydrate that gives a quick release of energy. It is usually found in supplements as its properties mix very well with other substances.

Malic Acid

Malic Acid is an organic compound that is naturally created within the body. The benefits of this ingredient have been suggested to include a lowering in blood pressure, helping against pre – exhaustion which will prolong exercise and reduce fatigue. There is a lack of research for this ingredient and more is needed to fully understand the benefits of this ingredients.

Soy Lecithin

SOYA Lecithin is an emulsifier which means that it helps aid the ingredients to disperse in water rather than separate into oily droplets and water.

The Protein Recovery sports drink by High5 can achieve the claims that are made about this supplement which are contributing to normal muscle function post exercise and normal growth and maintenance. This drink is recommended to be taken post-exercise. This product has no banned substances when referring to the WADA prohibited list when observing the label / ingredients posted on the website.

*NOTE – This product has not been tested in a laboratory and may contain other substances that may not appear on the label

1 – Haralampu, S. G. (2000). Resistant starch—a review of the physical properties and biological impact of RS< sub> 3</sub>. Carbohydrate polymers, 41(3), 285-292.

2 – Roberts, M., Lockwood, C., Dalbo, V. J., Tucker, P., Frye, A., Polk, R., … & Kerksick, C. (2009). Ingestion of a high molecular weight modified waxy maize starch alters metabolic responses to prolonged exercise in trained cyclists. In FASEB abstract.

3 – Coker, R. H., Miller, S., Schutzler, S., Deutz, N., & Wolfe, R. R. (2012). Whey protein and essential amino acids promote the reduction of adipose tissue and increased muscle protein synthesis during caloric restriction-induced weight loss in elderly, obese individuals. Nutr J, 11(1), 105.

4 – Hulmi, J. J., Lockwood, C. M., & Stout, J. R. (2010). Review Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein.

5 – Pasiakos, S. M., McLellan, T. M., & Lieberman, H. R. (2015). The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports Medicine, 45(1), 111-131.

6 – Volek, J. S., Volk, B. M., Gómez, A. L., Kunces, L. J., Kupchak, B. R., Freidenreich, D. J., … & Kraemer, W. J. (2013). Whey protein supplementation during resistance training augments lean body mass. Journal of the American College of Nutrition, 32(2), 122-135.

7 – Hansen, M., Bangsbo, J., Jensen, J., Bibby, B. M., & Madsen, K. (2014). Effect of Whey Protein Hydrolysate on Performance and Recovery of Top-Class Orienteering Runners. International journal of sport nutrition and exercise metabolism.

8 – Hartman, J. W., Tang, J. E., Wilkinson, S. B., Tarnopolsky, M. A., Lawrence, R. L., Fullerton, A. V., & Phillips, S. M. (2007). Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters. The American journal of clinical nutrition, 86(2), 373-381.

9- Atherton, P. J., Smith, K., Etheridge, T., Rankin, D., & Rennie, M. J. (2010). Distinct anabolic signalling responses to amino acids in C2C12 skeletal muscle cells. Amino acids, 38(5), 1533-1539.

10 – Fouillet, H., Mariotti, F., Gaudichon, C., Bos, C., & Tomé, D. (2002). Peripheral and splanchnic metabolism of dietary nitrogen are differently affected by the protein source in humans as assessed by compartmental modeling. The Journal of nutrition, 132(1), 125-133.

11 – Hulmi, J. J., Volek, J. S., Selänne, H. A. R. R. I., & Mero, A. A. (2005). Protein ingestion prior to strength exercise affects blood hormones and metabolism. Medicine and science in sports and exercise, 37(11), 1990-1997.

12 – Power, O., Hallihan, A., & Jakeman, P. (2009). Human insulinotropic response to oral ingestion of native and hydrolysed whey protein. Amino acids, 37(2), 333-339.

13 – Racker, E. (2009). Alternate pathways of glucose and fructose metabolism.Advances in Enzymology and Related Areas of Molecular Biology, 15, 141.

14 – White, J. S. (2008). Straight talk about high-fructose corn syrup: what it is and what it ain’t. The American journal of clinical nutrition, 88(6), 1716S-1721S.

15 – Kyriazis, G. A., Soundarapandian, M. M., & Tyrberg, B. (2012). Sweet taste receptor signaling in beta cells mediates fructose-induced potentiation of glucose-stimulated insulin secretion. Proceedings of the National Academy of Sciences, 109(8), E524-E532.

16 – Racker, E. (2009). Alternate pathways of glucose and fructose metabolism.Advances in Enzymology and Related Areas of Molecular Biology, 15, 141.

17 – White, J. S. (2008). Straight talk about high-fructose corn syrup: what it is and what it ain’t. The American journal of clinical nutrition, 88(6), 1716S-1721S.

18 – Kyriazis, G. A., Soundarapandian, M. M., & Tyrberg, B. (2012). Sweet taste receptor signaling in beta cells mediates fructose-induced potentiation of glucose-stimulated insulin secretion. Proceedings of the National Academy of Sciences, 109(8), E524-E532.