Applied Nutrition Recovery
Recovery is a product from UK based company Applied Nutrition. This product states that it can help refuel your body with maximum levels of the key re-vitalizing & replenishing components that it critically demands. This review will aim to examine the ingredients in this product to see if it can support the claims made.
Whey Protein Blend (Milk) (28%)
Whey, soy and milk protein helps aid muscle protein synthesis when combined with resistance training (1, 2). Other key features include increasing muscle mass (3), an increase in lean body mass (4) and greater recovery from exercise (5). Longer periods of supplementation have shown greater gains in fat free mass (6).
Muscle protein synthesis is increased due to high concentration of Leucine (BCAA) which is a signalling molecule needed to increase muscle protein synthesis (7). 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 (8).
The reason for greater recovery of exercise can be due to a post exercise insulin response (9, 10) which means glycogen resynthesis occurs rapidly so exercise can be prolonged, with greater training volume increased hypertrophy and decreased muscle damage.
Coconut Mineral Powder (22%)
Cocoa powder has been found to include flavonoids which are antioxidants, they can aid in the oxidation of LDL, (11,12) and augments the antioxidant defence system (13). Cocoa powder has also been found to stimulate nitric oxide production which can reduce oxidative stress and reduce the risk of heart attack (14).
Waxy Maize Starch
Maize Starch is used in supplement as a disintegrant and binder. This means that it can help a tablet to dissolve quicker so that it can be released for absorption (15). As well as this it is also a complex carbohydrate that replenishes glycogen stores which in turn can prolong exercise. (16).
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.
Maltodextrin is a polysaccharide which is a complex carbohydrate. This ingredient is water soluble and unlike other carbohydrates, is easily digestible (17) and can give a quick release of energy without any spikes of glycaemia (18).
Tri Sodium Citrate,
Sodium Citrate is the sodium salt of citric acid. The benefits of this ingredient that have been observed are mainly for short term high intensity exercise (19). During high intensity exercise performance is limited due to an increase of pH within the muscle and the bodies inability to counteract this from buffering systems (20). Sodium Citrate can help aid this by helping to neutralize and offset these hydrogen ions and decreasing the pH level, this means that the body can perform short term, high – intensity exercise for longer periods of time (21).
Tri Potassium Citrate,
Potassium citrate is a form of potassium which has several function such as regulating water balance (22), central nervous system function (23) and helps convert glucose into glycogen which provides energy to the bodies muscles (24).
Tri Magnesium Citrate,
Magnesium Citrate has been found to be effective against muscle cramps (25), however a side effect that has been discovered is diarrhea (26), however this can be avoided by slowly increasing the dosage (27).
Vitamin C (Ascorbic Acid)
Vitamin C is known to be a powerful antioxidant (28). Studies have suggested that it can increase endothelial nitric oxide by protecting it from oxidation and increase synthesis, another function that Vitamin C has suggested includes reducing blood pressure (29), however the only proven function of vitamin C is the prevention of scurvy (30).
Sucralose is a sweetener that is calorie free. This ingredient is used in many products and is used to make the product taste sweeter and does not have any nutritional benefit.
Tri Calcium Phosphate.
Calcium phosphate is formed from calcium and phosphorus properties. It can help to aid the growth and maintenance of bones (31). Other important benefits of calcium include helping blood clotting (32), heart contractions (33), lungs (34) and muscles to function properly (35), this is due to calcium binding with phosphate to create calcium phosphate (36).
This product contains ingredients that can help gain lean muscle mass and give you energy for the workout. This product should be consumed 100g once a day with water 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 – 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.
2 – 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.
3 – 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.
4 – 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.
5 – 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.
6 – 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.
7- 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.
8 – 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.
9- 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.
10 – 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.
11 – Bearden MM, Pearson DA, Rein D, et al. Potential cardiovascular health benefits of procyanidins present in chocolate and cocoa. In: Parliment TH, Ho C-T, Schieberle P, eds. Caffeinated beverages: health benefits, physiological effects, and chemistry. Washington, DC: American Chemical Society, 2000:177–186
12 – Pearson DA, Schmitz HH, Lazarus SA, Keen CL. Inhibition of in vitro low-density lipoprotein oxidation by oligomeric procyanidins present in chocolate and cocoas. In: Packer L, ed. Methods in enzymology. Vol. 335. New York: Academic Press, 2001:350–60.
13 – Keen, C. L., Holt, R. R., Oteiza, P. I., Fraga, C. G., & Schmitz, H. H. (2005). Cocoa antioxidants and cardiovascular health. The American journal of clinical nutrition, 81(1), 298S-303S.
14 – Osakabe N, Sanbongi C, Yamagishi M, Takizawa T, Osawa T. Effects of polyphenol substances derived from Theobroma cacao on gastric mucosal lesion induced by ethanol. Biosci Biotechnol Biochem 1998;62:1535–8.
15 – Dave RH. Overview of pharmaceutical excipients used in tablets and capsules. Drug Topics (online). Advanstar. 10/24/2008;