The Effect Of Protein And Carbohydrate Timing After Training Sessions On Muscle Recovery Speed In Al-Shatra Football Club Players

Abstract

Objectives. The study aimed to investigate the effect of post-training protein and carbohydrate timing on (1) muscle recovery speed and (2) selected physical performance indicators among Al-Shatra Football Club players.

Materials and Methods. The experimental method was used with a two-group design (experimental vs. control). Fourteen (14) advanced-level players were randomly selected. The experimental group consumed a standardized combination of protein (20–25 g whey) and carbohydrate (40–50 g glucose/maltodextrin) within 20 minutes after each training session, while the control group continued their regular diet. The study was conducted from January 6 to February 8, 2025. Outcomes included muscle recovery speed and physical performance (strength endurance, speed endurance, and maximum sprint speed). Data were analyzed using descriptive statistics and independent samples t-tests (SPSS v23; α = 0.05).

Results. Statistically significant differences were found in favor of the experimental group for all measured variables. Muscle recovery speed was faster (28.32 ± 2.57 vs. 32.47 ± 3.75 minutes; p = 0.00). Strength endurance, speed endurance, and maximum sprint speed also showed significant improvements (all p = 0.00).

Conclusions. Post-training protein and carbohydrate intake implemented immediately after training positively accelerates muscle recovery and supports better physical performance in football players, indicating the practical value of evidence-based nutrient timing strategies at the club level.