Abstract: The present invention relates to a method of enhancing muscle protein synthesis following physical exertion comprising administering to a human a composition comprising protein or essential amino acids and carbohydrates 30 minutes or less prior to, during, or within 30 minutes of running repeated sprints. Further, the invention relates to a program for enhancing muscle adaptation resulting from repeated sprints training.

Abstract: Methods utilizing either bite-size nutritional products or large individual protein doses for customized protein intake are provided. In a general embodiment, the present disclosure provides a method of providing nutrition to an athlete. The method comprises providing a protein-based regimen that can alter the availability of amino acids to the athlete without providing different types of fast or slow type proteins (e.g., whey or casein, respectively) and providing personal guidelines for consuming protein-based products that comprise the protein-based regimen while exercising.