Performance Enhancing Diets and the PRISE Protocol to Optimize Athletic Performance

Table 1

PRISE protocol.

	Exercise	Type	Work	RPE	Monday	Tuesday	Wednesday	Thursday	Friday
PRISE	Protein-pacing (P)	P, A	—	—	20 grams × 5 servings	20 grams × 5 servings	20 grams × 5 servings	20 grams × 5 servings	20 grams × 5 servings
	Resistance (R)	WB	2 sets/exercise; 10–15 reps	7–9	WB	—	REST	—	—
	Intervals (I)	C	5–7 sets; 30 s/4 min rest	10/3	—	X		—	—
	Stretching (S)	S	≤60 min	7–9	—	—		WB	—
	Endurance (E)	C	≥60 min	6	—	—		—	X

Note: P: plant-based; A: animal-based; RPE: rating of perceived effort; RT: resistance training; Sprint: sprint interval training; C: choice of exercise modality; WB: whole body exercise; S: stretching exercise; X: exercise day. Exercise modalities available for C include walking, jogging, running, cycling, swimming, elliptical, rowing, rollerblading, and cross-country skiing.