Journal of Nutrition and Metabolism / 2015 / Article / Tab 1

Review Article

Performance Enhancing Diets and the PRISE Protocol to Optimize Athletic Performance

Table 1

PRISE protocol.

ExerciseTypeWorkRPEMondayTuesdayWednesdayThursdayFriday

PRISEProtein-pacing (P)P, A20 grams × 5 servings20 grams × 5 servings20 grams × 5 servings20 grams × 5 servings20 grams × 5 servings
Resistance (R)WB2 sets/exercise
10–15 reps
7–9WB REST
Intervals (I)C5–7 sets
30 s/4 min rest
10/3X
Stretching (S)S≤60 min7–9WB
Endurance (E)C≥60 min6X

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.

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