Carbs and Protein for Endurance Athletes

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Carbs and Protein for Endurance Athletes

Postby Canuck Singh » Sun Aug 24, 2008 10:54 pm

Endurance athletes have been using carbohydrate supplements to enhance performance for years. However, according to researchers at the University of Texas, adding a little protein to a carbohydrate supplement resulted in a massive 24% increase in performance!

Ten trained cyclists exercised on 3 separate occasions at intensities that varied between 45 and 75% VO2max for 3 hours and then at 85% VO2max until fatigued. Supplements (200 ml) were provided every 20 min at each trial. On one occasion the cyclists consumed a placebo, in another trial an 8% carbohydrate solution was given, and in the other test an 8% carbohydrate and 2% protein drink was provided to the cyclists as they exercised. All treatments were administered using a double-blind, randomized design.

Results showed that carbohydrate supplementation significantly increased time to exhaustion compared to the placebo. However, the addition of the small amount of protein significantly enhanced the effect of the carbohydrate supplement and enabled a greater work capacity that resulted in a 24% better performance than when the cyclists consumed only carbs.

The addition of a small amount of protein to a carbohydrate supplement in a 4 to 1 ratio enhanced aerobic endurance performance by 24% above that which occurred with carbohydrate alone. That’s an amazing benefit. Endurance athletes take note; this research suggests that adding a small serving of Whey Isolate to your carbohydrate drink may dramatically improve your performance.

Int. J. Sport Nutri. Dec 2003.
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