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Will adding protein to your carbohydrate beverage improve your
endurance and reduce muscle damage?
Recently researchers from James Madison University in
Harrisonburg, Virginia examined the effects of consuming a
carbohydrate and protein beverage on endurance cycle performance
and post-exercise muscle damage. Fifteen male cyclists were
tested on two occasions that were designed to compare the
effects of a carbohydrate-only beverage with a carbohydrate and
protein beverage.
During both testing sessions, supplement beverages were consumed
every 15 minutes during the exercise bout. The performance test
consisted of one ride to fatigue performed at 75% of VO2max,
with a second ride being performed at 85% of VO2max,
12 – 15 hours after the completion of the first ride.
The results of the study revealed that the subject rode 29%
longer during the first ride when they consumed the carbohydrate
and protein beverage when compared to the carbohydrate-only
beverage. During the second ride the subjects who consumed the
carbohydrate and protein beverage rode 40% longer when compared
to the carbohydrate-only supplement. Additionally, the use of a
carbohydrate and protein beverage resulted in 83% less muscle
damage when compared to the carbohydrate-only beverage.
Based upon these data it might be warranted to recommend that
endurance cyclists consume supplements that are composed of a
mix of carbohydrates and proteins while performing their
exercise bouts. This supplementation regime could result in
significantly enhanced exercise performance while decreasing the
muscle damage that would be associated with the exercise bout.
Saunders MJ, Kane MD, Todd MK. (2004). Effects of a
carbohydrate- protein beverage on cycling endurance and muscle
damage.
Medicine & Science in Sports & Exercise, 36(7):1233
– 1238.
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