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 APRIL 30, 2011 Added Protein in Carb Drink Improves Endurance Sip a sports drink with added protein while you exercise and you may be able to go a little farther before tiring out. Studies have shown that carbohydrate-containing beverages increase endurance exercise performance, compared to water and placebo drinks. Some previous studies have suggested that adding a moderate amount of protein to a low- or moderate-carbohydrate supplement can further enhance endurance. A "low-carb, mixed-carb" sports drink with added protein can lead to prolonged endurance performance in trained female athletes, according to a study in the April issue of The Journal of Strength and Conditioning Research. The endurance gain likely reflects the added protein as well as a mix of carbohydrates, compared to a standard "single-carb" drink, according to the researchers at the University of Texas at Austin, who have been looking at the effects of carbohydrate-protein drink combinations for about 20 years. In the new study, 14 trained female cyclists and triathletes rode for 3 hours and then did two intense rides averaging 75% of aerobic capacity until exhaustion. On one ride, they drank a standard 6% carbohydrate supplement containing dextrose only. On the other ride, they received a 3% carbohydrate supplement containing a mix of carbohydrates plus 1.2% added protein. The women's time to exhaustion was significantly longer (50 minutes) with the mixed-carb plus protein supplement compared to the dextrose-only drink (42 minutes), which translates into an increased endurance performance of about 15%. The protein plus mixed-carb supplement contained approximately 30% fewer calories and therefore may be an important consideration for those athletes concerned about body weight and the amount of calories they consume. |
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