Combined ingestion of carbs and protein improves late-exercise performance!

A just published study (1) confirmed earlier results (2) and showed that the combined ingestion of carbohydrates and protein during an endurance bout will enhance performance in the late stages of the event.
In a 60 km cycle time trial an improvement of 42 sec during the last of three 20 km laps (44 min 18 sec vs. 45 min) could be demonstrated, whereof a 20 sec difference stemmed only from the last 5 km up-hill track (16 min 30 sec vs. 16 min 54 sec)! This confirms the hypothesis that the additional intake of protein during exercise increases the power performance in the late stages of long-lasting endurance events. Furthermore, participants of the carb-plus-protein trial showed lower creatinekinase values, a stress marker of exercise, and reported lower muscle soreness.
The tested sports beverage contained 6% carbohydrates along with 1.44% of the protein hydrolysate PeptoPro®, also used by SPONSER in its LONG ENERGY sports drinks. Alternatively, you can add AMINOFORCE protein hydrolysate powder in the acid-free, mildly flavoured COMPETITION sports drinks or in the ISOTONIC line when using them for prolonged endurance events (> 2 h). 2 tea spoons per sports bottle are fair enough.

(1) Saunders et al, 2009: Carbohydrate and Protein Hydrolysate Coingestion's Improvement of Late-Exercise Time-Trial Performance. IJSSN, 19(2).

(2) Saunders et al, 2004: Effects of a Carbohydrate-Protein Beverage on Cycling Endurance and Muscle Damage. Med Sci Sports Exerc, 36(7).


Author: Remo P. Jutzeler van Wijlen, Head R&D, Ing. Appl Food Sciences FH, MAS Nutrition & Health ETHZ