Protein Drinks
Adding protein to a sports drink does not help athletes
cycle faster in a 50-mile time trial, according to a study from
McMaster University in Ontario (Medicine and Science in Sports
and Exercise, August, 2006). Many studies show that taking in a
carbohydrate drink helps improve performances in athletic events
lasting more than an hour. Two recent studies showed that
adding protein to a carbohydrate drink improves performance
even more. However, in these studies, cyclists worked at a fixed
rate of effort, rather than using spurts of energy as athletes do in
competition.
When you compete in an athletic event lasting more than
an hour, you need fluids and calories. In events lasting more than
three hours, you also need salt. Calories come from
carbohydrates, fats, and proteins. During highly-intense
exercise, your muscles use carbohydrates more efficiently than
proteins or fats. So carbohydrates are the calorie source of
choice during intense exercise. Furthermore, drinks containing
protein often taste bad and are not as refreshing as water, soda
or sports drinks, so you don’t drink as much.
High-protein meals eaten immediately after hard exercise
have been shown to help athletes recover faster, but the data
that taking protein during exercise improves an athlete’s
performance is extremely weak. In competitions lasting more
than an hour, athletes should take drinks that contain
carbohydrates, or water plus food. In events lasting more than
two hours, they also need to replace salt, either with salted drinks
or with salty foods such as salted peanuts.
Checked 9/29/08