Intra-Workout Supplementation: Two Macronutrients are Better Than One
In the realm of pre-, intra-, and post-workout nutrition, many athletes tend to argue over the effectiveness of carbohydrates and protein, but often place the two macronutrients in opposition to one another. A common belief is that heavy concentrations of pre- and intra-workout carbohydrates are only appropriate for endurance sessions, while protein should be the primary concern of shorter bouts, usually those consisting of resistance training. Even many supplement companies seem to follow this line of thinking, offering pre- or intra-workout supplements consisting of either primarily carbohydrates (often with an energy booster such as caffeine) or protein (in the form of EAAs or BCAAs). While those arguments may have logical foundation, scientific data points to a different conclusion - that the combination of carbohydrates and protein are more effective than either in isolation.
When you think about it, this shouldn’t seem like a difficult concept to believe. The powerful combination of carbohydrates and protein is widely accepted as the most effective means of post-workout nutrition, even for those following low-carbohydrate diets. And just this year, researchers have found experimental evidence that the one-two punch of carbohydrates and protein is optimal for intra-workout nutrition as well.
The study compared the performance of athletes, supplied with either a carbohydrate beverage or a carbohydrate and protein beverage, during two 60-km time trials. The average time for completion was significantly lower in the carbohydrate and protein group, with the time difference usually supplied by superior performance in the final 20 km (1). But this study did more than indicate that the carbohydrate-protein combination was effective for endurance activities.
Levels of plasma creatine phosphokinase, a marker of muscle breakdown also decreased in the carbohydrate-protein group. Additionally, the researchers noted that "muscle-soreness ratings increased significantly" following the carbohydrate only trial, while this trend was not apparent in the carbohydrate and protein trial (1). Such measures would surely be of interest to those performing resistance exercise.
While more research on this subject could undoubtedly provide some additional information of interest, the existing literature does indicate that combining carbohydrates and protein in intra-workout nutrition is beneficial. What a great example of teamwork.
SOURCES:
1. Saunders, Michael J., et al. Carbohydrate and Protein Hydrosylate Coingestion’s Improvement of Late-Exercise Time-Trial Performance. International Journal of Sports Nutrition and Exercise Metabolism: 2009; 19: 136-149
Post by: BrianWillett