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1. EFFECTS OF A CARBOHYDRATE-PROTEIN BEVERAGE ON CYCLING ENDURANCE AND MUSCLE DAMAGE (for full study click here - PDF version)
SAUNDERS, M. J., M. D. KANE and M. K. TODD. Med. Sci. Sports Exerc., Vol. 36, No. 7, 2004.
Introduction: The purpose of this study was to determine if endurance cycling performance and post-exercise muscle damage were altered when consuming a carbohydrate and protein beverage (CHO+P; 7.3% and 1.8% concentrations) versus a carbohydrate-only (CHO; 7.3%) beverage.
Methods: Fifteen male cyclists (mean VO2peak=52.6±10.3 ml·kg-1·min-1) rode a cycle ergometer at 75% VO2peak to volitional exhaustion, followed 12-15 hours later by a second ride to exhaustion at 85% VO2peak. Subjects consumed 1.8ml/kgBW of randomly assigned CHO (Gatorade®) or CHO+P (Accelerade®) beverage every 15 minutes of exercise, and 10 ml/kgBW immediately following exercise. Beverages were matched for carbohydrate content, resulting in 20% lower total caloric content per administration of CHO beverage. Subjects were blinded to treatment beverage and repeated the same protocol seven to 14 days later with the other beverage.
Results: In the first ride (75% VO2peak), subjects rode 29% longer (p<.05) when consuming the CHO+P beverage (106.3±45.2 min) than the CHO beverage (82.3±32.6 min). In the second ride (85% VO2peak), subjects performed 40% longer when consuming the CHO+P beverage (43.6±12.5 min) than when consuming the CHO beverage (31.2±8.7 min). Peak post-exercise plasma CPK levels, indicative of muscle damage, were 83% lower following the CHO+P trial (216.3±122.0 U/L) than the CHO trial (1318.1±1935.6 U/L). There were no significant differences in exercising levels of VO2, ventilation, heart rate, RPE, blood glucose or blood lactate between treatments in either trial.
Conclusion: A carbohydrate beverage with additional protein calories produced significant improvements in time to fatigue and reductions in muscle damage in endurance athletes. Further research is necessary to determine if these effects were the result of higher total caloric content of the CHO+P beverage, or due to specific protein-mediated mechanisms.
2. THE EFFECT OF CARBOHYDRATE-PROTEIN SUPPLEMENTATION ON EDURANCE PERFORMANCE DURING EXERCISE OF VARYING INTENSITY
Peter Res, Zhenping Ding, Matthew O. Witzman, Robert C. Sprague, IV and John L. Ivy. Exercise Physiology and Metabolism Laboratory, Department of Kinesiology and Health Education, The University of Texas, Austin, TX.
Increasing the plasma glucose and insulin concentrations during prolonged variable intensity exercise by supplementing with carbohydrate has been found to spare muscle glycogen and increase aerobic endurance. It has also been found that the addition of protein to a carbohydrate supplement will enhance the insulin response of a carbohydrate supplement. The purpose of the present study was to compare the effects of a carbohydrate and a carbohydrate-protein supplement on aerobic endurance performance.
Methods. Ten trained cyclists exercised on 3 separate occasions at intensities that varied between 45 and 75% VO2max for 3 h and then at 85% VO2max until fatigued. Supplements (200 ml) were provided every 20 min and consisted of placebo (CON), an 8% carbohydrate solution (CHO) and an 8% carbohydrate-2% protein solution (CHO-PRO). Treatments were administered using a double-blind randomized design.
Results. CHO supplementation significantly increased time to exhaustion (CHO 19.2±4.1 min vs. CON 10.9±3.4 min), while the addition of protein enhanced the effect of the CHO supplement (CHO-PRO 25.3±4.3 min, p < 0.05). Blood glucose and plasma insulin levels were elevated above CON during CHO and CHO-PRO supplementation. There were no differences in rates of fat or carbohydrate oxidation during CHO and CHO-PRO supplementation, although both of these supplements increased reliance on carbohydrate as a substrate.
Conclusions. In summary, we found that the addition of protein to a carbohydrate supplement in a 4 to 1 ratio enhanced aerobic endurance performance by 24% above that which occurred with carbohydrate alone. The results suggest that the addition of protein to a carbohydrate supplement is of benefit to the endurance athlete
3. CARBOHYDRATE-PROTEIN DRINK IMPROVES TIME TO EXHAUSTION AFTER RECOVERY FROM ENDURANCE EXERCISE.
Eric S. Niles, Tony Lachowetz, John Garfi, William Sullivan, John C. Smith, Brian P. Leyh, and Samuel A. Headley. Allied Health Sciences Center, Springfield College, Springfield, MA.
JEPonline, 2001 4(1):45-52.
Methods. Ten endurance trained males were studied to investigate the ergogenic effects of isocaloric carbohydrate (CHO, 152.7 g) and carbohydrate-protein (CHO-PRO, 112 g CHO with 40.7 g PRO) drinks ingested after a glycogen lowering diet and exercise bout. Treatments were administered in a double-blind and counterbalanced fashion. After a glycogen lowering diet and run, two dosages of a drink were administered with a 60 min interval between dosages.
Results. The CHO-PRO trial resulted in higher serum insulin levels (60.84 vs 30.1 mU/ml) 90 min into recovery than the CHO only trail (p<0.05). Furthermore, the time to run to exhaustion was longer during the CHO-PRO trial (540.7±91.56 sec) than the CHO only trial (446.1±97.09 sec, p<0.05).
Conclusions. In conclusion, a CHO-PRO drink following glycogen depleting exercise may facilitate a greater rate of muscle glycogen resynthesis than a CHO only beverage, hasten the recovery process, and improve exercise endurance during a second bout of exercise performed on the same day.
4. THE INFLUENCE OF A CARBOHYDRATE/PROTEIN SPORTS DRINK ON SOCCER SPRINT PERFORMANCE
John G. Seifert and Edmund R. Burke. Human Performance Lab, St. Cloud State University, St. Cloud, MN 56301 and University of Colorado -- Colorado Springs, Colorado Springs, CO.
Numerous factors play a profound role in endurance performance. Athletes require a constant supply of fuel and fluids in order to maintain performance during a given race, game, or training. Substrate availability is crucial in maintaining, or even increasing, intensity. Previous laboratory research indicated that cycling high intensity/intermittent endurance performance was improved when subjects ingested a carbohydrate/protein beverage during exercise. The purpose of this study was to observe the effects of sports drink ingestion on sprint performance in collegiate soccer players during on field testing.
Methods. 15 female soccer players, NCAA Division II level, participated in this blinded study using a placebo treatment in a crossover design. All players either received the sports drink (ACCELERADE, PacificHealth Laboratories, Woodbridge, NJ) that contained 26g of carbohydrates, 6.5 g of protein, sodium (190 mg) and potassium (64 mg) in 12 oz or a placebo that was similar in taste, texture, and electrolytes, but lacked the carbohydrate and protein. Practices consisted of 75 minutes of a brief warm-up, skill development, and high intensity scrimmage. Six-5 oz drinks were ingested over the 75 minute practice. Immediately following practice, players completed 4 sprints through a 308 yard course. Each sprint was separated by a 5 minute recovery period. The course was made of 158 yards of a zigzag sprinting with 150 yards of hard sprinting.
Results. Average sprint times for the ACCELERADE trial were 92.6, 94.4, 95.0, and 91.5 seconds. Average times for the placebo trial were 92.7, 94.5, 96.1, and 95.5 seconds. Statistical analysis revealed that times for the last sprint were significantly different (p Results of this study demonstrate that when trained soccer players ingested a carbohydrate/protein beverage during high intensity practice, fatigue was minimized and sprint performance enhanced.
5. THE EFFECTS OF A CARBOHYDRATE/PROTEIN DRINK ON SKATING PERFORMANCE IN COLLEGIATE HOCKEY PLAYERS
John G. Seifert and Brianne Olson. Human Performance Laboratory, St. Cloud State University, St. Cloud, MN.
Hockey is a game that is characterized primarily by moderate intensity activity interspersed with short, high intensity bouts. Players skate in short, intense shifts, in 30-60 sec durations, where both aerobic and anaerobic metabolism play important roles. Endogenous carbohydrate utilization is high during a game, as noted by muscle glycogen depletion levels of up to 80%. Maximizing glycogen stores before the game and maintaining blood glucose during the game are critical components of subsequent performance. Supplemental carbohydrate may be warranted. Saris reported that up to 65% of ingested carbohydrate can be oxidized for fuel during physical activity. Additionally, Simard noted that players skated 10% more at a faster velocity when carbohydrate was ingested compared to a placebo. However, skill performance was not investigated in that study. Thus, the purpose of this study was to investigate if ingesting a carbohydrate/protein sports drink (CHO/P) during practice resulted in improved reaction time and skating and shooting performance in elite collegiate hockey players.
Methods. Five collegiate (NCAA D-I) male hockey players volunteered. Players included one goalie, one defenseman, and three forwards. Treatments were an 8% CHO/P fluid replacement drink (ACCELERADE, PacificHealth Labs, NJ) and a placebo (PL). Treatments were blinded and counterbalanced. Skaters ingested 32 oz/day of the given treatment during two-90 minute practice days. Treatments were then switched the following week. Practice drills, duration, and contact were similar from the first week to the second. Following practice on the second day, performance was tested. Performance was assessed in skaters by shooting 25 pucks from 25' in the slot at four 1 ft2 targets while skating performance was measured by a time-to-complete task as players weaved through six cones as they handled the puck (300' total distance). The goalie completed two tests for performance, a skating drill of 35' and then an auditory/hand reaction time test. Each performance test was performed twice with the best time/score used in analyses.
Results. Skaters improved their skating time by 8% when the CHO/P was ingested, 23.2 +0.6 sec vs. 25.1 +2.0 sec for the PL. Skaters scored an average of 3.5 shots with CHO/P and 3.25 shots with PL. Goalie skating times were 4.34 sec for CHO/P and 4.38 sec for PL. Reaction time for the goalie was 0.126 sec and 0.126 sec for right and left hands during the CHO/P treatment while the PL condition ended with times of 0.138 and 0.146 sec for the right and left hands.
Conclusions. Skating/puck handling performance was improved by 8% and goalie reaction time improved by an average of 11% when 32 oz. of a CHO/P drink was ingested during practice. No difference was observed for the motor skill of shooting performance or for a short goalie skate test. Lastly, the CHO/P drink was well accepted by players without report of GI distress.
