Thursday, October 13, 2011

When It Comes To Peak Performance, Go With An Endurance Drink WITH Protein

So you're out there exercising your buns off, sweating like crazy and training really hard.  You reach for your water bottle but what exactly do you put in your water bottle and why?; Most people drink just water. Some drink a carbohydrate electrolyte replacement drink but according to some studies, if you really want to get the best hydration, performance and recovery, you need to have some protein in there as well. The following is a synopsis of a study comparing water to a carbohydrate sports drink to a carbohydrate-protein sports endurance drink.

Protein Added to a Sports Drink Improves Fluid Retention,
Seifert JG, Harmon J, DeClercq P. International Journal of Sports Nutrition and Exercise Metabolism 16: 420-429, 2006.

This study concluded that "contrary to popular misconception, adding protein to a carbohydrate-based sports drink ... led to improved water retention by 15 % over [a carbohydrate-only sports drink] and 40 % over plain water." Cyclists exercised until they lost 2 % of their body weight (through sweating) and then drank either a carbohydrate-protein sports drink (Accelerade®), a carbohydrate-only sports drink (Gatorade®), or water. Over the next three hours, measurements were taken to determine how much of each beverage was retained in the body (versus the amount lost through urination). The carbohydrate-protein sports drink was found to rehydrate the athletes 15% better than the carbohydrate-only sports drink and 40 % better than water. All three drinks emptied from the stomach and were absorbed through the intestine at the same rate. In addition, there was no difference between the carbohydrate-protein drink and the carbohydrate-only drink in terms of effects on blood plasma volume. This suggests that the carbohydrate-protein drink resulted in increased water retention within and between cells. Therefore a carbohydrate-protein sports drink may be a preferable choice, over plain water and a carbohydrate-electrolyte sports drink, when rehydration and fluid retention are a concern.

Dr. Narson is a 2-term past president of the Florida Chiropractic Association’s Council on Sports Injuries, Physical Fitness & Rehabilitation and was honored as the recipient of the coveted Chiropractic Sports Physician of the Year Award in 1999-2000. He practices in Miami Beach, Florida at the Miami Beach Family & Sports Chiropractic Center; A Facility for Natural Sports Medicine.


HCG diet said...

Carbo-protein sports drink can prove to be really handy for all the athletes. This one is a good find and should be promoted globally.

Jodi Murphy said...

Good to know! Serious athletes need to make sure they take care of their bodies before, during and after their activity. The more nutrition they can get in the better.