Click the button above for INSTANT ACCESS to your FREE Report  - sent straight to your email inbox

I guarantee your email privacy.
You can unsubscribe at any time

      .

|
|
|
|
|
|

With over a million copies sold and 146 five star reviews on Amazon I just can't begin to describe what makes this classic book so good, click above to find out why on Amazon.com

Supplementation with the ideal carbohydrate/protein mix can improve endurance performance by up to 6% according to the latest analysis of all existing data. A large new meta-analysis (statistical analysis of all relevant studies) of eighty-eight randomized crossover studies in which carbohydrate supplements were consumed with or without protein and before or during exercise provided data on the performance enhancing effects in time-to-exhaustion tests or in time trials with or without a preload.

This major new analysis provided data on how well carbohydrate supplements improve endurance and also revealed what is the ideal composition of the supplement to maximize performance.

Carbohydrate drinks produce clear improvements in performance of between 2% and 6% and the ideal composition of such drinks from all the trials was determined to be a drink composed of approximately 3% to 10% carbohydrate plus a small amount of protein, providing 0.7g/kg glucose, 0.2g/kg fructose and 0.2g/kg protein.

The greatest benefit from such a drink is obtained if it is consumed 1 to 4 hours before the start of exercise. Interestingly amounts of fructose greater than 0.25g/kg significantly reduce the benefit of the drink which suggests that consuming fructose rich fruits before endurance exercise may not be the best strategy.

Reference

Vandenbogaerde TJ, Hopkins WG. Effects of acute carbohydrate supplementation on endurance performance: a meta-analysis. Sports Med. 2011 Sep 1;41(9):773-92.

aaaaaaaaaaaaiii