Consumption of an Oral Carbohydrate-Protein Gel Improves Cycling Endurance and Prevents Postexercise Muscle Damage

Ingesting a light carbohydrate and protein snack 30 to 60 min prior to exercise also serves to increase availability of amino acids, decrease exercise-induced catabolism of protein, and minimize muscle damage.

“This also serves to increase availability of amino acids, decrease exercise-induced catabolism of protein, and minimize muscle damage [120–122].”

Adding protein to a carbohydrate beverage/gel during exhaustive endurance exercise suppresses markers of muscle damage (creatine kinase) 12 to 24 h post-exercise.

“the scientific literature is consistent in reporting that adding protein to a carbohydrate beverage/gel during exhaustive endurance exercise suppresses markers of muscle damage (creatine kinase) 12 to 24 h post-exercise [8, 11–13]”

The addition of protein facilitates repair and recovery of the exercised muscle.

“the addition of protein facilitates repair and recovery of the exercised muscle [12].”

Pre-exercise administration of carbohydrate + protein combinations can favorably impact endurance performance.

“While none of these studies directly examined a timing comparison, they all demonstrate that pre-exercise administration of carbohydrate + protein combinations can favorably impact endurance performance.”

Ingestion of a carbohydrate (0.146 g/kg) + protein (0.0365 g/kg) combination throughout an exhaustive bout of cycling exercise significantly improved cycling performance.

“The same research group [79] used a nutrient gel and again reported that ingestion of a carbohydrate (0.146 g/kg) + protein (0.0365 g/kg) combination throughout an exhaustive bout of cycling exercise significantly improved cycling performance.”

Enhancements in endurance performance, as well as improved recovery of reduced muscle glycogen, have been consistently reported when carbohydrate + protein combinations have been consumed surrounding exercise bouts, particularly if lower quantities of carbohydrate are consumed.

“Towards this end, enhancements in endurance performance, as well as improved recovery of reduced muscle glycogen have also been consistently reported when carbohydrate + protein combinations have been consumed surrounding exercise bouts, particularly if lower quantities of carbohydrate are consumed.”

Ingestion of carbohydrate + protein (or amino acids) in close temporal proximity to or throughout both endurance and resistance exercise may operate as an effective strategy to favorably affect performance of a subsequent exercise bout as well as adaptations from regular bouts of training.

“In summary, ingestion of carbohydrate + protein (or amino acids) in close temporal proximity to or throughout both endurance and resistance exercise may operate as an effective strategy to favorably affect performance of a subsequent exercise bout as well as adaptations from regular bouts of training.”