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Can a protein shake before endurance training help my performance?

Protein Drink Endurance

Most endurance athletes and trainees consume carbohydrates before endurance training.  But what happens if I consume a protein shake before my 10-mile run?  Well, some research has investigated this and found protein before an endurance event may decrease muscle soreness and help the body absorb more carbohydrates before a race.  Specifically, if you consume less than 1.2 grams of carbohydrates/per kilogram of bodyweight/ per hour.  Finally, its important to note that there have been only a few studies investigating protein consumption before an endurance event.  Therefore, I would not go crazy with the protein consumption before an endurance event.

(2017). International society of sports nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition14(1), 33.

ABOUT THE AUTHOR
Ton BouSliman

 

About the author

MSc Epidemiology MSc Exercise and Nutrition Science CITI Human Subjects Training for Research Certified Sports Nutritionist Certified Personal Trainer

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