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.

Ton BouSliman


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

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