It is important to stay up to date on the latest Sports Science has to say in regards to training, exercises, etc., to achieve optimum performance whether an elite athlete, weekend warrior, or the person exercising for health and wellness purposes. This particular blog post will be focusing on Nutrition Timing with protein supplementation.
If you are not familiar with bodybuilding nutrition many bodybuilders take in massive amounts of protein. Could endurance athletes benefit from the type of nutrient timing that many bodybuilders use? A recent study released by the Journal of Soc. Sports Nutrition, looked at what benefit supplementation with protein during exercise could have on endurance athletes. The study looked at elite male cyclists and the effect of ingesting protein during their training session or after their training session. The biggest difference between the two groups was the timing of the nutrients.
The study did not show any large differences in muscle damage. This could be due to that fact that strength training and bodybuilding place a much greater demand on the body due to the breaking down of muscle tissue.
For endurance athletes who can suffer from GI issues during their chosen activities i.e. running, cycling, it means they should not add protein intake during their endurance activity as the study showed that “Protein intake during training sessions has no effect on performance and recovery during a strenuous training camp for elite cyclists.
“Intake of protein combined with carbohydrate during cycling at a training camp for top cyclists did not result in marked performance benefits compared to intake of carbohydrates when a recovery drink containing adequate protein and carbohydrate was ingested immediately after each training session in both groups. These findings suggest that the addition of protein to a carbohydrate supplement consumed during exercise does not improve recovery or performance in elite cyclists despite high demands of daily exhaustive sessions during a one-week training camp.”
Bodybuilders and those who strength train according to this article may benefit from in training session protein intake, while endurance athletes should stick to their using fueling methods without taxing their digestive system for no real benefit. Protein intake during training sessions has no effect on performance and recovery during a strenuous training camp for elite cyclists.