Carbohydrate Plus Protein Increases Endurance
A pasta supper before a race is traditional because
athletes believe that carbohydrate loading is the best way to
prepare their muscles. A study from the University of Texas
shows that taking foods with both carbohydrates and proteins
increases an athlete's endurance more than eating just
carbohydrates (International Journal of Sport Nutrition and
Exercise Metabolism, Volume 13, Issue 3, 2003)."
When you exercise vigorously for more than two hours,
you need to take extra fluid, salt and calories. The best way to
do this is to drink whatever fluid tastes best to you, and eat any
food that includes plenty of salt. Many studies show that taking in
extra carbohydrates during an event prolongs endurance, so
athletes often eat oranges and other fruits, cookies, sandwiches
and any other carbohydrate-rich food that they like. This study
shows that they will have even greater endurance if they also
take in high-protein food such as cheese, meat, chicken or fish.
During prolonged, intense exercise, your muscles are damaged
and the extra protein supplies protein building blocks called
amino acids that can help to limit muscle breakdown and hasten
recovery.
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