Hi KK runners,
As you're all well aware proper nutrition and hydration is a key element to having a successful race. I'd like to share some of the latest research regarding hydrating during long duration endurance events. Studies suggest the addition of protein to a carbohydrate sports drink improves both fluid absorption and retention.
One study published in the Spanish Journal of Nuclear Medicine from Spain involved twenty-four experienced cyclists. The athletes used two drinks, one containing 15 grams of carbohydrate per 100 ml, the other having 10 grams of carbs plus protein per 100 ml. The study found the cyclists absorbed a greater amount of the second drink, containing both protein & carbs, after an hour of exercise.
Another study from the US, also done with cyclists, measured how much fluid was retained with three different beverages - water, carb only drink, carb/protein drink (in a 4:1 ratio). The cyclists exercised until they lost two percent of their body weight and then consumed one of the three drinks over the next three hours. The results were impressive - only 53% of water was retained, while 75% of the carb drink and 88% of the carb-protein drink were retained.
Adding some protein to your carb-electrolyte drink can make quite a difference and have significant impact on your race. I've experimented using a protein/carb drink during long runs on myself and with my clients. The feedback has been very positive and I personally have found it to have a dramatic effect on how I feel during the run and how better I recover afterwards.
You can make your own drink mix by adding protein to your favourite sports drink but taste test these at home before using it on a long run to find a taste that appeals to you. You don't want to set out on a 4 hour run only to find yourself spitting out a dreadful homemade concoction at your first sip. The other option is to use a ready made drink mix, which contain a carb to protein ratio of 4:1 as well as electrolytes and anti-oxidants. North Shore Athletics carries these types of products.
Good luck with your training!
Curb Ivanic, MSc, CSCS, PES
Email: info@ultrafitness.net