McCleave, Erin L.;Ferguson-Stegall, Lisa;Ding, Zhenping; Michele Relation
Doerner, Phillip G III; Wang, Bei; Kammer, Lynne M.; Ivy, John L.
“A Low Carbohydrate- Protein Supplement Improves Endurance Performance in Female Athletes”
Journal of Strength and Conditioning
April 2011- Volume 25- Issue 4- pp 879-888
Research from the past has shown that consuming a carbohydrate(CHO) supplement during prolonged endurance exercise improves performance compared to just water. The addition of protein
(PRO) to a carbohydrate supplement has shown enhanced performance beyond that of a carbohydrate alone. Investigations from laboratories recently found that protein added to either a low carbohydrate or moderate carbohydrate supplement maintained endurance performance efficiently relative to that of a traditional carbohydrate supplement. The purpose of this study was to investigate if the addition of a moderate protein concentration to a low carbohydrate mixture would improve time to exhaustion (TTE) in comparison to a traditional plain carbohydrate supplement in female athletes exercising at or slightly below their ventilatory threshold (VT).
This study was a randomized, double-blinded, repeated- measures research. After initially completing a maximal oxygen consumption (Vo2Max) test and familiarization trial, subjects performed two experimental trials separated by one week, the experimental protocol was composed of varying intervals between 45 and 70% Vo2Max, followed by a ride to exhaustion at a higher intensity.
Supplements were consumed immediately before commencing the trial, and every 20 minutes after that.
Supplements I this study were supplied by the Human Performance Laboratory in Austin, Texas. All supplements were similar in taste, color and texture so that the subjects would not be able to tell the difference between each.
Fourteen female cyclists and triathletes were recruited via email announcement from a local triathlon and cycling teams in Austin, Texas. Subjects initially reported to the laboratory for determination of Vo2Max. All trials were conducted on the same cycle ergometer. Before testing, body weight was recorded and subjects were outfitted with a Polar heart Rate (HR) monitor.
Once time for the actual testing, all trials were conducted in the Exercise Physiology Metabolism
Laboratory at the University of Texas at Austin. On the morning of the experimental trials, subjects

arrived at the lab between 7 and 8 am, after a 12 hour fast during which they were permitted to consume only water. Diet and activity logs were collected and verified and body weight was obtained. Once ready for testing, the participants consumed the first supplement before mounting the ergometer. Supplements were provided every 20 minutes during the exercise protocol. Upon nearing exhaustion, the subjects were asked to consume only as much as they felt comfortable. All timing devices were removed from the subject’s sight, blinding participants to the length of the ride completed. Respiratory gas samples and ventilation were collected 5 different times throughout the protocol. The HR and rating of perceived exertion were recorded 12 times throughout the exercises.
The results of this research were as follows: time to exhaustion was significantly greater with the carbohydrate plus protein supplement, with a 15.2% increase in performance to just a carbohydrate supplement. During exercise, the average HR was significantly lower during the carbohydrate plus protein trial in comparison to the carbohydrate supplement. A carbohydrate plus protein sports drink is now the way to go!
I personally liked this article and was drawn to it because of the fact the research was done on female athletes, and I think that most of the time, researchers forget that we still exist and are so worried about only doing their studies on men and their sports. Everyone these days are looking for the best possible way to improve their athletic performance and this seems like it’s one of the best ways, especially once this added to a great training program. It seems like today’s fitness world is nothing but controversy over which is better, protein or carbohydrates, and with this study, it shows that you can use both hand in hand and get a positive, improving outcome. Like is aid earlier, a carbohydrate plus protein sports drink is the way to go, improving all aspects of your athletic performance, making you able to perform longer!