During Competition Nutrition.

I usually wake 3-4 hours before an AM track meet. About an hour After awaking i eat either a protein bar or a bagel. 1-2 hours later i warmup run my race and sometimes right after warmuping up right before my race i feel tired and a bit lightheaded and the same thing happens numerous times throught the competition day. I am assuming that my blood sugar gets really low.
The past 2 weeks in an effort to combat this i have brought in my bag cans of “ensure” and “boost” and drank 1 every 2 hours. I think this has been helping a little bit but i would liketo know what you guys think is the best way to go about nutitrion during the course of a meet and if what i am doing is appropriate.


Nutritional facts


per 8 fl-oz. %Daily Value
Calories 240 *
Calories from Fat 35 *
Protein, g 10 20
Fat, g 4 6
Saturated Fat, g 0.5 3
Cholesterol, mg 5 2
Carbohydrate, g 41 14
Dietary Fiber, g 0 0
Sugars, g 23 *
Water, g 200 *
Vitamin A, IU 1250 25
(50% as beta–carotene) (620) *
Vitamin D, IU 150 40
Vitamin E, IU 30 100
Vitamin K, µg 30 40
Vitamin C, mg 60 100
Folic Acid, µg 140 35
Thiamin, mg 0.38 25
Riboflavin, mg 0.43 25
Niacin, mg 5 25
Vitamin B6, mg 0.7 35
Vitamin B12, µg 2.1 35
Biotin, µg 75 25
Pantothenic Acid, mg 2.5 25
Choline, mg 50 10
Calcium, mg 330 35
Phosphorus, mg 310 30
Iodine, µg 38 25
Iron, mg 4.5 25
Magnesium, mg 105 25
Copper, mg 0.5 25
Zinc, mg 4.5 30
Manganese, mg 0.7 35
Chloride, mg 340 (9.6 mEq) 10
Potassium, mg 400 (10.2 mEq) 11
Sodium, mg 130 (5.7 mEq) 5
Selenium, µg 18 25
Chromium, µg 30 25
Molybdenum, µg 20 25

*Daily Value (DV) not established.

(Vanilla flavor) water, corn syrup solids, sugar, milk protein concentrate, canola oil, high oleic sunflower oil, corn oil, and less than 1% of the following: soy lecithin, carrageenan, salt, artificial flavor, VITAMINS (vitamin A palmitate, beta–carotene, sodium ascorbate, vitamin D3, vitamin E acetate, thiamin hydrochloride, riboflavin, niacinamide, vitamin B6 hydrochloride, folic acid, choline bitartrate, vitamin B12, biotin, calcium pantothenate, vitamin K1) and MINERALS (calcium carbonate, ferrous sulfate, potassium iodide, magnesium phosphate, zinc sulfate, cupric sulfate, potassium citrate, potassium chloride, sodium selenite, chromic chloride, sodium molybdate, manganese sulfate). Contains milk protein.

In addition to the above, Chocolate–, Chocolate Mocha– and Chocolate Malt– flavored liquids contain cocoa processed with alkali. Chocolate Malt also contains malt extract. Butter Pecan also contains natural and artificial flavor, which contains pecan extract and hydrolyzed soy protein. Strawberry–flavored liquid contains Red 3.

Product nutrient values and ingredients are subject to change. Please see product label for most current information.

Refrigerate after opening and use within 48 hours.
When used as a sole source of nutrition, consult your doctor.




Vanilla: -D Water, sugar (sucrose), corn syrup, maltodextrin (corn), calcium caseinate, high-oleic safflower oil, canola oil, soy protein isolate, whey protein concentrate, corn oil, calcium phosphate tribasic, potassium citrate, magnesium phosphate dibasic, natural and artificial flavor, soy lecithin, sodium citrate, magnesium chloride, salt (sodium chloride), carrageenan, choline chloride, potassium chloride, ascorbic acid, ferrous sulfate, alpha-tocopheryl acetate, zinc sulfate, niacinamide, calcium pantothenate, manganese sulfate, cupric sulfate, vitamin A palmitate, thiamine chloride hydrochloride, pyridoxine hydrochloride, riboflavin, folic acid, chromium chloride, biotin, sodium molybdate, sodium selenate, potassium iodide, phylloquinone, vitamin D3 and cyanocobalamin.

Chocolate flavor contains 2.4 mg of caffeine per 8-fl-oz serving. Coffee Latte and Coffee flavors contain a trace amount of caffeine.


The protein source is a blend of three high-biologic-value proteins: casein, soy, and whey.
Calcium caseinate 70%
Soy protein isolate 20%
Whey protein concentrate 10%


The fat source is a blend of three oils: high-oleic safflower, canola, and corn.
High-oleic safflower oil 40%
Canola oil 40%
Corn oil 20%

The level of fat in ENSURE meets American Heart Association (AHA) guidelines. The 6 grams of fat in ENSURE represent 22% of the total calories, with 1.9% of the total calories being from saturated fatty acids and 6.7% from polyunsaturated fatty acids. These values are within the AHA guidelines of < 30% of total calories from fat, < 10% of total calories from saturated fatty acids, and < 10% of total calories from polyunsaturated fatty acids.


ENSURE contains a combination of sucrose, corn syrup, and maltodextrin as carbohydrate sources. The mild sweetness and flavor variety (vanilla, chocolate, strawberry, coffee, butter pecan, black walnut, and eggnog) help to prevent flavor fatigue and aid in patient compliance.

Vanilla and other nonchocolate flavors Sucrose 44%
Corn syrup 28%
Maltodextrin 28%

Chocolate Sucrose 38.2%
Corn syrup 30.9%
Maltodextrin 30.9%


Vitamins and Minerals:

An 8-fl-oz serving of ENSURE provides at least 25% of the Daily Values for 24 essential vitamins and minerals.


Nutrient Facts
8 fl oz
FAN (label number) 7466-02
Cal/mL 1.06
Energy, Cal
Protein, g 8.8
% of total Calories 14.1
Fat, g 6.1
% of total Calories 22.0
Saturated fat, g 0.50
% of total Calories 1.9
Polyunsaturated fat, g 1.85
% of total Calories 6.7
Monounsaturated fat, g 3.27
% of total Calories 11.8
Cholesterol, mg < 5
Carbohydrate, g 40
% of total Calories 63.9
Water, g* 200
Dietary Fiber, g 0
L-carnitine, mg
Taurine, mg
m-Inositol, mg
Fatty acids equal approximately 95% of total fat.

  • 1 g water = 1 mL water = 1 cc water.
    8 fl oz
    Vitamin A, IU 1250
    Vitamin D, IU 100
    Vitamin E, IU 7.5
    Vitamin K, mcg 20
    Vitamin C, mg 30
    Folic Acid, mcg 100
    Thiamin (Vitamin B1), mg 0.38
    Riboflavin (Vitamin B2), mg 0.43
    Vitamin B6, mg 0.5
    Vitamin B12, mcg 1.5
    Niacin, mg 5
    Choline, mg 100
    Biotin, mcg 75
    Pantothenic Acid, mg 2.5

8 fl oz
Sodium, mg 200
Potassium, mg 370
Chloride, mg 310
Calcium, mg 300
Phosphorus, mg 300
Magnesium, mg 100
Iodine, mcg 38
Manganese, mg 1.3
Copper, mg 0.5
Zinc, mg 3.8
Iron, mg 4.5
Selenium, mcg 18
Chromium, mcg 30
Molybdenum, mcg 38

Other Values Density at 23°C, g/mL 1.08
Osmolality, mosm/kg H2O 590
Osmolarity, mosm/L
Renal Solute Load, mosm/L 326
Cal to meet 100% RDIs 1000
mL to meet 100% RDIs 948
Total Cal/g nitrogen 178:1
Nonprotein Cal/g nitrogen 153:1

EAS Myoplex- Ready to Drink


Supplement Facts
Serving size 1 package
Amount Per Serving

General Nutrition
Calories 310
Calories from Fat 70
Total Fat 7 g
Sugars 2 g
Saturated Fat 1 g
Cholesterol 20 mg
Total Carbohydrates 20 g
Sodium 610 mg
Potassium 910 mg
Dietary Fiber 6 g
Protein 43 g
Biotin 150 mcg
Vitamin A 2500 IU
Selenium 40 mcg
Vitamin D 20 IU
Thiamin 1 mg
Niacin 10 mg
Phosphorus 936 mg
Molybdenum 38 mcg
Pantothenic Acid 5 mg
Chromium 96 mcg
Vitamin K 40 mcg%
Riboflavin 1 mg
Vitamin B12 3 mcg
Vitamin E 30 IU
Iodine 80 mcg
Copper 320 mcg
Magnesium 242 mg
Vitamin B6 1 mg
Vitamin C 60 mg
Calcium 478 mg
Zinc 1 mg
Folate 360 mcg
Manganese 1 mg
Iron 2 mg
Filtered water, MyoPro®2 (milk protein concentrate, calcium caseinate, whey protein isolate), maltodextrin, sunflower oil, natural and artificial flavors, inulin, vitamin and mineral blend (magnesium phosphate, potassium citrate, sodium ascorbate, Vitamin A palmitate, beta-carotene, cholecalciferol, dl-alpha-tocopheryl acetate, niacinamide, zinc gluconate, d-calcium pantothenate, pyridoxine hydrochloride, folic acid, biotin, chromium chloride, potassium iodide, phytonadione, sodium molybdate, sodium selenite, cyanocobalamin), cottonseed fiber, sodium hexametaphosphate, carrageenan, dextrose and sucralose.

Product label listed is the chocolate 17oz ready-to-drink. For more information on the other flavors please call 1-800-297-9776.
Recommended Use:
Serve cold and shake well before consuming. Use 2 to 3 servings daily. Refrigerate after opening.

I had listed the products above to get familiar with products mentioned in the original post and the Myoplex was added because of its availbility-

There was an interesting post by 716 on 4-25-2003 on the use of SNAC’s Proglycosyn product-

The following competition protocol for
Proglycosyn may be modified based upon
body weight.

Male sprinters would be recommended to take Proglycosyn according to your race schedule as follows:

Day 1 9:30 am two scoops with 8 oz
water immediately after race to quickly recharge the system.

Day 1 3:00 pm three scoops with 12 oz water immediately after race to enhance recovery.

Day 2 3:00 pm (semi) two scoops with 8 oz water immedately afte race.

Day 2 4:30 pm (final) three scoops with 12 oz water immediately after race.

Higher body weight male sprinters would
take four scoops with 16 oz water immediately after last race of each day.

Most female sprinters would take two scoops with 8 oz water immediately after both races of each day.

Several of the top male and female sprinters in the world have been using this protocol with success.

Hope this information will be hepful.

What exactly is in that supplement you mentioned and how does it compare to the others? And what if it is a one day meet and you are running 2 events plus a field event? Also is this all that needs to be consumed? No solid food? Wont just using liquid nutrition give you the “runs”?


Whey Protein 25g
Total Carbohydrate 25g
L-Glutamine 2.5g
L-Arginine 1g
Mg Creatine 0.23g
Creatine Monohydrate 1g
Chromium - as Polynicotinate 100mcg


I thought I had posted information about Proglycosyn is the past but was unable to find it in a search.

Ingredients in Proglycosyn (Vanilla Cream flavor)-

Instant Whey Protein Isolates, Dextrose, Vanilla Flavoring, L-Glutamine, L-Arginine, Creatine Monohydrate, Magnesium Creatine, Chromium Polynicotinate

Cytosport as an interesting product out-

Cytomax Recovery

Serving Size: 2 Scoops (75g)
Servings Per Container: - 15

% Daily Value*
Total Fat - 18g 28%

Saturated Fat - 8g 40%

Cholesterol - 3mg 4%

Sodium - 100mg 4%

Potassium - 240mg 7%

Total Carbohydrate - 18g 6%

Dietary Fiber - <2g 8%

Sugars - 7g

Protein - 26g 52%

Vitamin A
(50% as beta-Carotene) 50%

Vitamin C 100%

Calcium 15%

Iron 18%

Vitamin D 33%

Vitamin E 200%

Thiamine 100%

Riboflavin 100%

Niacin 100%

Vitamin B6 100%

Folic Acid 100%

Vitamin B12 100%

Biotin 100%

Pantothenic Acid 100%

Chromium 100%

Phosphorus 15%

Iodine 15%

Magnesium 15%

Zinc 15%

Copper 15%

L-Arginine - 1375mg **

L-Glutamine - 3750mg **

BCAA’s - 5030mg **

Ingredients: EVOPRO PLUS™ custom protein, branched-chain and free form amino acid matrix (micellar alpha and beta caseins and caseinates, whey concentrates, whey isolates, milk protein isolates, purified bovine colostrum extract, L-glutamine, L-arginine, L-isoleucine, L-leucine, L-valine, and lactoferrin). LEANLIPIDS™ Trans fat free lipid complex selected for thermogenic and unique energy properties (canola oil, sunflower oil, enzyme engineered polyunsaturated long-chain begetable oils, MCT’s, L-carnitine), CYTOCARB III™, unique complex carbohydrate blend including amylopectin starches, maltodextrins, fructose, CYTOVITE I™ vitamin and mineral premix consisting of (vitamin A acetate, beta carotene, cholecalciferol, d-alpha-toco-pherol acetate, ascorbic acid, folate, thiamin monohydrate, riboflavin, niacinamide, pyridoxine HCL, cyanocobalamin, biotin, pantothenic acid, di-calcium phosphate, potassium iodide, potassium chloride, ferrous fumerate, magnesium oxide, copper gluconate, and zinc oxide), ALPH-L-POLYLACTATE™ (patented L-lactate formulation containing non-acidic L-lactate ionically bound to l-arginine), natural and artificial flavors, acesulfame potassium, sucralose, chromium nicotinate.
** Daily Value not established.


doesnt the cytosport recovery drink go “against the grain” of what we are seeing in most other recovery specific drinks? we carry the cytosport line in our store and i didnt bring in the recovery formula as it didnt make sense to me on paper. im not flaming you by any means or questioning your judgement, but can you explain why you would use it over go, surge, R4 etc?

Here is the info on Surge-

I will have to answer the other questions later as I have to walk out the door right now-


Serving Size - 2 Rounded Scoops (92.4g)
Servings Per Container - 10

Calories - 350 Calories from fat - 15

% Daily Value*
Total Fat - 1.5g 2%*

Saturated Fat - 1g 5%*

Cholesterol - 55mg 18%*

Total Carbohydrate - 49g 16%*

Sugars - 45g †

Protein - 25g 50%

Calcium - 30mg 3%

Phosphorous - 60mg 6%

Sodium - 360mg 15%

L-Phenylalanine - 3g †

L-Glutamine - 3g †

L-Leucine - 2.25g †

L-Valine - 1.75g †

L-Isoleucine - 1.25g †

Ingredients: d-glucose, whey-protein hydrolysate, maltodextrin, natural and artificial flavors, aspartame.

  • Percent Daily Values (DV) are based on 2,000 calorie diet. Your daily values may be higher or lower depending on you calorie needs.

† Daily Value not established.


By “against the grain” with Cytosport Recovery do you mean the protein to carb to fat ratio?

yes exactly. i looked over the specs and it seems ok for a during the day mrp but not in the recovery window.

i’m quoting this directly from berardi’s website…

“While your post-workout feeding should be rich protein and carbohydrate, this meal should be fat free. The consumption of essential fats is one of the most overlooked areas of daily nutritional intake but during the post workout period, eating fat can actually decrease the effectiveness of your post-workout beverage. Since fat slows down transit through the stomach, eating fat during the post workout period may slow the digestion and absorption of carbohydrates and proteins. As your post workout feeding should be designed to promote the most rapid delivery of carbohydrates and protein to your depleted muscles, fats should be avoided during this time.”

If you are spending money on fish oil and udos blend…you don’t want to have an expensive set of love handles!

Here is the part I don’t get-

The magical 2 to 1 ratio of carbs to protein is the same for all these activities?


Post-Exercise Carbohydrate/Protein Supplements
Supplement Review
By John M Berardi
First published at www.johnberardi.com, Nov 3 2003.


Post-exercise carbohydrate – protein supplements

What is it?

Post exercise Carbohydrate – Protein supplements contain “fast” protein and carbohydrates meaning quickly digested and absorbed proteins (such as whey protein) and simple sugars (including glucose and/or glucose polymers). Often these products also contain additional amino acids and/or creatine.

What does it do?

While strength and endurance training and competition promote a host of physiological benefits, both types of exercise stress the body to a large degree. Not only are muscle substrates (stored carbohydrate/glycogen, stored amino acids, and stored phosphagens like ATP and phosphocreatine) depleted but also protein status becomes negative, muscles suffer structural damage, blood cortisol rises, and immune function is compromised. Fortunately, the body is designed to respond to these changes by providing a short post exercise period in which all these negative effects can be remedied as long as proper nutrition is provided, and fast. Well designed post-exercise Carbohydrate – Protein supplements are designed to deal with each of the aforementioned changes, rapidly replenishing muscle glycogen and muscle phospagens, rapidly shifting the body from a catabolic state to an anabolic one, managing blood cortisol, supporting immune function, and protecting muscles from excessive structural damage.

Where does it come from?

Post exercise Carbohydrate – Protein supplements represent the true definition of “nutritional supplement” in that they are fast digesting proteins and carbohydrates provided in a fast acting liquid form. The major protein component of a good post exercise supplement is usually a high quality, enzymatically hydrolyzed whey protein. Whey protein makes up about 20% of the protein found in milk (80% of milk protein is casein) and when enzymatically hydrolyzed, whey protein is more quickly digested, is non-allergenic, and retains its health promoting properties. The carbohydrates in a good post exercise should come from a blend of glucose and maltodextrin (glucose polymer). Glucose and maltodextrin are simple sugars and while simple sugars are not recommended any other time of the day, they are critical during the immediate post-exercise period for replenishing fluid and muscle glycogen.

How do I use it?

Strength athletes/weight lifters interested in increasing muscle mass – Sip 0.8g/kg carbohydrate and 0.4g/kg protein dissolved in 1L of water during exercise. Immediately after exercise ingest another identical beverage. Eat a solid food meal 1h later.

Strength athletes/weight lifters interested in preserving muscle mass while dieting – Sip 0.4g/kg carbohydrate and 0.2g/kg protein dissolved in 0.5L of water during exercise. Eat a solid food meal 1h after exercise.

Endurance athletes interested in optimal recovery from training/practice – Drink 0.4g/kg carbohydrate and 0.2g/kg protein dissolved in 0.5L of water 15 min prior to exercise. Immediately after exercise ingest 0.8g/kg carbohydrate and 0.4g/kg protein dissolved in 1L of water. Eat a solid food meal 1h later.

Endurance athletes interested in optimal recovery between competitions – Drink 0.8g/kg carbohydrate and 0.4g/kg protein dissolved in 1L of water immediately after exercise. Drink another identical beverage 1h later. Eat a solid food meal 1h later.

Credibility Rating – 4/4

Rating Scale:

4/4 This supplement/regimen has significant scientific backing and can
produce significant benefits in most individuals.
3/4 There exists a sound theoretical basis for its ergogenic effects; may
work in certain individuals; further research is needed to elucidate
their respective effects.
2/4 Science is equivocal, animal data and human data may be conflicting;
or mechanism of action may be unclear.
1/4 Little or no science as well as poor theoretical foundation.

Scientific References:

Biolo, G., S. P. Maggi, B. D. Williams, K. D. Tipton, and R. R. Wolfe. Increased rates of muscle protein turnover and amino acid transport after resistance exercise in humans. Am.J.Physiol 268: E514-E520, 1995.
Biolo, G., R. Y. Declan Fleming, and R. R. Wolfe. Physiologic hyperinsulinemia stimulates protein synthesis and enhances transport of selected amino acids in human skeletal muscle. J.Clin.Invest 95: 811-819, 1995.
Biolo, G., K. D. Tipton, S. Klein, and R. R. Wolfe. An abundant supply of amino acids enhances the metabolic effect of exercise on muscle protein. Am.J.Physiol 273: E122-E129, 1997.
Biolo, G., B. D. Williams, R. Y. Fleming, and R. R. Wolfe. Insulin action on muscle protein kinetics and amino acid transport during recovery after resistance exercise. Diabetes 48: 949-957, 1999.
Chesley, A., J. D. MacDougall, M. A. Tarnopolsky, S. A. Atkinson, and K. Smith. Changes in human muscle protein synthesis after resistance exercise. J.Appl.Physiol 73: 1383-1388, 1992.
Ivy, J. L., A. L. Katz, C. L. Cutler, W. M. Sherman, and E. F. Coyle. Muscle glycogen synthesis after exercise: effect of time of carbohydrate ingestion. J.Appl.Physiol 64: 1480-1485, 1988.
Ivy, J. L., M. C. Lee, J. T. Brozinick, Jr., and M. J. Reed. Muscle glycogen storage after different amounts of carbohydrate ingestion. J.Appl.Physiol 65: 2018-2023, 1988.
Ivy, J. L. Dietary strategies to promote glycogen synthesis after exercise. Can.J.Appl.Physiol 26 Suppl: S236-S245, 2001.
Ivy, J. L., H. W. Goforth, Jr., B. M. Damon, T. R. McCauley, E. C. Parsons, and T. B. Price. Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement. J.Appl.Physiol 93: 1337-1344, 2002.
Levenhagen, D. K., J. D. Gresham, M. G. Carlson, D. J. Maron, M. J. Borel, and P. J. Flakoll. Postexercise nutrient intake timing in humans is critical to recovery of leg glucose and protein homeostasis. Am.J.Physiol Endocrinol.Metab 280: E982-E993, 2001.
Rasmussen, B. B., K. D. Tipton, S. L. Miller, S. E. Wolf, and R. R. Wolfe. An oral essential amino acid-carbohydrate supplement enhances muscle protein anabolism after resistance exercise. J.Appl.Physiol 88: 386-392, 2000.
Roy, B. D., M. A. Tarnopolsky, J. D. MacDougall, J. Fowles, and K. E. Yarasheski. Effect of glucose supplement timing on protein metabolism after resistance training. J.Appl.Physiol 82: 1882-1888, 1997.
Roy, B. D. and M. A. Tarnopolsky. Influence of differing macronutrient intakes on muscle glycogen resynthesis after resistance exercise. J.Appl.Physiol 84: 890-896, 1998.
Roy, B. D., J. R. Fowles, R. Hill, and M. A. Tarnopolsky. Macronutrient intake and whole body protein metabolism following resistance exercise. Med.Sci.Sports Exerc. 32: 1412-1418, 2000.
Tarnopolsky, M. A., M. Bosman, J. R. Macdonald, D. Vandeputte, J. Martin, and B. D. Roy. Postexercise protein-carbohydrate and carbohydrate supplements increase muscle glycogen in men and women. J.Appl.Physiol 83: 1877-1883, 1997.
Tipton, K. D., A. A. Ferrando, S. M. Phillips, D. Doyle, Jr., and R. R. Wolfe. Postexercise net protein synthesis in human muscle from orally administered amino acids. Am.J.Physiol 276: E628-E634, 1999.
Tipton, K. D., B. B. Rasmussen, S. L. Miller, S. E. Wolf, S. K. Owens-Stovall, B. E. Petrini, and R. R. Wolfe. Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am.J.Physiol Endocrinol.Metab 281: E197-E206, 2001.
Yaspelkis, B. B., III and J. L. Ivy. The effect of a carbohydrate–arginine supplement on postexercise carbohydrate metabolism. Int.J.Sport Nutr. 9: 241-250, 1999.
Zawadzki, K. M., B. B. Yaspelkis, III, and J. L. Ivy. Carbohydrate-protein complex increases the rate of muscle glycogen storage after exercise. J.Appl.Physiol 72: 1854-1859, 1992.

depending on your goals, its doesn’t have to follow the 2:1 ratio. i know clemson and i even talked about even using a 4:1 ratio. but i still feel adding fat to the postworkout drink probably isn’t the best idea.

I think 2:1 is fine post strength training but I would be more in favour of 4:1 for the more endurance based stuff (based on Ed. Burkes research which I think as N4D pointed out was the basis for the first range for endurnce type drinks like R4) - possibly best post (intensive) tempo.

Of course it is all influenced by:
Aims/goals - short and long, duration, intneisty and how you actually feel.

Here is some interesting info from the Cytosport website-


Why Protein in Sports Drinks Don’t Mix
by Dr. George Brooks

“The Body’s Desired Fuels During Aerobic Activities”

  Some sports drinks contain proteins for one reason; those concocting them don’t know basic physiology and metabolism.  Contrary to the notions of some people, proteins, and to a lesser extent, amino acids are not always appropriate for use as sports supplements and a primary example of the misuse of proteins in supplements is their inclusion in hydration beverages taken during training and competition.  Here are some of the reasons for not including proteins in a sports drink:

· Proteins are not major energy sources for muscle work;

· Proteins need to be digested to amino acids before they can be absorbed from the digestive system into the blood; this makes proteins slow to be assimilated;

· Worse, inclusion of proteins slows assimilation of the other constituents in a sports drink, namely fluid, carbohydrate energy sources and electrolytes in the drink, and

· Proteins as commonly available in whey residues often taste bad; this discourages consumption of hydration beverages by athletes working hard in hot environments who sometimes need every drop of fluid they can assimilate.

The Crossover Concept[1] is the major contemporary model of fuel energy utilization during physical activity. According to this concept, in a resting postabsorptive person (i.e., someone has fasted 12-hr. overnight), fats are the major fuel in muscles and at the whole body level. In this context, proteins will represent < 10% of the energy used. But, as exercise starts, the use of fats increases somewhat, but the use of carbohydrates increases more. Then as exercise power output rises from mild to moderate, through hard and on to maximal exercise intensities, the use of carbohydrates rises exponentially. Peak fat oxidation occurs at about 45-50% max[2], and declines thereafter as the body switches (‘crosses over to’) to almost exclusive carbohydrate[3] oxidation. In working muscle biochemical processes are optimized to provide energy rapidly and with the greatest oxygen use efficiency; these mechanisms open the gates to carbohydrate use and shut the doors to use of fats, proteins and amino acids.

In addition to being poor energy sources for muscle work, proteins in the diet slow digestion and absorption. First, proteins need to be digested to amino acids, and then the amino acids need to be absorbed. In contrast to carbohydrates (lactate and sugars), electrolytes and water that are absorbed at the beginning of the small intestine, amino acids are absorbed lower down. So when vendors mistakenly add proteins to sports drinks to provide some mythical benefit, they inadvertently make the drink content more concentrated and delay absorption of the efficacious substances in the drink.

So, why include proteins in a spots drink, who knows why ?! Why give the athlete something not used and why give them something that will slow assimilation and use of the fluids, electrolytes and energy they need during activity. Certainly proteins and amino acids can be beneficial during recovery from exercise when the body’s anabolic process are heightened, but providing proteins and most amino acids during training or competition has no plausibility.


[1] Brooks, G.A. Importance of the “Crossover Concept” in exercise Metabolism. Clin. Exp. Pharm. Physiol. 24:889-895, 1997.

[2] Max in the sense of maximal oxygen consumption, or VO2max

[3] The carbohydrates used are: glycogen, lactate, glucose

Brooks doesn’t know what he’s talking about honestly. He didn’t say which type of protein, etc. That’s a major mistake. The article is useless if he’s trying to make $$$ profits by twisting the truth over proteins and such. Go by Beradi. Surge is very good one compared to others. You can use it during workout as long as the solution is around 7%, much like Gatorade for optimum absorption. You know what happens if you drink soda during the workouts? You get nausous b/c of high solution/concenration of CHO.

I just make my own recovery drinks as it’s much cheaper and near the quality of Surge.