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A N A B O L I C D R I V E
Not to blindside you with too much science, but here’s the lowdown on some recent work from the ivory tower. First off, anyone who thinks that merely drinking sugar- containing sports drinks is enough, think again. Drinking a sports drink before, during or after exercise is about as effective as entering the UFC’s Octagon after taking ballet lessons. Yep, it just ain’t enough.
A carb-and-protein blend better than carbs.
A study looked at whether resistance exercise perfor- mance and postexercise muscle damage were altered for those drinking a carbohydrate-and-protein beverage. Thirty-four male subjects completed three sets of eight repetitions at their eight-repetition maximum to fatigue. They did, in order, high pulls, leg curls, standing over- head presses, leg extensions, lat pulldowns, leg presses and bench presses. In a double-blind manner they drank 355 milliliters of either a carb-and-protein bever- age or a placebo (electrolyte and artificial sweetener) 30 minutes prior to exercise: 177 milliliters immediately prior to exercise, 177 milliliters halfway through the exercise bout and 355 milliliters immediately following exercise. Those on the carb-and-protein drink experienced re- duced muscle damage and soreness.1
A creatine-aminos-and-protein combo is bet- ter than carbs. Researchers compared a drink
containing creatine, amino acids and protein to a carbo- hydrate placebo on body composition, strength, muscular endurance and anaerobic performance before and after 10 weeks of resistance training. Fifty-one men were ran- domly assigned to either the test drink or the placebo and performed two 30-second Wingate anaerobic tests (which is one painful bike exercise) to determine peak power and mean power. They found that the test drink was more ef-
fective than carbohydrates alone for improving anaerobic power production.2
Protease supplement works. What about the use
of enzymes? Scientists studied the effect of a protease supplement on delayed-onset muscle soreness. They discovered that a protease supplement may be useful for reducing strength loss immediately after eccentric exercise and for aiding in short-term strength recovery.3
—Jose Antonio, Ph.D.
Editor’s note: You can listen to Dr. Jose Antonio and
Carla Sanchez on their radio show Performance Nutrition, Web and podcast at www.performancenutritionshow.com. Dr. Antonio is the CEO of the International Society of Sports Nutrition—www.TheISSN.org. His other Web sites include www.SupplementCoach.com, www.Javafit.com, www .PerformanceNutritionShow.com and www.JoseAntonioPhD. com.
References
1 Baty, J.J., et al. (2007). The effect of a carbohydrate and
protein supplement on resistance exercise performance, hormonal response, and muscle damage. J Strength Cond
Res. 21:321-9.
2 Beck, T.W., et al. (2007). Effects of a drink containing
creatine, amino acids, and protein combined with ten weeks of resistance training on body composition, strength, and anaerobic performance. J Strength Cond Res. 21:100-4.
3 Beck, T.W., et al. (2007). Effects of a protease supple-
ment on eccentric exercise-induced markers of delayed-onset muscle soreness and muscle damage. J Strength Cond Res. 21:661-7.
A N T I O X I D A N T S
When we eat fruit, most of us grab a single apple or ba- nana for a blast of healthful antioxidants, but eating a few fruits together may be bet- ter. Mixing fruits, as in fruit salads, appears to boost antioxidant reactions more than eating individual fruits alone. Sure, it’s easier to peel a banana than to get out the knife and cutting board, but if you take the time to dice up lots—more than one serving—and put your salad in the fridge, you’ll have it for convenient snacking.
—Becky Holman www.X-tremeLean.com