Hi.
I read this http://triathlete-europe.competitor.com/2013/02/05/ten-endurance-sports-nutrition-myths by Matt Fitzgerald and found point 7 interesting:
“For example, the addition of a small amount of protein to the typical sports drink formula, with a 6-8 percent concentration of carbohydrate, has been proven to increase endurance and reduce exercise-induced muscle damage.”
I would like to try that out. So anyone know what bars and gels I can try that contains both carbs and a bit of protein?
In our experience, the benefit of the inclusion of a protein in a drink or gel, doesn’t outweigh the risk of potential GI distress when a whole protein is present. As mentioned above, the **Accel Gel **does contain protein, but if you’re looking to test that route, you’d be better off testing a product w/ the inclusion of amino acids vs whole proteins.
Basically, branch chain amino acids (bcaa’s) and glutamine are inherent in protein at about 1g of amino acids for 4.5g of whey protein. The research on the free form amino acids shows the same benefit as what is found in the complete protein and funny enough, the free form amino acid research came first. Basically, the protein research simply took what was already known about bcaa’s and glutamine and replicated those studies using complete protein…its nothing new. It is however much cheaper to formulate products with complete proteins…the problem is that during exercise, proteins are harder to digest and they can start to go rancid in the heat… anyone who has left a bottle of any of the protein containing drinks, in your car on a hot summer day, knows what happens to that bottle. You don’t have this issue with free form amino acids.
As such, for athletes looking to test a product w/ the inclusion of a protein, we recommend using either the **EFS powder **or **EFS Liquid Shot Gel **as the 2,000 mg in either of these products, equates to about 9g of Whey protein, but without the thickness or tendency to go rancid.
I hope that makes sense, but let me know if you’d like further clarification.
Now thats nice info and products look cool, but are WAAAAAAAY too pricy. nope, not going to happen at that price!
Just so you’re aware, a flask of the EFS Liquid Shot has (5) servings in it…not sure if you thought it was just a single serving, so it’s basically the same price as other gels (GU, PowerBarGel, etc…).
Hi.
I read this http://triathlete-europe.competitor.com/...orts-nutrition-myths by Matt Fitzgerald and found point 7 interesting:
“For example, the addition of a small amount of protein to the typical sports drink formula, with a 6-8 percent concentration of carbohydrate, has been proven to increase endurance and reduce exercise-induced muscle damage.”
I would like to try that out. So anyone know what bars and gels I can try that contains both carbs and a bit of protein?
Thanks!
Powerbar’s Performance Energy Line of bars have 8-9g of protein per bar and are super easy to digest and don’t give me any GI discomfort. They also happen to be super tasty, do well in the heat, and are not going to crumble while trying to tare open the package and eat on the bike. Favorite flavors include Peanut Butter, Cookies and Cream, and Chocolate Peanut Butter. This is one of the products that I would have never really tried unless I was a Powerbar athlete, but now I find this to be my goto bike fuel for training.
Ah, that makes it more competetive pricewise. Yet once opened I need to consume all 5 i guess? I was thinking more of a single serving size that I can take with me for those 1½-2hr runs or multiple hr bikerides.
Ah, that makes it more competetive pricewise. **Yet once opened I need to consume all 5 i guess? **I was thinking more of a single serving size that I can take with me for those 1½-2hr runs or multiple hr bikerides.
Not at all. The **EFS Liquid Shot **comes in a resealable/reusable flask, so you can consume as little or as much as you like. Any unused portion can be saved for MONTHS.
If you’re just trying to get on some protein I strongly suggest you try a product like Infinit. If you want it cheaper, it’s quite easy to make something similar yourself although I think their pricing is good considering the flavour, customisation, content.
I used to use Accel gels and then switched to Infinit and like it a lot more although I don’t really suffer from pangs of hunger on long rides.
Having said all that I personally haven’t felt much difference by adding protein to my workout nutrition. If the evidence says it works then I feel the gains are marginal. I really wouldn’t worry about protein content for a sub 2 hour run though, especially if you have a good base.
My understanding is that your body starts using protein as a fuel source when your carb stores are low/depleted so if you’re running at low/medium intensity, have eaten well beforehand and have some energy coming in, then the protein intake would have minimal improvement. DISCLAIMER: I am not a nutritionist and may be way out on this one!
High 5 seems to have a selection of products and is fairly easy to get from Probike Kit. I have tried their products and they aren’t bad. I haven’t tried the bars, but the gels are actually nice as they are very liquid and easy to get down.
What is a ‘small amount’ '? In front of me - PowerBar 45 g carbs, 8g protein. Hammer bar 27 g carbs, 6 g protein. Interestingly, the Cliff Bar flavor I picked up had 10 g protein. Are you looking for less protein than these? None are advertised as ‘protein bars’.
High 5 seems to have a selection of products and is fairly easy to get from Probike Kit. I have tried their products and they aren’t bad. I haven’t tried the bars, but the gels are actually nice as they are very liquid and easy to get down.
Yea, I noticed their 4:1 range last night on pbk as well. Pbk also seems to have the best prices (at least compared to wiggle and crc). So I am thinking about trying a few high 5 4:1 and powerbar energize and see what works the best. For me I feel like I need something solid on longer training rides whereas a single gel is fine on the longer runs. For me I feel the need after around 1½hr, which means that for such a run I would not consume any energy supplement, but going past 1½ hr run, say 2hrs, I’d like a gel at around the 1hr 15min mark or so. And since I am all out of gels and bars I thought I’d try out something that contains a bit of protein (Or bcaa’s).
Now thats nice info and products look cool, but are WAAAAAAAY too pricy. nope, not going to happen at that price!
Just so you’re aware, a flask of the EFS Liquid Shot has (5) servings in it…not sure if you thought it was just a single serving, so it’s basically the same price as other gels (GU, PowerBarGel, etc…).
I live in Europe, so I can get Accel, Powerbar and high 5 very easy (w/o customs and taxes etc.), but the EFS stuff seems like I need it shipped from US. That would make it rather pricey.
What is a ‘small amount’ '? In front of me - PowerBar 45 g carbs, 8g protein. Hammer bar 27 g carbs, 6 g protein. Interestingly, the Cliff Bar flavor I picked up had 10 g protein. Are you looking for less protein than these? None are advertised as ‘protein bars’.
