![]() ![]() To boost the benefits, blend whey protein with soy milk. In fact, gram for gram, whey is the best source of protein for new muscle synthesis, experts claim. Apart from its rapid digestion (which means it reaches the muscle quickly) the secret component of whey is a group of proteins known as branched-chain amino acids - and in particular leucine.Īccording to Professor Stuart Phillips, leading protein researcher at McMaster University, leucine is the essential trigger for new muscle synthesis, which makes whey’s high proportion of leucine a muscle-building winner. When it comes to muscle-building, whey protein stands head and shoulders above the competition. Whey protein + soy milk = build stronger muscles Coffee: performance benefits are evident at doses as low as 1-3g per kilogram of body weight - a single espresso contains around 80mg of caffeine. Levels peak around 45-90 minutes after ingestion, so take a cup an hour before hitting the roads.ĭial it in: One banana = 30g of carbs. In a 2012 study from Bath University, researchers found coffee as effective as a caffeinated beverage in improving TT performance in trained male cyclists. Not only does it increase alertness, it reduces perception of fatigue, boosting performance by 1-5 per cent. Since it’s removal from the WADA prohibited list in 2004, caffeine has become one of the most popular performance-boosting aids. ![]() In one study from the University of Texas, bananas were as effective as Gatorade in fuelling TT performance in trained cyclists. The mid-glycaemic-index fruit raises blood sugar slowly at a steady rate, making it the ideal for sustaining endurance exercise. With around 30g of carbohydrate per large fruit, bananas are nature’s portable cycling fuel. Coffee + banana = pre-ride energy boostįor a natural pre-ride lift, look no further than your fruit bowl and espresso machine. ![]() Squeeze your honey into the corner of plastic sandwich bags and tie the top, buy in pre-prepped honey sticks or mix with water. Two to three tablespoons per hour should be adequate to avoid hitting the wall. Last year, researchers in physical education and sport sciences in Azad University evaluated the antioxidant effects of supplementing a 10-week treadmill training programme with honey (50g a day diluted in 200ml water).Īfter 10 weeks, the athletes receiving the honey had significantly lower levels of inflammatory markers and higher levels of anti-inflammatory compounds than the control group.ĭial it in: A tablespoon of honey contains 17g of carbohydrate. One of the benefits of honey is that it contains a mixture of sugars (fructose and glucose), which increases carbohydrate oxidation the two sugars use different absorption pathways.Īnd that’s not all. Results showed the honey and dextrose gel were equally as good at improving performance as the placebo. In a double blind, placebo-controlled study, nine trained male cyclists performed three 64km time trials consuming either a placebo gel, a dextrose gel, or honey mixed with 250ml water every 16km. In a series of experiments assessing the ability of various carb sources to fuel endurance exercise, Memphis University researchers evaluated honey as a natural alternative to sports gels. Sports drinks are the go-to option to provide the recommended 30-60g of carbohydrate per hour, but there is a more natural (and cost-effective) route. ![]() If you’re riding for longer than an hour, you need to replenish carbohydrates or face the dreaded bonk. ![]()
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