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The Mixing Bowl
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When an athlete hears the word “supplement,” a can of protein powder is usually what comes to mind. Supplements like these can be helpful when convenience and extra calories are desired. Keep in mind that the FDA does not regulate them, so nutrient content can vary.
When shopping for a supplement, remember that “recovery” typically denotes extra protein, while “energy” suggests it has extra carbohydrates. If it is a powder, consider what you will be using to reconstitute the drink. Juice will provide additional carbs, while milk can be used to provide more protein. Read the label on your supplement and remember that skim milk provides an additional 8 grams of protein per 8 oz. Orange juice can provide more than 25 grams of additional carb per 8 oz.
The strength trained endurance athlete requires .7-.8 grams of protein per pound of body weight per day. This can easily be obtained through a balanced diet without supplements. For some athletes, supplements can perhaps more conveniently provide the nourishment they need during and following training. Whether using supplements or not, eating carbohydrate along with protein may increase the speed at which protein is converted to amino acid for use by the muscles during and after exercise.
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