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What to drink before a race?

Speculations regarding what to consume have been in talks for the past 90 years and is still continuing to evolve…

If you drink one of the following 15-20 mins before a race, what happens:

  1. Water ingestion = no significant increase in performance
  2. = slight spike in performance
  3. Carbohydrate and protein hydrolysate drink combined = increase in performance and energy stores are retained the most during the race. In addition, there is a decrease in plasma creatine kinase, muscle soreness and increased protein and glycogen synthesis.

Take home message: Utilize a carbohydrate and protein hydrolysate drink before a marathon or cycle race.