Q: What is the ratio of carbs-to-protein of sports drink and/or bars and gels that folks need during long training and marathons themselves (4+ hours?) I thought 4:1 was right?
A: During long-distance events, such as a 4-hour marathon, carbohydrates are the necessary nutrient on which to focus. Protein has not been proven to be as important when consumed during endurance exercise. Some research literature shows that protein during exercise is beneficial, but others show no benefit. In higher-intensity activities lasting longer than 60 minutes, we recommend consuming 45–90 grams of carbs per hour. Or, to be more specific to the athlete’s weight, multiply their weight in kg by .2. This number can also be used as the amount of grams of carbohydrates recommended per hour of activity.
PowerBar offers an ideal product to meet the carbohydrate needs of athletes during exercise. PowerBar
® Gel Carbohydrate Electrolyte Blend is a convenient source of carbohydrates that provides 27 grams per packet. This product contains the PowerBar
® C2MAX glucose/fructose blend, which is a combination of glucose and fructose in a 2:1 ratio. Some research has shown improved athletic performance up to 8% in trained athletes.
Research suggests that consuming some protein along with carbs after exercise can help with recovery. However, according to the American College of Sports Medicine guidelines, there really isn't an optimum ratio of carbs to protein. It is more important to take in an adequate supply of carbs and protein than the particular ratio that happens to be in the product. You want to consume a beverage or bar plus fluid that promotes rehydration and replenishment of muscle glycogen stores, and provides some protein as a source of amino acid building blocks for muscle repair and building. As an example, PowerBar
® Recovery shake provides 13 grams of protein per 40 grams of carbs. This is a level of protein that delivers necessary amino acids, but doesn't detract from palatability and the ability to effectively rehydrate and replenish glycogen stores.
Another recovery option is the PowerBar
® Recovery bar, which provides 30 grams of carbs and 12 grams of high-quality protein. The PowerBar Recovery shake and the PowerBar Recovery bar both have about a 3:1 ratio.