No added benefit of protein shakes on cycling performance!

This article looks at the effect of protein supplementation on cycling performance

What’s the deal?

Protein shakes. We’ve all seen them and been tempted. They claim to be great for bulking up and improving performance, but are they effective for endurance-based exercise?

What did they do?

60 participants were recruited to perform a 12-week cycle-based exercise training plan, 3 days per week. Half of the participants consumed a protein shake after each training session and before bed each night, whereas the other half consumed a placebo shake. Their performance in a 10km time trial was compared before and after the 12-week plan.

What happened?

Participants in both groups saw improved performances in their 10km time trial. There was also an average 11% increase in VO₂ max over the 12 weeks for both groups. As such, there was no added benefit to consuming protein shakes. Participants in the protein shake group did tend to have a slightly bigger increase in leg muscle mass though.

What can you tell me about the people?

All participants were healthy males, with an average BMI of 24. Ages ranged from 18-40, but the average age was about 27.

What else should I know?

The training sessions were performed on Mondays (low intensity intervals), Wednesdays (low intensity continuous) and Fridays (high intensity intervals). The protein shake was made from casein, a protein found in milk.

What will I do differently?

I once bought a tub of protein, but unfortunately it didn’t agree with my stomach. I ended up using it as an awkward-shaped weight, before eventually (and reluctantly) throwing it out. Since then I’ve constantly been wondering if I’m missing out. With the exception of some potential leg gains, I guess not.

Acknowledgements

This research was published in October 2019 by KL Jonvik and colleagues from the HAN University of Applied Sciences, Nijmegen, Netherlands.

This article highlights our personal take on their research, but there is so much more information available! Check it out here and see what you think!