Micronutrients & recovery

Adding protein to carbohydrate beverages during endurance exercise does not improve performance but suppresses markers of muscle damage and reduces feelings of muscular soreness.

If you are doing long endurance events, stick to carbohydrates for fuel. You can add a small amount of protein (0.25 g/kg/hour) to help reduce muscle soreness the next day, but do not expect it to make you faster or last longer.