The first bit I will contribute here from the world of sport science deals with nutrition and recovery (inspired by a blurb in a recent email from my ski club here). The sports drink and nutritional supplement market is a huge money-maker, but are expensive sports drinks worth it? Supplements and sports drinks can certainly play an important role in an athlete's nutrition/recovery; however, the use of lots of supplements suggests that one does not trust their own nutritional choices (paraphrasing the head coach of the Finnish Natl team as well as my dad here...). A well-balanced and adequate diet that is made up of a variety of foods should be able to reasonably fulfill your daily nutrient requirements and besides that, the bioavailability of nutrients is typically higher in foods than in pills and powders. (The mini disclaimer: some supplements may be necessary, for example, calcium and iron for women...).
A recent study by
A quick explanation: Long bouts of endurance exercise deplete muscle glycogen stores (your fuel) and increases the rate of protein synthesis while at the same increasing the rate of protein degradation (which typically exceeds the rate of synthesis). In order for the muscles to recover from endurance exercise (so you can get back out there and do it again), glycogen stores need to be replenished and a positive net protein balanced needs to be achieved. Glucose is needed for glycogen synthesis and amino acids are needed for protein synthesis, so simply put: carbs and protein are needed for recovery.
In this study by Kammer et al., subjects randomly performed two trials after whcih they were given either Wheaties and non-fat milk or a commercially available sports drink. Similar positive results were achieved with cereal and milk as with the commercial recovery drink. This suggests that cereal and milk are an effective recovery food. (A
For more details on these studies, my embedded links should bring you to the articles. Until next time, eat your Wheaties (or insert other whole grain cereal here)!