The truth about carbo-loading, according to this piece in the New York Times, is that it is itself a load. So is the notion that energy or "recovery" drinks like Accelerade drink, Endurox R4 powder, PowerBar Recovery bar, will improve your performance, or lead to quicker recovery. Most Excellent Health Writer Gina Kolata reminds us that muscles don’t really need much protein.
Michael Rennie, a physiologist at the University of Nottingham in England who studies muscle metabolism, tells Kolata that 10 to 15 grams of protein is
probably adequate for any adult, and no one needs a special drink or
energy bar to get that. One egg has 6 grams of protein. Two ounces of
chicken has more than 12 grams. Muscles need to replenish
glycogen, their fuel supply, after a long exercise session, says Kolata, and for that they do need carbohydrates, but once again, not that much. About one
gram of carbohydrate per kilogram of body weight is plenty. Read more from Gina Kolata about what your body really needs to compete in endurance events.