From the editors of Women's Health Magazine.
Gels with carbs and protein boost endurance and protect muscles better than carb-only gels, reports a study in the Journal of Strength and Conditioning. After downing a gel with 40 grams of carbs and 10 grams of protein, research subjects cycled nearly 14 minutes longer than they did after having one with 40 grams of carbs and no protein. Plus, scientists found fewer post-exercise enzymes (an abundance of which would indicate muscle damage) in cyclists' blood after the combo shot. The amino acids in protein may help protect and repair muscle, but it's unclear how protein increases endurance, says co-author Michael J. Saunders, Ph.D. Try Accel Gel; for sustained workouts where it's tough to talk, suck down half a packet every 15 minutes.

Tip: Check out Ride Here, Right Now. Three destinations for on- or off-road cycling. And, to build coordination, strength and speed ... check out Amy Dixon's Agility Workout.