The Inside Scoop on Sports Drinks

[neopro]

If you are doing activites that are lasting longer than 45 minutes, then sports drinks have been shown to improve performance, hydration and recovery. This means that sports drinks should be included in an athletes diet but should not displace water completely. Both are necessary for optimal perfromance.

At this point in time there are 4 major categories for sports drinks, each catering to a specific goal:

1. electrolyte-replacement drinks
2. carbohydrate-replecements drinks
3. protein drinks
4. energy drinks

Of all the companies manufacturing sports drinks, they are all attempting the same objectives: stimulate the drive to drink, improve performance by providing carbs, maintain blood volume and restoring normal hydration levels.

When your sports drink tastes good you are going to drink more often than if you did not enjoy the taste so companies have found that providing a sports drink that tastes good will lead to more intake.

A drinks osmolality (# of volume of particles in a given volume) will determine how fast we can absorb the drink. Basically the thicker the drink, the more time it will take to get absorbed into the small intestine. The most effective sports drinks have 6-8% carb b/c it can be rapidly absorbed when consumed. A mix of glucose, sucrose, maltodextrin, and fructose is ideal b/c they can activate a variety of transport mechanisms at once

Sports drinks will also delay fatigue b/c carbohydrate absorption during exercise spares liver gylcogen and maintains blood glucose for use by the brain and central nervous system.

Events less than 60 minutes
If your exercise less than 60 minutes, ice cold water is the best way to go. Get a wide-mouth water bottle and fill it halfway with ice cubes and the rest with good clean water.

Events lasting 1-3 hours
Glycogen depletion becomes a concern for events between 1-3 hours and studies have shown that ingesting carbs can delay the onset of fatigue and improve power output, speed and stamina. The ideal drink will contain both electrolyte and carbohydrate. For most athletes in most conditions drinking btwn 24-48 ounces per hour should be adequate to replace at least 80% of fluid loss.

A 50/50 mix of water/gatorade endurance formula is ideal accompanied by a gel and or energy bar.

Events longer than 3 hours
During these event glycogen depletion is vitrually ensured and the ability to sustain adequate energy output is dependent on carb ingestion. A combination of sports drink, plain water and solid food are necessary to keep energy levels adequate.

[hulkmolar]

good advice.

I recently moved to Florida from Colorado and have found my intake needs changed dramatically.

I now keep a powerbar handy to grab a bite every 20 mins. or so. Without that and a ton of water I find I bonk a LOT quicker in the humidity!

[TWIJJR]

If You Aint Cheatin You Aint Tryin Hard Enough

Do You Type All Of This Stuff As You Are Reading It Or Are You Somehow Scanning The Words Out Of A Book Then Posting It, You Are Awsome.

Jt

[whatabetty]

How do you feel about sports drinks with more protein in them like Accelerade?My understanding drinks with carbs and protein help with a quicker recovery for the longer endurance times.

[Brock Samson]

Studies have shown that over the course of extended endurance events (3+ hrs) protein stores are also depleted and therefore a sports drink like accelarade can help delay the onset of fatigue by providing a combination of carbohydrate and protein. I have used accelarade and it is a good product to use for exercise. Endurox is a good post exercise drink designed to improve recovery but not necessary unless you are completely depleting glycogen stores during the course of exercising... 3+ hrs