Can sports drinks improve your performance? |
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In the past 10 years commercial sports drinks have become common place in both recreational and elite sport. Most of these drinks contain a mixture of carbohydrates and salts. The carbohydrates in the drinks are usually a combination of glucose polymers, maltrodextrin, sucrose and fructose. The glucose polymers allowing a higher concentration of glucose to be tolerated in a sport drinks without it being too sweet to taste and also without causing stomach discomfort. Electrolyte (salts) sodium, potassium and sometimes magnesium are added to the drinks to replace sweat losses. Sodium is the main electrolyte in sweat and is added to replace losses while you exercise and it helps the body to absorb the glucose and water allowing you to retain the fluid better. Normally if you drink a large quantity of plain water your body thinks it is being diluted so sends a message to your kidneys to get rid of the excess, this is a mechanism to protect you from diluting the salts in your blood. The sodium also helps to drive your thirst so you have more likely to take more fluid on board. The drinks usually contain about 500-700mg of sodium per litre (22-30 mmol/litre) to a level that is palatable.
The reason for using a sports drink is to make sure that you replace lost fluids and salts during exercise and also to provide your muscles with carbohydrate fuel to keep your energised and working at your maximum. Research has shown that if you don’t replace your lost fluid and lose only 2% of your body weight your sports performance will be affected significantly by about 10%. Therefore, we know that if an athlete does not drink enough to prevent this amount of fluid loss performance declines.
Are sports drinks more effective than water?
Studies since the 1970’s have shown that sports drinks can reduce fatigue and have been shown to enhance performance during intense or prolonged exercise. Runners have been shown to produce faster running times, cyclists completed faster time trials, when using 6% concentrated sports drinks compared with those who drunk plain water.
What is a hypotonic or isotonic sports drink?
A hypotonic drink: has a relatively low osmolality which means it contains fewer particles (carbohydrate and salts) per 100mls than the body’s own fluids. As it is more dilute then it is faster absorbed that water. These drinks usually contain 4g or less of carbohydrate per 100mls. There are ideal in very hot conditions when staying well hydrated is the priority.
An isotonic drink: has a same osmolality as the body’s fluids which means is contains the same about of particles (carbohydrate and salts) per 100mls and is absorbed as fast, or faster than drinking plain water. Most commercial ready made drinks are isotonic and contain between 4 to 8g of carbohydrate per 100mls. Isotonic drinks provide the ideal solution for hydrating and fuelling.
Powdered sports drink enable you to make up your drink to suit your fuelling or hydration needs, so you can make the drink either hypotonic or isotonic depending on the environmental conditions and your training intensity.
Choosing the right drink – do I need to take a sports drink if I’m in the gym?
If exercising for less than 60 minutes at low or moderate intensity water will be sufficient. If exercising at a high intensity lasting for less, or greater than one hour use a hypotonic, or isotonic sports drink. If you are trying to lose weight be careful with drinking excessive amounts of sports drinks as they do contain calories. A hypotonic solution would be the best compromise.
Top Tips
For more diet, health, food and fitness information visit www.weightplan.com
Tags: Electrolyte, glucose polymers, isotonic, sports drinks
The reason for using a sports drink is to make sure that you replace lost fluids and salts during exercise and also to provide your muscles with carbohydrate fuel to keep your energised and working at your maximum. Research has shown that if you don’t replace your lost fluid and lose only 2% of your body weight your sports performance will be affected significantly by about 10%. Therefore, we know that if an athlete does not drink enough to prevent this amount of fluid loss performance declines.
Are sports drinks more effective than water?
Studies since the 1970’s have shown that sports drinks can reduce fatigue and have been shown to enhance performance during intense or prolonged exercise. Runners have been shown to produce faster running times, cyclists completed faster time trials, when using 6% concentrated sports drinks compared with those who drunk plain water.
What is a hypotonic or isotonic sports drink?
A hypotonic drink: has a relatively low osmolality which means it contains fewer particles (carbohydrate and salts) per 100mls than the body’s own fluids. As it is more dilute then it is faster absorbed that water. These drinks usually contain 4g or less of carbohydrate per 100mls. There are ideal in very hot conditions when staying well hydrated is the priority.
An isotonic drink: has a same osmolality as the body’s fluids which means is contains the same about of particles (carbohydrate and salts) per 100mls and is absorbed as fast, or faster than drinking plain water. Most commercial ready made drinks are isotonic and contain between 4 to 8g of carbohydrate per 100mls. Isotonic drinks provide the ideal solution for hydrating and fuelling.
Powdered sports drink enable you to make up your drink to suit your fuelling or hydration needs, so you can make the drink either hypotonic or isotonic depending on the environmental conditions and your training intensity.
Choosing the right drink – do I need to take a sports drink if I’m in the gym?
If exercising for less than 60 minutes at low or moderate intensity water will be sufficient. If exercising at a high intensity lasting for less, or greater than one hour use a hypotonic, or isotonic sports drink. If you are trying to lose weight be careful with drinking excessive amounts of sports drinks as they do contain calories. A hypotonic solution would be the best compromise.
Top Tips
- If you are an elite athlete you will need to select a WADA tested product, ask your sports dietitian.
- Powdered drinks are available in running and cycling shops or online and they are cheaper and more versatile than the ready made sports drinks. Individual sachets are also handy when travelling.
- Use lower concentrations of sports drinks if conditions are very hot and humid 4% or less, generally select of drink with 5-7% carbohydrate concentration.
- Ensure you make up the right concentration to suit your needs.
- Sports drinks do provide calories so factor this into your eating plan.
- Always take care of your teeth as these drinks contain sugars, pay particular attention to good daily dental hygiene and regularly visit your dentist.
For more diet, health, food and fitness information visit www.weightplan.com
Tags: Electrolyte, glucose polymers, isotonic, sports drinks