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Water vs. Sports Drink
Transcript of Water vs. Sports Drink
Nikita Cheema Water vs. Sports Drinks: Which one is best for athletic performance? List of Sports Drinks If You're Thirsty Then You're Already Dehydrated Our Conclusion Gatorade
SoBe Life Water
... Definitions of Sports Drinks ACSM- "Most sports drinks offer a blend of carbohydrate sources, such as the sugars sucrose, glucose, fructose and galactose. A few beverages may also add maltodextrin, a complex carbohydrate [...] also come with added electrolytes. Sodium, the electrolyte lost in the greatest amount in your sweat, helps maintain fluid balance in the body, promote the uptake of fluid in your intestines and improve hydration." Aim to drink 1.5L of fluid for 1 kg of body weight
Limit dehydration to less than about 2% of body mass.
Negative performance (physical and mental) impacts:
Perception of difficulty of exercise
Ultimately, over all performance Why Not Water
Inadequate mineral content
Inadequate CHO content
Shuts down thirst receptors prematurely Your Body Wants To Maintain Homeostasis All Sport Hyponatraemia Caused when excessive body water dilutes sodium levels in blood
Occurs during prolonged exercise (> 2 hrs.)
Failing to replace sodium lost by sweat
Or consuming large volumes of low sodium fluids Gatorade (G2-Perform) CHO: 21g to help replenish energy with sugar
Concentration lower than in juice or soda to reduce upset stomach
Allows it to be absorbed more quickly
Maintains hydration Powerade (Energy) CHO: 10.5 g supplies working muscles with fuel to sustain physical and mental performance during exercise
Delivers focus and sustains performance Myth: Water is better than Sports Drink ACSM- "Although water is a good hydrator for most people under most conditions, athletes are anything but typical. Highly competitive athletes may experience significant reduction of glycogen stores and dehydration during an intense, prolonged competition or workout. Sports drinks provide carbohydrate as well as the electrolytes and fluid that replenish critical energy reserves and delay fatigue [...] High intensity, longer performance may be improved by regular consumption of a sports drink." Osmolality
Good indicator of amount of particles in solution
Is kept close to that of the blood in the circulatory system Sports drinks are quickly absorbed in the body, unlike juice or soda
Helps in replenishment and hydration at a fast rate Symptoms: Bloating, Nausea, Headaches, Loss of co-ordination, and Fatigue
During exercise the body decreases your urine production, limiting its ability to excrete excess fluids
Sodium will be lost in sweat, diluting body sodium levels
To combat hyponatraemia reduce amount of low-or sodium- free fluids consumed Electrolytes: 160 mg sodium and 45 mg potassium to help replace sweat loss
If not replaced: illness, fainting, vomiting
Help by not overloading the system just enough to replenish CHO: 20g to use as fuel for the muscle during high intensity, anaerobic sports
Delivers maximum CHO without slowing absorption of fluids
Provide energy for keeping high blood sugar Electrolytes: 55 mg sodium and 60 mg potassium
Also keeps high blood sugar for sustained energy
Replace minerals lost through sweat Electrolytes: 50 mg sodium, 12.5 mg potassium
To prevent dehydration and increase rehydration
Absorbed and retain fluid Hydration in Sport and Exercise: water, sports drinks, and other drinks Purpose: "Clear evidence is available that drinking during exercise can improve performance, provided that the exercise is of sufficient duration for the drink to be emptied from the stomach and absorbed in the intestine. " Conclusion: "Generally, drinking plain water is better than drinking nothing, but drinking a properly formulated carbohydrate–electrolyte ‘sports’ drink can allow for even better exercise performance. The Influence of a Pre-Exercise Sports Drink on Factors Related to Maximal Aerobic Performance School of Spor t, Exercise and Health Sciences, Loughborough University, Loughborough, UK Department of Kinesiology, Angelo State University, San Angelo, TX, USA Purpose: To examine the affects of pre-exercise sports drinks (PRX) relating to maximal aerobic performance during a graded exercise test. (In support of previous study)
Conclusion: PRX supports the finding of the previous investigation and its efficacy for enhancing aerobic performance Hydration and Performance: Fluid and Carbohydrate Replacement During Exercise: How Much and Why? Gatorade Sports Science Institute Conclusion: "Ingestion of approximately 30-60 g of carbohydrate during each hour of exercise will generally be sufficient to maintain high rates of oxidation of blood glucose late in exercise and to delay fatigue." Purpose: To asses the amount of carbohydrates to be consumed during prolonged, intense exercise. Why Sports Drinks
Contains sodium: retains body fluid
CHO: recovers muscle fuel stores
Sustain physical and mental performance Caution: Sports drinks are not for everyday training. They are designed to replenish and refuel athletes during prolonged and intense exercise. References "All Sport." All Sport. All Sport, n.d. Web. 02 Nov. 2012 <http://www.drinkallsport.com/>.
Byars, A., S. Keith, W. Simpson, A. Mooneyhan, and M. Greenwood. "Seattle University Proxy Authentication." Seattle University Proxy Authentication. PubMed, 11 Mar. 2010. Web. 02 Nov. 2012. <http://www.ncbi.nlm.nih.gov.proxy.seattleu.edu/pubmed/20222976>.
Coyle, Edward E., PhD. "GSSI: Sports Science Library." GSSI: Sports Science Library. Gatorade, 2008. Web. 02 Nov. 2012. <http://www.gssiweb.com/Article_Detail.aspx?articleid=23>.
"Gatorade." Gatorade. N.p., n.d. Web. 02 Nov. 2012. <http://www.gatorade.com/>.
"Powerade." ION4 GB. Powerade, n.d. Web. 06 Nov. 2012. <http://www.poweradegb.com/>.
"Selecting and Effectively Using Sports Drinks, Carbohydrate Gels and Energy Bars." American College of Sports Medicine. N.p., n.d. Web. 02 Nov. 2012. <http://www.acsm.org/>.
Shirreffs, S. M. "Hydration In Sport And Exercise: Water, Sports Drinks And Other Drinks." Nutrition Bulletin 34.4 (2009): 374-379. Academic Search Complete. Web. 4 Nov. 2012.