Sports Nutrition: Sports Drinks

Sara Oldroyd MS RD

Utah State University Extension

HYDRATION

Are You Drinking Enough?

Recommend 9 cups for women and 13 cups for men as a starting point

SKIN FLUIDS

LUNGS FOOD

URINE METAB.

FECES

Loss of 1%-2% of body weight in fluid Thirst signal

Loss of 2% or more of body weight causes muscle weakness Lose significant strength and endurance

Loss of 10%-12% Heat intolerance

Loss of 20% Coma and death

General guidelines: Drink 3 C of fluids per each pound of weight loss

during activity Check urine color Drink fluid freely 24 hours before event Drink 1 ½ -2 ½ C two-three hours before event Consume ½ - 1 ½ C every 15 minutes for events

lasting longer than 30 min. Lose no more than 2% of body weight

TOO MUCH WATER

Overburden the kidneys

Low blood electrolyte

concentrations

Blurred vision

SPORTS DRINKS

Recommended for activity > 60 minutes Help maintain blood glucose level and

blood volume Delay “bonking”

Supply electrolytes<60 minutes

Nutrients are easily replaced by diet

Sports Drinks – What’s in them?

Carbohydrate

Sodium

Potassium

Other Vitamins and Minerals

0

2

4

6

8

10

12

14

16

18

20

WATER DRINK #1:6%

DRINK #2:8%

DRINK #3:9%

FLUID ABSORPTION(ml/cm/hr)

SPORTS DRINK BREAKDOWN

GATORADE

HistoryNutrition Facts:

50 Cal/8 fl oz 0 g fat 110 mg Sodium 30 mg Potassium 14 g Carbohydrate (5%)

SPORTS DRINK WITH PROTEIN

“Protein added to a sports drink improves fluid retention.” 2.5 % Body Weight loss During a 3-hr recovery

“Failure of protein to improve time trial performance when added to a sports drink.” Cycling time trial Adequate amounts of fluid No additional benefits

Bottom Line: Sometimes helpful (but not as often as most people think)

The “lay public” is sold on the simple concept that sweat should be replaced with a beverage similar in composition to sweat. They disassociate the act of eating from electrolyte replacement

SPORTS DRINKSIts not just GatoradeTM anymore…

Sports Drinks with Stimulant

CaffeineGuaranaGreen teaEphedrine

Acts as stimulant to raise metabolism, but more often used, less of an effect.

Other Ingredients

Herbal supplements Not enough evidence May interact with medications

B vitamins Release energy from food

Taurine: Amino Acid Plays a role in muscle contraction?

Caffeine Amts in different drinks

Red Bull: 80 mg/8 ozCoffee: ~125 mg/8 ozChocolate bar: 30 mg (theobromine)Tea: 40 mg/8 oz

Caffeine WILL help performance in most cases

NCAA and IOC have banned caffeine at certain levels

Take Care

Be cautious about energy drinks!

THANK YOU

RESOURCES

Presentation:

http://extension.usu.edu/saltlake/htm/nutrition/lunchnlearn

USDA MyPyramid:www.mypryramid.gov

Australian Institute of Sport:http://www.ais.org.au/nutrition/HotTopics.asp

CITATIONS

Contemporary Nutrition, Gordon Warlaw and Anne Smith

Food, Nutrition & Diet Therapy, Jacqueline Berning

www.mayoclinic.com