Sports Nutrition: Sports Drinks

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Sports Nutrition Sports Drinks

• Sara Oldroyd MS RD
• Utah State University Extension

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HYDRATION
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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

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• 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

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• 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

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TOO MUCH WATER

• Overburden the kidneys
• Low blood electrolyte
• concentrations
• Blurred vision

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SPORTS DRINKS

• Recommended for activity gt 60 minutes
• Help maintain blood glucose level and blood
  volume
• Delay bonking
• Supply electrolytes
• lt60 minutes
• Nutrients are easily replaced by diet

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Sports Drinks Whats in them?

• Carbohydrate
• Sodium
• Potassium
• Other Vitamins and Minerals

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SPORTS DRINK BREAKDOWN
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GATORADE

• History
• Nutrition Facts
• 50 Cal/8 fl oz
• 0 g fat
• 110 mg Sodium
• 30 mg Potassium
• 14 g Carbohydrate (5)

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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

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• 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

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SPORTS DRINKS Its not just GatoradeTM anymore
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Sports Drinks with Stimulant

• Caffeine
• Guarana
• Green tea
• Ephedrine
• Acts as stimulant to raise metabolism, but more
  often used, less of an effect.

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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?

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Caffeine Amts in different drinks

• Red Bull 80 mg/8 oz
• Coffee 125 mg/8 oz
• Chocolate 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

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Take Care

• Be cautious about energy drinks!

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THANK YOU
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RESOURCES

• Presentation
• http//extension.usu.edu/saltlake/htm/nutrition/l
  unchnlearn
• USDA MyPyramid
• www.mypryramid.gov
• Australian Institute of Sport
• http//www.ais.org.au/nutrition/HotTopics.asp

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CITATIONS

• Contemporary Nutrition, Gordon Warlaw and Anne
  Smith
• Food, Nutrition Diet Therapy, Jacqueline
  Berning
• www.mayoclinic.com