Sports Drinks
Adequate hydration and fueling are essential for optimal performance. Sports Drinks are specifically designed to provide the right balance of carbohydrates, electrolytes, and fluids to adequately fuel exercise and provide fluid for hydration.
Content
Carbohydrates provide a fuel source for muscles and the brain, which can have performance benefits. They also contribute to the taste of the drinks. Most sports drinks contain 6-8% carbohydrates (6-8gr of carbs per liter). Concentrations higher than 8% can lead to upset stomach during exercise and impair performance.
Electrolytes included in sports drinks are sodium and potassium. Sodium encourages fluid intake by stimulating thirst while also increasing absorption and fluid retention. Sports drinks may also help with salt replacement for athletes who sweat a lot.
When to use
1. Before exercise
Although fueling and hydrating before exercise can be best done with your last meal or snack and plain water, a sports drink may be useful right before an event to fine-tune fluid and fuel (carbohydrate) intake.
2. During exercise
Sports drinks are primarily designed for use during exercise lasting more than 90 minutes by providing optimal fluid and fuel delivery to the working muscles and brain. Allowing athletes to perform longer and more effectively in training and competition.
3. Recover
After exercise, sports drinks can help meet recovery goals by replacing fluids and electrolytes lost in sweat and help replenish glycogen stores. Sports drinks may also be useful if there is limited time between training sessions or competitions. However, sports drinks can not be seen as a replacement for foods to meet all recovery goals and provide adequate levels of carbohydrates, protein, and other nutrients.
Be aware
It is clear that sports drinks can have an effective role in sports performance, mainly during exercise longer than 90 minutes. Outside of the direct exercise time sports drinks can be seen as a beverage high in sugars (carbohydrates) with no positive effects on health.
Excessive consumption of sports drinks can lead to gastrointestinal issues. When used in large quantities for prolonged periods, extra attention should be paid to the dental hygiene of the athlete. The drinks (just like juices and sodas) are acidic fluids, affecting oral health.
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