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Sports Nutrition: Sports Drinks

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.

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Sports Nutrition: Sports Drinks

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  1. Sports Nutrition: Sports Drinks Sara Oldroyd MS RD Utah State University Extension

  2. HYDRATION

  3. 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

  4. 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

  5. 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

  6. TOO MUCH WATER • Overburden the kidneys • Low blood electrolyte concentrations • Blurred vision

  7. 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

  8. Sports Drinks – What’s in them? Carbohydrate Sodium Potassium Other Vitamins and Minerals

  9. SPORTS DRINK BREAKDOWN

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

  11. 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

  12. 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

  13. SPORTS DRINKS Its not just GatoradeTM anymore…

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

  15. 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?

  16. 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

  17. Take Care • Be cautious about energy drinks!

  18. THANK YOU

  19. 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

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

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