NATURE’S GATORADE The Effect of Coconut Water on Electrolyte and Carbohydrate Replacement

1. NATURE’S GATORADEThe Effect of Coconut Water on Electrolyte and Carbohydrate Replacement PRESENTATION BY: KYLE LEVERS Friday, June 29th KINE 628: NUTRITION IN SPORT AND EXERCISE SUMMER 2012

2. WHAT IS COCONUT WATER? • Natural coconut water = clear liquid found inside of a young, green coconut (harvested at 5-9 months) • Coconut milk = white liquid typically squeezed from the coconut outer layer in older coconuts • Historical significance/uses: • Injected as an intravenous rehydration fluid during times of remote medical emergency and famine • Ingested orally in response to severe dehydration associated with diarrhea • Used as a source of rehydration and replenishment in abundant countries

3. COCONUT WATER BENEFITS FOR HEALTH • Electrolyte replacement • Potassium, Sodium, Calcium, Magnesium, and Phosphorous • Better composition of minerals than most fruits • Calcium, Iron, Manganese, Magnesium, and Zinc • Good source of B-complex vitamins • Riboflavin, Niacin, Thiamin, Pyridoxine (B6), and Folate • Contains many natural bioactive enzymes aiding in digestion and metabolism • Cytokininsas a class of plant growth hormones • Possible anti-aging, anti-carcinogenic, and anti-thrombotic effects

4. COCONUT WATER BENEFITS FOR PERFORMANCE • Composition of five key electrolytes • Sodium, Potassium, and Calcium important during exercise • Mega dose of Potassium > 1 banana • Replacement of intracellular water during or after exercise • Touted to prevent cramping • Low calories, Zero fat, Zero cholesterol • No added sugar sources beyond natural fructose and glucose composition • Low acidic composition • B-complex vitamins for energy boost

5. PROS AND CONS OF COMMERCIAL SPORTS DRINKS BENEFITS • High sugar/carbohydrate content • Pre-exercise • During exercise • Post exercise • Rapid phase • Return to high energy status promoting protein synthesis • High sodium content • Primary electrolyte lost via sweat • Possible protein quantity included for post-exercise NEGATIVES • High sugar/carbohydrate content • Consumption during low intensity, short duration exercise or just as a beverage • Electrolyte (sodium) content • Not necessary if not exercising or sweating • Stimulation of consumption via sodium content

6. THE SPORTS DRINK AS A COMMON BEVERAGE • Problem: Non-exercising population or those engaged in low intensity, short duration exercise consuming sports drinks • Industry Solution: Low calorie sports drinks • Avoiding insulin spikes • Reducing caloric consumption • Electrolytes necessary?

7. COCONUT WATER VS. SPORTS DRINKS

8. HYDRATION NEEDS OF ACTIVE AND ATHLETIC POPULATIONS LONG DURATION, HIGHER INTENSITY ATHLETIC or EXERCISING POPULATION • High depletion of glycogen stores • Electrolyte replenishment necessary • Excessive sweat production likely • Cellular leakage of electrolytes due to high intensity • Higher caloric consumption necessary to maintain energy balance • Protein supplementation likely needed post-workout • Recommendations: • Pre-workout: Coconut water(?) or sports drink • During workout: Coconut water(?) or sports drink • Post workout: Recovery sports drink w/protein SHORT DURATION, LOWER INTENSITY PHYSICALLY ACTIVE POPULATION • Minimal depletion of glycogen stores • Electrolytes in diet are likely high enough to replenish minimal losses during exercise • Low to moderate caloric consumption may be necessary during or post workout to maintain energy balance • Recommendations: • Pre-workout: Water • During workout: Water or coconut water • Post workout: Coconut water?

9. REHYDRATION RESEARCH

10. REHYDRATION RESEARCH RESULTS • Saat, et al. (2002) • Significantly higher serum Potassium levels with CW vs. SD at 60, 90, 120 min post exercise • Significantly higher plasma glucose conc. with SD vs. CW at 30 and 60 min post exercise • Stomach upset and fullness were generally lower with CW • Ismail, et al. (2007) • Significantly higher serum Potassium and Chloride levels with CW and SCW vs. SD at 60 and 90 min post exercise • Stomach upset generally lower with CW and SCW • Nausea and fullness were significantly lower with SCW

11. REHYDRATION RESEARCH RESULTS [cont.] • Kalman et al. (2012) • Stomach upset was greater with CW and CWC vs. SD • Bloatedness decreased over the 3 hr. rehydration period except with CW and CWC • No significant differences noted between coconut water (CW or CWC) and SD: • Fluid retention measures • Post rehydration exercise performance

12. CONCLUSIONS • No significant difference was found between sports drinks (carb-electrolyte beverages) and coconut water with regard to electrolyte replenishment and hydration markers. • Research general conclusion: Coconut water can be effectively used for post-exercise whole body rehydration. • Mixed GI distress depending on rehydration duration • Population specific recommendations: • High intensity, longer duration athletic and exercising population • Youth athletic and exercising population • Low intensity, shorter duration physically active population • Cost effective compared to other sports and recovery drinks?

13. QUESTIONS? = ?