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Is GU for YOU? GU vs. Gatorade

Is GU for YOU? GU vs. Gatorade. Emily Schmitt Nutrition in Sport and Exercise Summer 2011. Before GU was invented what did marathoners eat during a race? http://www.letsrun.com/forum/flat_read.php?thread=2616401.

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Is GU for YOU? GU vs. Gatorade

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  1. Is GU for YOU?GU vs. Gatorade Emily Schmitt Nutrition in Sport and Exercise Summer 2011

  2. Before GU was invented what did marathoners eat during a race? http://www.letsrun.com/forum/flat_read.php?thread=2616401 • “I heard Bill Rodgers ate a ham sandwich and six chocolate chip cookies during his 2:09:27 1979 Boston Marathon victory. Seko, who finished second, ate five slices of pepperoni pizza.” • “Gel was invented because a market of people who ran marathons slowly enough to need more caloric intake before they'd reach the finish line developed and grew. All those who finished in under three hours wouldn't be bothered by going that long between meals.” • “Rumor has it that Frank Shorter used to drink flat, diluted cola during marathons.” • “Not ‘elite’ by Letsrun standards but enroute to a 2:16 marathon my intake consisted of water offered along the course.” vs

  3. Questions to be Answered • When do you run out of carbohydrates or energy? • How fast is Gu or Gatorade absorbed into the blood stream? • What populations need to take Gu or Gatorade? • What about fluid or carbohydrate ratio? • List of different brands • Discuss take home messages vs

  4. Carbohydrates • You never run out of carbohydrates! • By manipulating your diet can you delay the onset of fatigue? • Important to understand muscle glycogen but you can not forget about the role of blood glucose • Maybe ingesting CHO during exercise could improve performance because of better maintenance of plasma glucose level • Liver glycogen supply decreases vs

  5. Exercise Time and CHO Oxidation CHO ingestion during exercise increases endurance performance by maintaining plasma glucose level and CHO oxidation. Powers p. 463 vs

  6. Timing and Type of Carbohydrate • Even today – there is still a debate • Goal: slow down the depletion of the body’s carbohydrate stores • Muscle glycogen is depleted at the same rate during prolonged moderate exercise, with or without carbohydrate ingestion; however, liver glycogen is not (Powers page 462) vs

  7. Carbohydrate Dose Response Energy yield from exogenous glucose oxidation increased with the amount ingested. Smith et al. 2010 vs

  8. Gu for Performance • GU contains sodium, potassium, and carbohydrate • Contain branch chain amino acids • This can be beneficial for marathons, ultra marathons, triathlons, and ironmans • Suggested to ingest about 20 minutes before you fatigue • GU provides athletes with a shot of 100 calories in the form of 70-80% maltodextrin and 30-20% fructose vs

  9. Ingredients vs

  10. Gatorade • The composition of Gatorade products varies depending upon the product in question • Water • Sucrose • Dextrose • Citric acid • Sodium citrate • Natural flavors • Sodium • monopotassiumphosphate • Gatorade contains 14 grams of carbohydrate in every 240 ml (8-oz) serving

  11. Fluids Ingesting Gatorade during 1 hour of moderately intense cycling exercise had no significant effect on PO, HR, RPE, SR, and urine electrolyte concentrations when compared with water or no fluid ingestion. Bachle et al. 2001 vs

  12. Absorption Rates Gatorade • absorption rates • 6-8% • Cold drinks are absorbed faster than warm drinks • You want your sports drink to empty from the stomach quickly and have a fast rate of fluid absorption GU • absorbed right into the intestine • Must drink a lot of water to help absorption • “food” bolus – blood will redistribute to stomach • Slower rate of absorption • When exercise intensities exceeds 65% to 70% of VO2 max (for an extended amount of time), gastric emptying decreases vs

  13. Sports Drinks vs. Energy Drinks • Energy Drinks (think Red Bull) • Contain more carbohydrate than sports drinks (much like GU) • Slows gastric emptying rate and can cause upset stomach • Most contain stimulants such as caffeine • this could increase urine output, thus promoting dehydration vs

  14. Different Types of Sports Drinks Powerade Aquarius All Sport Staminade Isostar Lucozade Accelerade Pocari Sweat vs

  15. Different Types of Energy Gels Clif Shot Gel Endurance Sports PowerBar Gel Lucozade Energy Gel High5 Energy Gel Hammer Gel Honey Stinger Energy Gel Carb BOOM! vs

  16. Take Home Messages • Pre exercise feedings should contain 1 to 5g of carbohydrate per kilogram of body weight about 1 to 4 hours before exercise • Muscle glycogen is depleted at the same rate, whether or not glucose is ingested • Ingestion of glucose solutions during exercise may extend performance by providing carbohydrate to the muscle at a time when muscle glycogen is depleted (however, experiment because it could cause an upset stomach) • Gu should be ingested when necessary – about 20 minutes before fatigue, if exercising more than 1 hour • Gatorade is mainly going to help with rehydration and should be considered when exercising/competing for over an hour • Gatorade may be the best option for those who have tried to eat during competition and feel nauseous or uncomfortable vs

  17. Take Home Messages Cont. • Everyone is different! • Genetics (salty sweater) • Training schedules, etc • What your body is used to vs

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