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The Truth About Sports Drinks (April 13, 2010)
By Inshape | April 14, 2010
It’s hard to ignore so called “energy drinks”, “performance shots,” and other sports beverages. They line the shelves in every supermarket, and they’re packed into convenient store refrigerators with the promise to deliver more energy and enhance athletic performance. Who doesn’t want or need more energy these days? We’re all looking for a quick boost, and what better way than to get it from a tasty, refreshing drink. More than 5 billion dollars were spent on sports drinks alone last year, but are these sugary, caffeinated, costly drinks really doing us any good?
Sports drinks were designed to help athletes replenish their energy needs by supplying a concoction of carbohydrates, electrolytes, sodium, potassium and caffeine to the body. They were intended for those individuals who depleted their energy (carbohydrate stores) and risked becoming dehydrated as a result of loss of water and electrolytes thru sweat during long, intense training sessions or competitions. Carbohydrates help ward off fatigue and electrolytes are essential to keeping the body’s cells functioning properly.
So what type of exercise justifies guzzling these drinks? Studies show that the amount of electrolytes lost in an hour of exercise is minimal and that water will suffice to replenish what the body loses in sweat. So these drinks aren’t necessary for the average person who works out an hour a day. There’s no reason to consume these drinks, which are high in calories and many of which contain high fructose corn syrup and salt. High fructose corn syrup is the number one source of calories in the US and has been linked to the increase in obesity in this country. Consuming a 20 oz sports drink daily for a year could cause a 13 lb weight gain, as the average drink contains between 150-200 calories, with many packing up to 300+ calories. And, a 20 oz sports drink contains about 275 milligrams of sodium, which is about 15% of the recommended daily allowance for teenagers. These drinks also contain caffeine which is a stimulant and will perk you up immediately after consuming it – but too much of it can result in some serious side effects, such as irritability, nervousness, insomnia, high blood pressure and abnormal heart beats. While the energy boost might be good for your workout, delaying fatigue and allowing you to sustain your workout, the negative side effects can put a damper on your workouts as well.
However, if you’re training intensely for 2-3 hours it’s a different story. For extended periods of exercise, sports drinks help prevent dehydration and restore important minerals lost through sweat. They hydrate better than plain old water. They can eliminate the symptoms of dehydration many athletes experience when working at high training levels (fatigue, cramping, headaches, loss of concentration, etc…) They also provide extra fuel for your muscles and your brain. These drinks can be a savior when it comes to keeping your energy up duirng strenuous workouts, and athletes rely on these easy to consume products for better performance. So the bottom line is, most of us don’t need these drinks. Water is always the better alternative - but if you just can’t stomach water, try to pick a drink that’s lower in calories, and more water based. Our pick would be G2 by Gatorade.
The team at inSHAPE is committed to helping you develop and maintain a long-term program of fitness that suits your lifestyle, abilities, and interests. Sign up for free review of your health history and complimentary workout or give us a call (212.362.1001) so that we can help you and your heart stay fit and healthy. Have a great week and if you have any questions, suggestions, or comments, please send us a note to info@inshapellc.com, call 212.362.1001, or visit our website at www.inshapellc.com.
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