What's in your sports drink?
Jaclyn Maurer, PhD, RD, LD, Nutrition Consultant
Confused about all the sports drinks out there on the market? Need to know when to drink one and when plain water is enough? Simply looking at the ingredients, specifically the macronutrient - carbohydrate, protein, or fat - content of the drink, can help guide your decision. Follow these simple guidelines before you purchase your next sports drink.
Carbohydrate:
- A high carbohydrate content is suitable as a pre-exercise or recovery product for most sports, especially endurance.
- Sports gels (high carbohydrate product) when consumed along with at least 1 cup of water, are suitable during exercise.
- A low-medium 4-8% carbohydrate solution (what is typically found in most commercial carbohydrate-electrolyte sports drink) is suitable immediately before, during or after exercise.
Protein:
- A high protein content is most suitable pre- or post- strength-training exercise, but also may be beneficial post-exercise endurance training (as long as the drink also contains a high amount of carbohydrate).
- A moderate to low protein content is suitable pre- and post- intermittent (e.g., basketball, soccer, running drills) and endurance exercise, and possibly during long duration exercise, if tolerated.
Fat:
- Fat content should be low for all sports products consumed right before, during or immediately after exercise.
Bottom Line: Choosing an appropriate sports product depends mainly upon type, duration and intensity of exercise. As an athlete you should also consider your personal goals. If you are trying to lose weight, supplementing with a lot of sports drinks may be counter productive. Water is always a perfect beverage choice for exercise of moderate intensity that last less than one hour. Finally, keep in mind that any time you consume a new sports drink; it should be consumed during practice and never for the first time at a competition.
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