Sip and Slurp. The Surprising Truth About Sports Drinks
As I recently relaxed on the serene beaches of Indonesia’s Gili Air island, surrounded by natural beauty, I found myself reflecting on whether I should add a sports drink to my workout routine. Today, we turn to the truth about sports drinks.
I know, I know.
I am on vacation, so why am I thinking about such things?
Perhaps a question for a therapist someday.
Or, could it be that it is 4 in the morning, and I am jet-lagged and awake?
Courtesy of the author.
In any case, thoughts of workouts and sports drinks came to mind amidst the tranquility.
I want to share my thoughts about the impact of sports drinks on athletic performance.
Goals
The most challenging part of my physique competition training has been diet.
I try to prioritize nutritious foods, incorporating diet elements to maintain a healthy body.
You and I know sugar-laden beverages such as soda should be verboten.
The author, tasting tea and coffee in Ubud, Bali.
But have you thought about sports drinks?
In this article, I’ll uncover these drinks’ upsides (and downsides).
Sports Drinks: Rationale
When I started to work out more intensely, sports drinks caught my attention.
And why not?
They are touted to replenish my loss of fluids, glucose, and electrolytes such as sodium, potassium, calcium, and magnesium.
Some marketing points to an energy boost, enhanced concentration, and mental alertness.
Photo by Viktor Bystrov on Unsplash
I have seen sports drinks with B vitamins, a nutrient associated with increased energy.
Quick absorption and hydration? What’s not to like?
Just Another Sugary Drink?
For most of us, significant nutrient depletion occurs only with high-intensity exercise that extends more than an hour.
For the non-athlete, a sports drink is no more than one more
Dental erosion? Check.
Added calories? Yes.
Let’s look at studies examining the efficacy of sports drink consumption.
Sports Drink Research
Is there evidence that sports drinks are beneficial for short-duration physical activity?
Photo by Miguel A Amutio on Unsplash
One overview examined nine studies of intense exercise of 30 to 60 minutes duration.
Here are the findings:
Six of 9 studies showed improvement in exercise performance. However, all of the positive studies examined only elite athletes.
Remember that the study is old, having reported the outcomes in 2000. Sports drinks have evolved since then.
The Truth About Sports Drinks: Additional Rationale for Drinking Them
Why might I consider consuming a sports drink?
The beverages contain water, electrolytes, and carbohydrates. Each element is important for optimal exercise performance.
I know I lose electrolytes in sweat, especially if I do long-duration exercise.
I usually exercise for less than 90 minutes, including warm-up and cool-down.
Photo by Shayna Douglas on Unsplash
What about carbohydrates? We store it in our liver and muscles in the form of glycogen. We use glycogen as fuel during physical activity.
Getting in some carbs helps me slow down how quickly I run out of carbohydrate energy stores.
The bottom line? The upside of sports drinks is that they provide hydration (water), electrolytes, and carbs.
The Truth About Sports Drinks: Should I Consume Sports Drinks?
While there is some logic for using sports drinks, should I consume them?
A 1997 study of trained cyclists discovered that sports drinks enhanced performance by roughly two percent during one hour of intense cycling, compared to a placebo.
That is not a compelling enough reason for me to use sports drinks.
Given I do weightlifting, is there proof that sports drinks will help me?
I could not find proof that I should use sports drinks for weight training.
Sports Drinks and Long Duration Physical Activity
I discovered several studies examining the effects of carbohydrate-containing drinks on continuous exercise lasting at least an hour.
If you do running, cycling, or soccer for long durations, here’s some good news: Most studies demonstrate sports drink-associated improvements.
Do you do stop-and-go sports such as soccer?
You too may benefit from sports drinks
My Take – The Truth About Sports Drinks
Sports drinks might benefit athletes or people who participate in longer-duration activities such as soccer or triathlons.
There are times when I am ramping up for a physique competition.
Having reviewed the literature, I may incorporate a sports drink during intense training.
I will only do so in my cutting phase, when I ramp up my aerobic activity to over an hour.
Weightlifting does not merit using sports drinks, even if I exceed an hour or two.
Resistance training does not deplete carbs to the extent that prolonged activity does.
Moreover, I don’t need the extra calories in sports drinks.
Most people do not need sports drinks; they stay hydrated by drinking water.
Photo by Daniel Sinoca on Unsplash
Or drink milk or orange juice. These beverages provide the highest hydration amounts. Oral rehydration drinks are similar.
In conclusion, while sports drinks may help very active individuals and athletes, most of us should not spend the money on them.
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Thank you for reading “Sip and Slurp. The Surprising Truth About Sports Drinks.” What are you thoughts about sports drinks?
