SHAPE UP
Sports drinks are geared for die-hard exercisers
By Charles Stuart Platkin
They have names that make you feel like you're working out just by drinking them — Gatorade, Accelerade, Cytomax, Endurance, Raw Dawg, SoBe Adrenaline Rush and Red Bull — but I was confused about sports, recovery and energy drinks.
I wasn't sure if they had any real value, so I did a little research.
Almost all the experts agree that sports drinks are helpful if you're involved in high-intensity activity for long durations, or if you sweat a lot.
"We don't believe everyone should be drinking sports drinks," says Robert Murray, director of the Gatorade Sports Science Institute. "They were formulated for those who would benefit most, such as soldiers, construction workers and professional athletes."
Leslie Bonci, director of sports medicine nutrition at the University of Pittsburgh Medical Center, said that if you're exercising occasionally for less than 45 minutes, you're probably not a candidate for these drinks.
"The reason sports drinks are helpful to competitive endurance athletes is because of the difficulty of consuming calories from whole foods during the event," says Nancy Clark, author of Nancy Clark's Sports Nutrition Guidebook (Human Kinetics, 2003). "The main question you need to consider is, 'Are you depleting your body of certain nutrients?' "
When you sweat, you lose more than just water; you also lose electrolytes, such as sodium and potassium. But while it's true these electrolytes are important to help regulate your body's fluid balance, you can get much of your replacement from foods and fluids post-exercise.
Clark said you can replace all the necessary potassium and sodium lost after running a marathon by drinking a quart of orange juice (potassium) and eating a bag of salted pretzels (sodium).
Still not sure if you should have a sports drink? Bonci recommends asking yourself a few key questions: Do you sweat excessively? Does your skin feel a bit gritty when you're done exercising? Are you exercising in extremely hot weather? Have you eaten anything before exercising? (If not, a sports drink before your workout is better than nothing.)
But, Bonci adds, "if you don't already know that you need one, you probably don't."
In most cases, plain old water is all that's required.
The main benefit of sports drinks is that people tend to drink more because they like the taste. Plus, the sodium makes you thirsty, while helping with the absorption and retention of fluids.
What to look for
Bonci recommends looking for a drink that contains no more than 50 calories, 100 to 150 milligrams of sodium, 100 milligrams of potassium and about 14 grams of carbs, per eight ounces.
Avoid carbonated and caffeinated beverages. The carbonation can decrease fluid intake and the caffeine can act as a laxative and diuretic, both of which can lead to dehydration.
Recovery drinks
A recovery drink, as the name implies, is to be consumed after you finish exercising, to replace nutrients you may have lost. Some experts suggest that even after a two-mile walk, you can benefit from a recovery drink such as Endurox R4.
"A recovery drink, which typically contains carbohydrates and protein, helps in a number of ways, including reducing your appetite (you won't be as hungry later), tissue repair and fueling your muscles," says John L. Ivy, a professor of kinesiology at the University of Texas and author of "The Performance Zone" (Basic Nutrition Publishing, 2004).
Recovery drinks are also designed to be absorbed more quickly than solid foods.
However, some experts say most people don't really have to worry about "recovery" or rehydration. "If you're not a professional athlete or concerned with top performance, being a bit fatigued after exercise doesn't really matter," says Priscilla Clarkson, a professor of exercise science at the University of Massachusetts. "As soon as you eat your next meal, you'll feel better."
Energy drinks
Banned in some European countries because of their high caffeine content, these drinks typically contain more than 100 calories for about eight ounces, and are basically sugar and caffeine (approximately 80 mg). Yes, they also have assorted other goodies. Red Bull, for example, contains taurine, an amino acid whose benefit to athletes, according to Clark, is still controversial.
"They are overkill. Maybe, if you're a competitive cyclist they'd be necessary, but really they're nothing more than souped-up soda," Ivy says.
"Yes, energy drinks have caffeine, which does give you the feeling of being more energetic, and if you're sedentary and that stimulates you to get out and exercise, that's great," Clarkson says.
And there are other ways to get that caffeine and sugar boost. "Have a piece of fruit, which not only fills you up but has antioxidants and vitamins. Pair it with a cup of coffee or unsweetened iced tea," suggests Lawrence Cheskin, a professor of medicine and human nutrition at Johns Hopkins Bloomberg School of Public Health in Baltimore.
What about those "designer" waters such as Vitamin Water and Propel? Most experts had a similar response — they laughed at their usefulness for athletic performance.
Charles Stuart Platkin is a syndicated health, nutrition, and fitness columnist. Write to info@thedietdetective.com.
