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Sports Nutrition: Sports Drinks Sara Oldroyd MS RD Utah State University Extension.

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Presentation on theme: "Sports Nutrition: Sports Drinks Sara Oldroyd MS RD Utah State University Extension."— Presentation transcript:

1 Sports Nutrition: Sports Drinks Sara Oldroyd MS RD Utah State University Extension

2 HYDRATION

3 Are You Drinking Enough? Recommend 9 cups for women and 13 cups for men as a starting point SKIN FLUIDS LUNGS FOOD URINE METAB. FECES

4 Loss of 1%-2% of body weight in fluid  Thirst signal Loss of 2% or more of body weight causes muscle weakness  Lose significant strength and endurance Loss of 10%-12%  Heat intolerance Loss of 20%  Coma and death

5 General guidelines:  Drink 3 C of fluids per each pound of weight loss during activity  Check urine color  Drink fluid freely 24 hours before event  Drink 1 ½ -2 ½ C two-three hours before event  Consume ½ - 1 ½ C every 15 minutes for events lasting longer than 30 min.  Lose no more than 2% of body weight

6 TOO MUCH WATER Overburden the kidneys Low blood electrolyte concentrations Blurred vision

7 SPORTS DRINKS Recommended for activity > 60 minutes  Help maintain blood glucose level and blood volume  Delay “bonking” Supply electrolytes <60 minutes  Nutrients are easily replaced by diet

8 Sports Drinks – What’s in them? Carbohydrate Sodium Potassium Other Vitamins and Minerals

9 SPORTS DRINK BREAKDOWN

10 GATORADE History Nutrition Facts:  50 Cal/8 fl oz  0 g fat  110 mg Sodium  30 mg Potassium  14 g Carbohydrate (5%)

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12 SPORTS DRINK WITH PROTEIN “Protein added to a sports drink improves fluid retention.”  2.5 % Body Weight loss  During a 3-hr recovery “Failure of protein to improve time trial performance when added to a sports drink.”  Cycling time trial  Adequate amounts of fluid  No additional benefits

13 Bottom Line: Sometimes helpful (but not as often as most people think) The “lay public” is sold on the simple concept that sweat should be replaced with a beverage similar in composition to sweat. They disassociate the act of eating from electrolyte replacement

14 SPORTS DRINKS Its not just Gatorade TM anymore…

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16 Sports Drinks with Stimulant Caffeine Guarana Green tea Ephedrine Acts as stimulant to raise metabolism, but more often used, less of an effect.

17 Other Ingredients Herbal supplements  Not enough evidence  May interact with medications B vitamins  Release energy from food Taurine: Amino Acid  Plays a role in muscle contraction?

18 Caffeine Amts in different drinks Red Bull: 80 mg/8 oz Coffee: ~125 mg/8 oz Chocolate bar: 30 mg (theobromine) Tea: 40 mg/8 oz Caffeine WILL help performance in most cases NCAA and IOC have banned caffeine at certain levels

19 Take Care Be cautious about energy drinks!

20 THANK YOU

21 RESOURCES Presentation: trition/lunchnlearn USDA MyPyramid: Australian Institute of Sport: s.asp

22 CITATIONS Contemporary Nutrition, Gordon Warlaw and Anne Smith Food, Nutrition & Diet Therapy, Jacqueline Berning


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