Are Sports Drinks Better Than Water?

When picking a workout drink, should I drink just water or some type of sports drink?

Despite the volume of advertising suggesting fabulous effects for anyone if he or she will drink their latest "power drink," the majority of research continues to support the suggestion that if one is well nourished, performance during events lasting less than 60-90 minutes will not be significantly improved by consuming sports drinks. In other words, for most of us, especially the average fitness enthusiast, water will do just fine (like a 50 minute group exercise class). This an active area in exercise science research, so there may be some interesting new discoveries that may alter our thinking. For now the studies are preliminary.

After 60-90 continuous minutes, especially at higher levels of performance, there is a need to provide the muscles with glucose. Here are some general guidelines if sports drinks are needed:

?no more than 6-8% glucose or glucose polymers (anything more concentrated will actually draw water in to dilute the fluid)

?non carbonated

?45 - 65 degrees Fahrenheit

?dilute fruit juices 1:1

?no caffeine

?palatable

Improved research and keeping open minds to change relates to the optimum temperature bullet. Until quite recently it was thought that the colder the fluid the better, because it would empty from the stomach into the intestines more rapidly than warmer beverages, thus speeding the absorption of glucose and water. However, continued research now suggests that tepid fluids will empty more quickly.

What effect does caffeine have on me?

Recent news reports have tried to show that caffeine is not only safe but also healthy. This is up for discussion. According to Dr. Dharma Singh Khalsa , author of Brain Longevity, 100mg. A day is a safe and often beneficial level. Excess of that, as is common in the diet of most Americans, can be harmful. Athletes have used caffeine for years, enjoying it's central nervous system stimulating (CNS) effects. But it is those same CNS effects that can do harm to the untrained individual or the medically contraindicated (such as high blood pressure or high cholesterol).

In the July/August 2002 issue of the journal Psychosomatic Medicine researcher James D. Lane, PhD found that caffeine elevated blood pressure, which increases risk of heart attack and stroke. This is something that Holistic Health Practitioners and Naturopaths have known for decades. Caffeine stimulates the sympathetic nervous system, which raises heart rate, cortisol levels and inhibits digestion. The release of cortisol has a major effect on the body not only does it breakdown muscle. Scientists have also recently found that glucocorticoids caused by (stress and caffeine) can greatly suppress immunity. On top of these problems the things that caffeine are in are harmful. Coffee contains terpenoids, which are known to increase cholesterol. One study showed that people who drink more than three cups of coffee a day increase their risk of osteoporosis by 82 percent. Carbonated beverages like cola contain high levels of phosphorous that leach calcium from the bones, as well as being high in sugar. The best thing to do is to limit your intake of caffeine. Remember it is the cumulative effect of toxins on the body that usually does it harm.

And, finally, because of recent evolution in the ergogenics and bodybuilding world, this question frequently arises:

How does creatine effect me?

Creatine monohydrate is a naturally occurring substance in muscle tissue. Athletes recently have taken to consuming higher amounts of it in hopes of creating an anabolic effect, or growing more muscle/getting stronger. The verdict is still out regarding the supposed benefits of this product. The general opinion among athletes that have used it is that it works well for strength gains, with varied results regarding muscle gain. Creatine is supposed to increase water retention in cells, specifically muscle cells. Increased cell volume is supposed to increase cell use of protein, thereby increasing the bodies processing abilities, thereby increasing muscle size. It should definitely be noted that creatine can and does cause dehydration and should be used sparingly or with altered fluid intake when in relation to endurance training. Use of creatine in athletes is increasing as it gains in popularity, but it stills remains to be seen as to it's long term effects.

In conclusion, our bodies consist mostly of water. Make certain that you have the right amount. In most cases it would be well advised to carry around a water container and drink it regularly.

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