Geelong's Gym

I’ve mentioned before that I have an enormous extended family and today I’m delighted to be able to share some insights from one of my family members.  My cousin, Dr Lawrence Spriet, Professor and Chair of the Department of Human Health and Nutritional Sciences at the University of Guelph, was recently interviewed by The Ontarion about the proper use of sports drinks.  I thought I’d share some of the key points from the article…

Dr. Lawrence Spriet

Sports drinks can be found everywhere these days, from your local gym to your local 7-eleven or corner shop.  So are they just another every-man’s drink that we can drink whenever we like?

Dr Spriet points out that sports drinks were originally designed for elite athletes, so unless you’re training twice a day for hours at a time, they’re completely unnecessary for you.  Water is perfectly adequate.

So what makes a sports drink so special? Sports drinks are made up of water, sugars (carbohydrates) and a small amount of electrolytes.  These elements are vital for elite athletes who need to replace the copious amount of fluids they’ve lost through sweating.

As Dr Spriet explains, the water in your body contains 0.9% salt and your kidneys ensure this level remains constant.  However, when you sweat the body can’t reproduce the liquid and salt without consumption of an outside source.  If you’re an elite athlete it is critical these levels are corrected immediately and so the sports drink becomes essential.

Before you consume a sports drink consider whether your level of physical activity warrants it

Not to mention that the sugar contained in sports drinks helps fuel the brain.  As many sports require quick decision making, keeping the brain fueled is just as important as keeping the body hydrated.

So, there is definitely a time and place for the not so humble sports drink.  However, for the ordinary person who only exercises moderately… beware of the high sugar content contained in these drinks.  They may taste good, but unless you’re going to burn all that sugar off, it’s just going to convert to fat!

It’s the great debate but do sports supplements actually enhance your performance or recovery?

I thought I’d take a look at it today and share a little insight into the debate.

You can't go past good old H2O!

Let’s look at drinks first… Water is fantastic for hydration, no doubt about it and is sufficient for your average 60 minute workout.  But if you’re exercising for longer than 60 minutes, particularly if conditions are humid, then sports drinks provide much needed carbohydrates and sodium.

Now let’s take a look at food substitutes… We know our muscles need protein for recovery and growth and the best time to consume it is right after exercise.  Protein shakes and powders can certainly do the job.  But before you make the investment into them, bear this in mind – your muscles really don’t care if the protein comes from a protein shake or a hard-boiled egg! 

And by the way, you only need 10-20 grams of protein to provide amino acids to muscles.

If you do decide to use sports supplements, here are a few things you need to know:

• A good sports drink contains 14-15 grams of carbs, 110 milligrams of sodium and 30 milligrams of potassium in 8 ounces.  Note: if you’re trying to lose weight, it’s best to stick to water.
• Good energy bars should contain 5 grams of protein, some carbs and very little fat.  Beware of the fat content – some of these bars have very high-calories!
• Choose a protein powder made from whey or milk proteins and make sure you use them within 30 minutes after exercise.

When deciding whether to use sports supplements, the key is to make sure you’re well-informed about what you’re buying.  This information is simply a guide, but hopefully a useful one.