High-performance isotonic drinks -
For a look at the pros and cons of some popular brands and new ones creating a buzz, click on the Next tab above. This category includes Gatorade, Powerade, Accelerade, PureSport and other electrolyte-spiked drinks.
Whole Foods even sells a store brand of electrolyte water. Their ingredients help replace what's been lost during a strenuous workout, namely water, energy glucose , sodium and potassium. Numerous studies show that traditional sports drinks can improve physical performance and increase the length of time that an athlete can perform or compete before reaching exhaustion.
They supply the muscles with energy, plus water and electrolytes, which help keep muscles from cramping and dehydration at bay. These same nutrients help athletes recover more quickly after exercise or competition. Some athletes find the amount of carbohydrates in these drinks too high, says Roberta Anding, R.
They don't tolerate the drink very well. If you have a similar reaction, Anding suggests a lower-carbohydrate drink such as Gatorade's G2. It contains half the carbohydrates and half the calories, but the same amount of water and electrolytes.
In addition, drinks with a high-sodium content like PureSport are best for intense workouts of 60 minutes or longer. Otherwise that's just too much salt for your system. Calories are another downside to traditional sport drinks.
One cup 8 ounces is considered one serving. Yet, the standard portion many people drink is closer to 20 ounces, the grab-and-go size sold in vending machines. A ounce bottle of Gatorade or Powerade contains about to calories and 35 grams of sugar nearly 9 teaspoons.
That's not a problem if you're laying it all out on the basketball court or the biking trail, but for a casual exerciser or someone simply wishing to drink a cool beverage at lunch, the calories and sugar quickly add up. This category is vast and growing by the minute.
Vitaminwater, Lifewater, All Sport and Propel are examples of enhanced waters often marketed to the sports-minded. Some have few calories, while others might as well be called "sugar waters. Check the product's nutrition facts label and ingredient list to know what you're buying.
The drinks can be tasty, making it more enjoyable to swallow than plain water. That can help with staying hydrated during workouts. Although many enhanced waters sell themselves on their vitamin content, their claims have been questioned.
Simply eating a piece of fruit will give you the same nutrients plus dozens more. If you exercise hard, long or in hot temperatures, you may need sodium, which helps the body hold on to water.
Enhanced waters don't typically contain sodium. Or if they do, it's usually less than what's found in a traditional sport drink milligrams vs. For high intensity-type athletes, a low-sodium drink could pose a problem. Some enhanced waters distinguish themselves with "signature" ingredients, such as ribose, found in Vitaminwater's Endurance; guarana seed extract, found in the brand's Energy drink; and taurine, found in its Power-c.
There isn't much research to show these ingredients have significant value to athletic performance, yet you're paying for them. It's also unclear if there are even enough of these special ingredients in a bottle to actually deliver a performance boost.
Finally, there's the added sugar and calories. Amounts vary considerably. Propel has few calories or sugar. Vitaminwater contains calories and Vitaminwater 10 cuts the calories and sugar by using stevia and other sugar substitutes. One ounce bottle contains 2 � teaspoons of sugar and 25 calories.
Note: Several Vitaminwater varieties were recently banned by the NCAA because their signature ingredients caffeine, taurine, guarana seed extract, glucosamine, theanine, green tea extract and ECGC are considered "impermissible or banned substances" by the association.
Normal consumption of these drinks would probably not put an athlete at risk for testing positive for the substances. Fitness fans are going cuckoo for coconut water. The clear juice from green coconuts has been rapidly gaining in popularity due to its "natural" image and healthy load of potassium and other electrolytes.
Unlike many sports drinks which contain artificial colors and flavors, coconut water is considered a natural drink, one of its appeals. The water's delicate aroma, light taste and mouth-feel make it a refreshing drink with no upset stomach. Its nutrient content nicely complements what an athlete would want for performance and recovery, including potassium, magnesium, chloride, sodium and a small amount of natural sugar.
For athletes working at a high level of intensity, coconut water may not rehydrate the body as quickly as traditional sports drinks. It's light on sodium 60 milligrams per 11 ounces vs. more than milligrams in sports drinks. One study compared the ability of plain water, a sports drink and coconut water to rehydrate athletes who exercised to the point of dehydration.
Coconut water bested plain water, but didn't rehydrate the athletes as well the sports drink. However, when the researchers added sodium to coconut water to equal what's found in a sports drink like Gatorade, the new coconut water rehydrated the athletes just as well.
Both the plain and the sodium-enriched coconut waters caused less nausea and upset stomachs to the athletes than the sports drink or plain water.
Cherry juice is catching on, particularly as a good post-workout recovery drink. It has anti-inflammatory, pain-relieving properties.
Cherry juice is another natural drink option - a plus for health-conscious athletes. Several studies on athletes, many funded by those in the cherry business, suggest the phytonutrients flavonoids and anthocyanins found in tart cherries can reduce inflammation in the body, treat and minimize muscle damage plus reduce the pain and soreness caused from high-intensity exercising.
The research suggests it can help muscles recover their strength more quickly. Not all cherries or cherry juices are created equal. The research and claims are for tart cherries and tart cherry juice, not sweet cherries or those vibrant red maraschinos that top an ice cream sundae.
Companies process cherries differently. Some may do a great job of keeping the helpful phytonutrients intact, others may not be preserving the good stuff.
Cherry juice is not suited for drinking during a workout. It's best used as a pre- and post- workout beverage. Low-fat milk, especially low-fat chocolate milk, is increasingly being touted as an effective after-workout drink. Recent research suggests that chocolate milk's high carb and protein mix helps protect, refuel and repair muscles after a rigorous workout.
Plus, it replenishes calcium, magnesium and potassium - important minerals that help you recover more quickly after an intense, sweaty session. Chocolate milk is a tasty, fairly inexpensive drink that can help replenish the nutrients and water lost through exercise. One study that compared milk to a sports drink and plain water found that athletes were better hydrated and experienced a quicker recovery when they drank milk following an endurance event.
Research shows getting protein in after exercise helps muscles recover more quickly too. One cup of milk has 8 grams of protein. Chocolate milk is not necessarily a pre-exercise beverage or one you'd want to drink while exercising. Its biggest benefit comes after a workout. One cup of low-fat chocolate milk has calories and 25 grams of sugar-half of that sugar is naturally-occurring in the milk, and the other half about 3 teaspoons is added sugar.
Depending on how many glasses of milk you drank to rehydrate yourself, the numbers could add up quickly. Then, there's H Being well-hydrated before, during and after exercise is at the very core of optimal athletic performance.
Water is easy to find, easy to drink, quickly absorbed and refreshing - plus, it's inexpensive. Unless you're exercising intensely for more than 60 minutes, water can capably meet your needs.
It doesn't have any sugar or electrolytes, which are important for endurance events or when exercising in hot, humid conditions. Water lacks the all-in-one convenience of many sports drinks. For elite athletes and people working out at a high intensity level for plus minutes, water alone may not be enough.
In reality, some kids and adults will drink more fluids if there's a flavor to them, so water alone may be too blah. A sports drink or enhanced water may ensure they drink enough to avoid dehydration. It depends on which drink suits you most.
The best drink, say Clark and Anding, is the one an athlete will drink, tolerate and feel good about having. In theory, water is the best drink unless you are working out competitively for an extended time. For marathoners, triathletes and kids playing a sport, particularly in hot weather, but unable to eat before exercising, sports drinks can provide energy to keep them going.
Choose one that supplies 50 to 70 calories per cup 8 ounces and approximately milligrams of sodium. SOURCE: MSNBC Health.
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Your Cart 0 items. This High-performance isotonic drinks can be opened by clicking the anchor icon in dronks pre-header. This iotonic can be isotonif by Muscular recovery tips High-performance isotonic drinks window High-pertormance in the High-performane. Because the link uses data-open-modal instead of an href anchor nothing appears in the address bar. However, if you know the ID of the modal, you can still manually type the anchor link in your address bar and it will open handy for client previews. Lorem ipsum dolor sit amet consectetur adipisicing elit. Rerum fugit, aperiam qui ducimus incidunt quis ad saepe at! High-performance isotonic drinks Hig-hperformance Rae Bourgeois, MS, RDN, LD. Expert Isogonic by Nicole Davis, Dribks, PN1-NC. We Obesity and diet and review High-performance isotonic drinks products based on an independent, multi-point methodology. If you use our links to purchase something, we may earn a commission. Read our disclosures. Enter sports drinks. Sports drinks are designed to replenish the fluids, electrolytes, and glucose that we lose through sweat during intense exercise.
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