"Is It In You?" Should it Be?

Walking down the drink aisle of a grocery store can seem overwhelming if you’re in the market for something to aid in your athletic performance. There are so many choices and exercise factors to consider. Is your sport aerobic or anaerobic? What is the weather like outside? Are you a salty sweater? Being a person who enjoys different endurance exercises like running and biking, I wanted to know, do sports drinks improve athletic performance in endurance athletes?

One of the benefits of sports drinks for some people is that they are flavored, making them more appealing than plain water. This can be especially true for children. The thought is that since they taste better, people are more willing to drink them, keeping them better hydrated. This was tested in a study done on adolescent endurance athletes. In this study they tested cross country runners by giving them water, flavored water, and a flavored carbohydrate-enhanced drink. The goal of the study was to determine whether the flavoring increased voluntary fluid intake and if there was a difference in performance between the runners. The study ultimately showed that for these runners there was no significant difference between the amounts of fluid that was consumed nor was there an effect on their performance (Wilk, Timmons, & Bar-Or, 2010). However this study only consisted of 80 minutes of moderate-intensity exercise so it is unclear what effect longer times would have had on the outcome.

Another common recovery drink discussed is chocolate milk. A study on a group of cyclists researched the comparison between chocolate milk and sports drinks and how each affected endurance athletes. In this study, the participants were put through an exercise test to deplete their body of its glycogen stores. Following was a recovery period where they were given either chocolate milk or a sports drink. The results did show that those cyclists who consumed chocolate milk were able to cycle longer after the rest period than those who drank sports drinks (Thomas, Morris, & Stevenson, 2009). This shows that chocolate milk may be better for recovery than sports drinks when dealing with light-moderate exercise. However, this study did not look at what is best to consume while exercising.

The two studies described above show that sports drinks may not be a necessity for activities that are light-moderate intensity and are not maintained for a long duration. However, as stated by one study, carbohydrate-replacing drinks  may be more effective for higher-intensity endurance exercise due to carbohydrates being relied upon more heavily as a fuel source  (Thomas, Morris, & Stevenson, 2009).  The Dieticians of Canada also say that sports drinks are effective when exercising either very hard or for a very long time. In the case of endurance sports, one or both of these criteria may be met. This becomes necessary because the body is losing carbohydrates and key electrolytes like sodium that water is not able to replace (Dieticians of Canada, 2015).

Since there are so many options for sports drinks, the next step is to determine what they should contain. The ideal amount of carbohydrate is 4-8% since that is what is most effectively emptied by the stomach and absorbed by the small intestine. The carbohydrates found in sports drinks are easily digestible so they can be converted into muscle glycogen without difficulty. Any amount much higher than this could cause an upset stomach which would hinder performance. In terms of electrolytes, a good range is 20-60 mg of sodium (https://sportmedbc.com/article/sports-drinks-and-athletic-performance). More would result in better water retention but the drink would start to taste poorly. Along those lines, flavor is another important factor. The better it tastes the more likely you are to drink it. Obviously this is necessary to stay hydrated and receive the benefits of the added carbohydrates and electrolytes.

          In summary, the effectiveness of sports drink ultimately depends on the type of exercise being done. For light-moderate activity it may not be the best option for recovery, with chocolate milk showing better results for that intensity level. However, for activities that are high-intensity and last for over an hour, sports drinks are needed to replenish lost glycogen stores and electrolytes during exercise in order to maintain optimal performance.

References

Sports Drinks and Athletic Performance. (n.d.). Retrieved March 27, 2015, from https://sportmedbc.com/article/sports-drinks-and-athletic-performance

Sports Drinks: Their role in hydration for athletic performance. Dietitians of Canada. (2015). Retrieved March 27, 2015, from http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Sports-Nutrition-(Adult)/Sports-Drinks.aspx

Thomas, K., Morris, P., & Stevenson, E. (2009). Improved endurance capacity following chocolate milk consumption compared with 2 commercially available sport drinks. Applied Physiology Nutrition & Metabolism, 34, 78-82. Retrieved March 27, 2015, from Ebsco Host. Doi: 10.1139H/08-137.

Sizer, F.S., & Whitney, E. (2011). Nutrition: Concepts and controversies. (12th ed.). Minneapolis/St. Paul: West Pub.

Wilk, B., Timmons, B., & Bar-Or, O. (2010). Voluntary fluid intake, hydration status, and aerobic performance of adolescent athletes in the heat. Applied Physiology, Nutrition, and Metabolism, 35, 834-841. Retrieved March 27, 2015, from Ebsco Host. Doi: 10.1139/H10-084.