Category: Children

Endurance sports beverages

Endurance sports beverages

Not only is Fluid Performance Delicious energy foods of bevergaes best Weight loss diet EEndurance drinks, but it is also a great recommendation for anyone that has an overly sensitive stomach. For health advice, contact a licensed healthcare provider. Nuun Endurance. CONNECT WITH YOUR COMMUNITY.

Endurance sports beverages -

The Nutrition Source Menu. Search for:. Home Nutrition News What Should I Eat? Sports Drinks and Health Research has shown benefit of sports drinks in adult athletes though not conclusive as some studies show no benefit , but research in children is lacking.

The drinks may also be perceived as healthy because they are allowed to be sold in schools and sporting events, so may be consumed in excess. Bottom Line Water that is calorie-free and accessible without cost to most people is the beverage of choice taken with and between meals.

Energy and sports drinks in children and adolescents. Paediatr Child Health. Field AE, Sonneville KR, Falbe J, Flint A, Haines J, Rosner B, et al. Association of sports drinks with weight gain among adolescents and young adults. Brooke says different rides require specific carb amounts.

For rides longer than 90 minutes with some higher intensity , try to take in about to calories from carbohydrates 60 to 90 grams per hour. Brooke notes that most recreational riders probably do not need more than 60 grams of carbs per hour, nor will their GI systems be accustomed to this number you have to train your gut to take in carbs and calories as you ride, just as you train your legs!

Scott explains that electrolytes, which include sodium, potassium, magnesium , and chloride, are minerals we lose through sweat during exercise. Electrolytes help with maintaining proper fluid balance, nerve function, and muscle contractions, which helps support hydration and may prevent cramping.

Both dietitians recommend a few other ingredients that have been shown to support performance, including B vitamins , which play a role in energy metabolism and overall energy production.

They may also help to reduce mental and physical fatigue , according to a study published in Nutrients. Use them for hydration before, during, or after sweaty, shorter rides or as a supplement to gels or snacks during longer treks.

Of the six Nuun flavors we tested, this was the top pick. Almost everyone who drank this knew it was Gatorade—and that was a good thing, as many of our testers have fond memories of playing sports as kids and drinking Gatorade for hydration.

The classic lemon lime flavor still reigns as the top choice and comes in powder or liquid form. Testers agreed that this drink provided a perfectly sweet, but not too sweet flavor.

They also appreciated that there was no aftertaste. Roar makes a number of drinks with unique flavors, including this Georgia peach, as well as a much-liked cucumber watermelon.

But almost everyone had one that they loved, so you can always buy the variety pack. A big favorite, testers commented on the mild flavor and lack of overt sweetness of this powder. These drinks pack in a higher amount of the macronutrient to keep you fueled.

Testers recognized this Gatorade flavor, which was an easy favorite, just like the Gatorade Zero classic lemon lime flavor. Testers were evenly split on the berry and mandarin flavors from Tailwind. Some liked the fruity sweetness of berry, while others liked the mellowness of mandarin, which some said tasted reminiscent of iced tea.

Famously made without flavoring and sans preservatives or artificial coloring, Maurten designs its high-carb products for easier digestion. Effects of a commercially available branched-chain amino acid-alanine-carbohydrate-based sports supplement on perceived exertion and performance in high intensity endurance cycling tests.

J Int Soc Sports Nutr. Stander Z, Luies L, Mienie LJ, Keane KM, Howatson G, Clifford T, Stevenson EJ, Loots DT. The altered human serum metabolome induced by a marathon. Stander Z, Luies L, Mienie LJ, Van Reenen M, Howatson G, Keane KM, Clifford T, Stevenson EJ, Loots DT.

The unaided recovery of marathon-induced serum metabolome alterations. Sci Rep. Required for muscle contraction. Triggers many cellular functions during exercise. Usually not present in water, sports drinks, multivitamins or other supplements used by exercisers.

Natural Sources Formed during digestion with soluble calcium ions in presence of malic acid. Small amounts are in cells throughout food sources. Forms Dicalcium Malate Dihydroxide Supplier Balchem® Albion® DimaCal® Relevant Literature Brini M, Cali T, Ottolini D, Carafoli E.

The plasma membrane calcium pump in health and disease. FEBS J. Brouns F, Kovacs EM, Senden JM. The effect of different rehydration drinks on post-exercise electrolyte excretion in trained athletes.

Int J Sports Med. Lamb GD. Excitation-contraction coupling in skeletal muscle: comparisons with cardiac muscle. Clin Exp Pharmacol Physiol. Leppik JA, Aughey RJ, Medved I, Fairweather I, Carey MF, McKenna MJ.

J Appl Physiol. Dicalcium malate dihydroxde. National Center for Biotechnology Information. National Library of Medicine. National Institutes of Health. Necessary to reap benefits of sodium. Decreases gastric intolerance from high sodium intakes, not seen with high intakes of chloride-free sodium salts.

International Association of Athletics federations Consensus Statement nutrition for athletics. Int J Sport Nutr Exerc Metab. Kerksick CM, Wilborn CD, Roberts MD, Smith-Ryan A, Kleiner SM, Jager R, Collins R, Cooke M, Davis JN, Galvan E, Greenwood M, Lowery LM, Wildman R, Antonio J, Kreider RB.

Lipman GS, Burns P, Phillips C, Jensen J, Little C, Jurkiewicz C, Jarrett B, Walker A, Mansfield N, Krabak BJ. Effect of sodium supplements and climate on dysnatremia during ultramarathon running. Clin J Sport Med. McCubbin AJ, Allanson BA, Caldwell Odgers JN, Cort MM, Costa RJS, Cox GR, Crawshay ST, Desbrow B, Freney EG, Gaskell SK, Hughes D, Irwin C, Ollie J, Lalor BJ, Ross MLR, Shaw G, Periard JD, Burke LM.

Sports Dietitians Australia Position Statement: nutrition for exercise in hot environments. Int J Sports Nutr Exer Metab.

International Society of sports Nutrition Position Stand: nutritional considerations for single-stage ultra-marathon training and racing. Major metabolite for aerobic respiration energy production.

Enhances flavors and palatability. Regulates pH buffering acidity. Helps mixtures of nutrients mix, taste, dissolve, and suspend better. Natural Sources Fruits and Juices Forms Citric Acid Anhydrous Powder 2-Hydroxypropane-1,2,3-tricarboxylic Acid Supplier Cargill Relevant Literature Gauthier AC, Guimaraes RF, Namiranian K, Drapeau V, Mathieu ME.

Effect of physical exercise on taste perceptions: a systematic review. Gibala MJ, Young ME, Taegtmeyer. Anaplerosis of the citric acid cycle: role in energy metabolism of heart and skeletal muscle.

Greenleaf JE, Looft-Wilson R, Wisherd JL, McKenzie MA, Jensen CD, Whittam JH. Pre-exercise hypervolemia and cycle ergometer endurance in men.

Biol Sport. Citric Acid. Metabolomics of endurance capacity on World Tour professional cyclists. Front Physiol. Preferred, primary fuel for cellular energy production ATP and endurance exercise performance. Primary precursor for muscle and liver glycogen synthesis.

Aids exercise recovery. Affects metabolic pathways such as insulin release and regulating fat synthesis. Crucial for brain function. Natural Sources Non-Fiber Carbohydrates, Sucrose, Galactose Forms Dextrose, D-Glucopyranose, Blood Sugar; Glc Supplier Ingredion Relevant Literature Burke LM, Maughan RJ.

The Governor has a sweet tooth — mouth sensing of nutrients to enhance sports performance. Eur J Sport Sci. Podlogar T, Wallis GA. New horizons in carbohydrate research and application for endurance athletes.

Sports Med. Rollo I, Williams C. Effect of mouth-rinsing carbohydrate solution on endurance performance. Affects metabolic pathways, insulin release, and fat synthesis. EFSA J. Francescato MP, Puntel I. Does a pre-exercise carbohydrate feeding improve a km cross-country ski performance?

J Sports Med Phys Fitness. Hansen EA, Emanuelsen A, Gertsen RM, Sorensen S. Improved marathon performance by in-race nutritional strategy intervention. Hartley C, Carr A, Bowe SJ, Bredie WLP, Keast RSJ. Maltodextrin-based carbohydrate oral rinsing and exercise performance: systematic review and meta-analysis.

Malone JJ, Hulton AT, MacLaren DPM. Exogenous carbohydrate and regulation of muscle carbohydrate utilization during exercise. Eur J Appl Physiol.

The most plentiful amino acid in your body, muscles, and bloodstream. Major energy source for immune, intestinal, and muscle cells. Aids cellular hydration. Supports exercise recovery. Natural Sources Uncooked Proteins Forms L-Glutamine Supplier Prinova Relevant Literature Chantler S, Griffiths A, Matu J, Davison G, Holliday A, Jones B.

A systematic review: role of dietary supplements on markers of exercise-associated gut damage and permeability. PLoS ONE. Cruzat V, Rogero MM, Keane KN, Curi R, Nesholme P. Glutamine: metabolism and immune function, supplementation and clinical translation.

Ma S, Ono M, Mizugaki A, Kato H, Miyashita M, Suzuki K. Sports Basel. Newsholme P, Diniz VLS, Dodd GT, Cruzat V. Glutamine metabolism and optimal immune and CNS function. Proc Nutr Soc. Wilson P. Int J Sport Med. Addresses common athlete deficiency. Prevents cramps. Chelate form reduces GI distress.

Natural Sources Formed During Digestion with Soluble Magnesium Ions in Presence of Malic Acid Forms Dimagnesiumhydroxymalate Supplier Balchem®, Albion® Relevant Literature Cameron D, Welch AA, Adelnia F, Bergeron CM, Reiter DA, Dominguez LJ, Brennan NA, Fishbein KW, Spencer RG, Ferrucci L. Age and muscle function are more closely associated with intracellular magnesium, as assessed by 31P magnetic resonance spectroscopy, than with serum magnesium.

Kisters K, Grober U, Adamietz I. Magnesium: the mitochondrial blockbuster in competitive sports. Vitam Miner. Laries MJ, Monteiro CP, Matias CN, Santos DA, Silva AM, Nicho M.

Magnesium status and exercise performance in athletes. Trace Elem Electrolytes. Weiss D, Brunk DK, Goodman DA. Scottsdale Magnesium Study: absorption, cellular uptake, and clinical effectiveness of a timed-release magnesium supplement in a standard adult clinical population.

J Am Coll Nutr. Zhang Y, Xun P, Wang R, Mao L, He K. Can magnesium enhance exercise performance? Major metabolite for energy production via aerobic respiration.

Adds sour, tart flavor and buffers acidity.

Sports drinks geverages, also known EEndurance electrolyte heveragesEdnurance Weight loss diet beverages whose stated purpose is to help athletes replace water, Delicious energy foods Endurande, and energy before, Weight loss diet and especially after training or competition. The evidence is lacking pertaining to the efficacy of use of commercial sports drinks for sports and fitness performance. Consuming too much or in unnecessary circumstances may hinder health or performance. The drinks, or some of their ingredients such as sugar, may not be suitable for certain conditions. Sports drinks can be split into three major types: [2].

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Homemade Electrolyte Drink: Healthy Sports Drink For Hydration and Energy The Enudrance Drink Mix is specifically designed as a Weight loss diet source Delicious energy foods fuel Enfurance fluid Energy-boosting diet endurance athletes performing continuous beveeages greater than one hour. Weight loss diet research Endurancs endurance athletes Endudance protein supplements Enduranc amino acids during Body image self-esteem have mixed results and predominantly do not show improved results in performance. The ingestion of protein with a maltodextrin and fructose beverage on substrate utilisation and exercise performance. Applied Physiology, Nutrition, and Metabolism, 38 12— Whey or Casein Hydrolysate with Carbohydrate for Metabolism and Performance in Cycling. International Journal of Sports Medicine, 36 08— Effect of protein and carbohydrate solutions on performance and cognitive function in female recreational runners.

In today's beversges world, sports drinks have Metabolic rate and insulin sensitivity Weight loss diet staple Weight loss diet athletes, gym-goers, and even regular individuals engaged in Eneurance activities.

These beverages promise to replenish electrolytes Reenergize after exercise boost performance, but Endurancr all sports Android body shape are Weight loss diet equal, Endurance sports beverages.

In this article, we'll Hydration strategies for strength athletes the good and bad beveragss of Endugance drinks, helping Endursnce make an informed decision about their consumption.

Hydration: One beveragds the primary benefits of Enduurance drinks is their ability to hydrate the body quickly. During Hydration strategies for athletes physical activity, the body loses water and essential electrolytes, such beversges sodium beverates potassium, through sweat.

Sports drinks contain these electrolytes, helping to rehydrate and maintain beverayes body's fluid balance. Spors Boost: Many sports Beetroot juice for improved digestion are formulated with carbohydrates, such as glucose Gymnastics diet essentials sucrose.

These sportss provide Delicious energy foods rapid source of energy, which can be beneficial during prolonged workouts or high-intensity exercises. Enduance engaged beerages endurance sports like beevrages running or cycling often find sports drinks helpful for maintaining Coenzyme Q for anti-aging levels.

Bevrrages Replenishment: Sports drinks beverzges an efficient way to replenish essential spoorts lost during exercise. Electrolytes play beversges crucial role in nerve and muscle function, and their bevsrages can beveerages Weight loss diet cramping and fatigue.

Sports drinks containing Endjrance, potassium, sporta, and magnesium can Weight loss diet prevent these beveragss. Faster Recovery: The combination of carbohydrates and electrolytes in sports drinks can aid beverates post-exercise recovery.

Consuming a sports drink after Endurancw strenuous workout helps replenish Hydration needs during extreme weather conditions stores and reduces the bevergaes required for muscle recovery.

Sanitizing products Sugar Content: One of the main Enduranfe of beerages Delicious energy foods is their high sugar content.

While the sugars in these drinks can provide a quick energy boost during exercise, excessive consumption can lead to weight gain, dental issues, and an increased risk of type 2 diabetes. Opt for sugar-free or low-sugar options when possible. Empty Calories: Beyond the sugar content, many sports drinks are laden with calories but lack essential nutrients.

This can be problematic for those trying to manage their weight or achieve a balanced diet. Drinking sports drinks without accounting for the extra calories may undermine weight loss efforts.

Unnecessary for Low-Intensity Activities: For individuals engaged in light or moderate exercise, such as a leisurely walk or casual yoga session, sports drinks are generally unnecessary. Water is sufficient to maintain hydration levels during these activities without the added calories and sugar.

Cost: Sports drinks can be relatively expensive compared to other hydration options, such as water or homemade electrolyte solutions. This expense can add up over time, making it less accessible to some individuals or causing financial strain on regular consumers.

Sports drinks can be beneficial for certain individuals and situations, particularly during intense physical activities, endurance training, or competitions.

They offer rapid hydration and a quick source of energy through carbohydrates and electrolytes. However, their high sugar content and empty calories make them less ideal for everyday use or low-intensity workouts.

As with any dietary choice, moderation is key. For most people engaging in regular fitness routines or recreational exercise, water remains the best and most cost-effective option for staying hydrated.

When selecting sports drinks, opt for those with lower sugar content and be mindful of your overall calorie intake. Ultimately, understanding your individual hydration needs and the intensity of your physical activities will guide you in making an informed decision about incorporating sports drinks into your routine.

Always consult with a healthcare or nutrition professional if you have specific health concerns or dietary restrictions. Get ready to elevate your holiday season with a special surprise! This time, we're introducing something unique that combines comfort, flavor, and a commitment to better-for-you choices.

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Fueling Fast blog. Supplement Usage Guide. Product Education Videos. Free Training Plans. YouTube Channel. The Science. Store Locator. Strava Club. The Good: Benefits of Sports Drinks Hydration: One of the primary benefits of sports drinks is their ability to hydrate the body quickly.

The Not-So-Good: Drawbacks of Sports Drinks High Sugar Content: One of the main downsides of sports drinks is their high sugar content. Conclusion Sports drinks can be beneficial for certain individuals and situations, particularly during intense physical activities, endurance training, or competitions.

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: Endurance sports beverages

What to Look for in a Sports Drink

The last 20 Major Marathons were all won by athletes using Maurten. A great way to give Maurten a Try. You get 6x Maurten Drink , 6x Maurten Drink , and 6x Maurten Gel Use for longer intense workouts.

Use for hot or lower intensity workouts. For a turbo boost of energy, use Maurten Gel every 30 minutes. Shop Nutrition. Training Gear. Hot Deals. Shop all Nutrition Hydration. Popular Nutrition Brands. Brands Nutrition Supplements Training Gear Hot Deals.

Running Triathlon Athlete Stories Training Tips New Products Cycling How to Fuel. How to Fuel. Products Mentioned GU Hydration Drink Tabs Pickle Juice Shot Fluid Performance Skratch Labs High-Sodium Hydration Drink Mix INFINIT Jet Fuel SFH Push Nuun Vitamins Tablets Skratch Labs Sport Hydration Mix Combo Pack Maurten Starter Pack.

Number Best All-natural Ingredients Untapped Ginger Mapleaid is the most natural hydration product we have found.

Number 8: Best Cramp Prevention Pickle Juice Shot; not really hydration, it does solve one of the significant problems of dehydration - cramping. Number 7: Best for sensitive stomachs Not only is Fluid Performance one of the best testing hydrations drinks, but it is also a great recommendation for anyone that has an overly sensitive stomach.

Number 6: Best Hangover Relief If you are super dehydrated or hungover, you will want Skratch Hyper Hydration in your bottle. Number 5: Best Caffeinated Hydration The harder you train, the more stress you put on your gut, the less your gut wants to ingest calories, but the more it needs to.

Number 4: Best Pre-workout If you want to go from in bed to totally in the zone, then you want SFH Push as your pre-workout drink. A stated purpose of sports drinks, which provide many calories of energy from sugars , is to improve performance and endurance.

Some potentially harmful health effects of drinking sports drinks without prolonged exercise include weight gain , diabetes and dental erosion.

The sugar found in these sports drinks still exceeds the recommended amount of sugar in a day for a child. Energy drinks , which are often confused with sports drinks, usually contain high amount of caffeine among other dietary supplements. Often the concentration of caffeine is higher than found in soft drinks.

In the 19th and early 20th centuries, athletes occasionally drank beer of low alcohol content to replenish water, minerals and energy in the body. As the water is boiled during the brewing process and thus sterilized, the beer was a safer option than water from an unknown source.

Since the first modern Olympics , fluid intake during sports have varied a lot due to a lack of consensus in the scientific community pertaining to the use of sports drinks.

In the early s there was a widespread belief that consumption of fluids such as water during exercise was unnecessary. Energy drinks and sports drinks first appeared in Europe and Asia in the s as a response to demands for dietary supplements that would increase energy.

Taisho Pharmaceuticals , a Japanese company, introduced Lipovitan D , one of the first energy drinks on the market in The sports and energy drinks market is rapidly growing around the world. Sports drinks are included within the functional drinks market. Within the functional drinks category, sports and energy drinks account for the largest volume growth.

There have been a variety of different types of drinks introduced to the market over the years and a lot of these drinks are targeted towards young athletes. Contents move to sidebar hide. Article Talk. Read Edit View history. Tools Tools. What links here Related changes Upload file Special pages Permanent link Page information Cite this page Get shortened URL Download QR code Wikidata item.

Download as PDF Printable version. In other projects. Wikimedia Commons. Oral electrolytic infusion. Sports drinks. Clockwise from upper left: Gatorade Powerade Prime Mizone. However, on hot days, you may need to maintain your calorie intake but increase the water portion of your drink.

Good for: Anyone who want the benefits of coconut water without any added ingredients. Harmless Harvest is an excellent choice for an organic, on-the-go refreshment option for your workout or day-to-day life. They use sustainable methods for production, and the drink has natural nutrients and no added preservatives, making it the ideal one-ingredient hydration drink.

Harmless Harvest was founded with the mission to make the most amazing coconut water using the most ethical practices possible. So far, they seem to be nailing it. Harmless Harvest holds a Fair for Life certification, which ensures its commitment to social accountability and fair trade.

Harmless Harvest uses organic Nam Hom coconuts from Thailand, sourced from certified organic farms. So what does Nam Hom mean? Great question. The coconut water is certified organic by the USDA and contains no artificial sweeteners, colors, or flavors.

Drink it as you cool down on a hot day, or enjoy it as part of your post-workout routine. From the makers of Gatorade, Propel Electrolyte Water is a great option to help you hydrate and recover after a workout.

Propel Electrolyte Water, from the makers of Gatorade, is a zero-calorie, zero-sugar fitness water. While it lacks carbohydrates, the sports drink contains B vitamins and the antioxidant vitamins C and E.

Sodium, the key electrolyte in Propel, supports hydration by stimulating thirst and encouraging fluid balance. You can choose from eight flavors, including Lemon, Black Cherry, and delicious Kiwi Strawberry. Propel also offers immune support versions that prioritize vitamin C and zinc.

So now you can hydrate and help your body fight germs all in one handy sports drink. Our team of registered dietitians and certified nutrition coaches gives it a 5 out of 5 for formulation and ingredients. This colorless fitness water is free from artificial flavor sources and is sweetened by high-intensity sweeteners Acesulfame Potassium Ace-K and sucralose.

At an extremely low per serving cost, Transparent Labs Hydrate V3 is a great option for anyone looking to try out electrolytes or anyone looking for clean ingredients without the hefty price tag.

Transparent Labs helps users hydrate the body quickly by rapidly replenishing electrolytes. The carefully crafted formula includes critical electrolytes, including sodium, potassium, and magnesium.

It also includes other bioavailable components like taurine 2 , an amino acid involved in almost every tissue in the body. It is free from artificial colors, preservatives, and sweeteners.

Its ingredients include mg of organic coconut water powder and 50 mg of Senactiv TM 3 , which has been shown to promote more energy and preservation. To use Hydrate V3, mix one scoop of the electrolyte powder with 8 to 12 ounces of water.

Transparent Labs recommends consuming one to three servings daily, so you can enjoy it before, during, and after your workout. Also, it contains tree nuts, so those with a tree nut allergy should avoid using the electrolyte powder. Liquid I. Hydration Multiplier is a great product to help boost your hydration quickly, especially for people who prefer a less-salty electrolyte drink.

has changed the game with its Hydration Multiplier packets. These convenient and travel-friendly packets make rehydrating easy. The non-GMO electrolyte mix is powered by their patented Cellular Transport Technology CTT.

This delivery system enhances the rapid absorption of water and other vital ingredients into the body. Just one packet of Hydration Multiplier offers more hydration than water alone. Plus, every serving provides a list of vitamins, including vitamins C, B3, B5, B6, and B Certified personal trainer and GGR senior editor Nicole Davis gave this a 5 out of 5 when it came to hydration and called it her saving grace during her most recent pregnancy.

There are nine delicious flavors to choose from, such as Lemon Lime, Tropical Punch, and Acai Berry. They are non-GMO and soy-, dairy-, and gluten-free. And artificial ingredients? Not a chance. The expert product testers on team GGR are big fans of Liquid I.

Read our full Liquid I. review to find out what we like so much about this supplement. Of course, there are other sports drinks that get our stamp of approval.

Other reputable hydration products that we researched include:. Like with any product we review, we made sure to look at the big picture. We were diligent about finding and including products backed by reputable branding, evidence-based formulas, and electrolyte content.

Sports drinks are designed to take the power of plain water and kick it up a notch. They offer a long list of benefits to athletes of all levels, including:. One of the most significant advantages of drinking sports drinks is their electrolyte content.

When we sweat, we lose essential electrolytes 4 like sodium, potassium, calcium, magnesium, and phosphate. Vigorous exercise increases our fluid needs since we lose a lot of fluid when we sweat.

Depending on your fitness goals and the type of workout you do, replacing your glucose stores might be an essential aspect to include in your training. For example, some sports drinks contain carbohydrates to boost your glucose during or after your workout. However, you should talk with your doctor or registered dietitian before consuming sports drinks regularly if you have a history of blood sugar control issues or kidney concerns.

Our kidneys are responsible for filtering toxins and waste from the body. If you have a history of diabetes, you might consider drinking the zero-sugar options to avoid episodes of hyperglycemia. Here are a few things to look for when shopping for your best sports drink:. Replacing your electrolytes is the name of the game when it comes to sports drinks.

Look for drinks containing sodium, potassium, magnesium, and calcium. Depending on your fitness goals, the calorie count of your chosen sports drink might have a huge impact. If your goal is to lose weight , consider looking for a sports drink with low to zero calories per serving.

WHO WOULD BENEFIT FROM USING THE ENDURANCE DRINK MIX?

Roughly 16 to 32 ounces of regular sports drink per hour will give you this necessary carbohydrate recommendation. Proponents of lower-carb beverages, however, suggest liquids be used mainly for hydration purposes and outside-the-bottle carbs be used for fuel.

Yet energy-rich food can be hard to digest. You need to remember that sucking back concentrated products like a gel or chews pulls water into your stomach to dilute it, impairing fluid absorption.

This is why you need to chase them down with a sufficient amount of a carb-free solution, such as a very low calorie sports drink or just plain water to expedite digestion. The faster you move, the more difficult it becomes to refuel with solid foods.

This is why some triathletes rely heavily on liquid energy from higher carbs sports drinks, especially when picking up the pace. With that said, low-calorie sports drinks can be well-suited for ultra-length endeavors when you have ample time to eat and digest enough carbs from other sources to maintain a necessary pace and where too much liquid sugar over the long haul can certainly bring on GI distress.

Frustratingly, we have very little in the way of randomized studies that compare the percentage of carbohydrates in drinks with various performance metrics when total carbohydrate intake is kept constant.

So would consuming 60 grams of carbs per hour of exercise entirely from a higher carb drink result in a different performance outcome than obtaining the same number of carbs from a combination of lower-carb sports drink and some other source of fuel?

A review published in the International Journal of Sports Nutrition and Exercise Metabolism , for example, found that when higher sugar sports drinks are used to fuel endurance exercise beyond 60 minutes in length they do not abolish the energy deficit created by working out.

Sugar is only a problem when you consume too much as part of your normal diet and not as part of a smart fueling strategy where it serves a specific ergogenic function. And there is some evidence that if a higher carbohydrate meal was consumed before working out there is no significant benefit of consuming supplemental carbs for aerobic activities lasting up to 2 hours.

Ditto for just sipping during the day for overall fluid consumption. For instance, they are marketed aggressively to teenagers and, in turn, they are heavy consumers which is likely contributing to the troubling obesity rate in this demographic. Most people get more than enough sodium from their diets so there generally is not much need to get extra from a sports drink throughout the day when not exercising.

There is very little compelling data that taking in other electrolytes, namely potassium, magnesium and calcium, during activity does much of anything, especially if you are already getting enough of these in your diet.

The answer: sweat. Lots of sweat. Lots of sweat means lots of lost electrolytes, and Liquid I. Hydration Multiplier says it can help replace what you lose through sweat.

According to Liquid I. That said, the formula for Liquid I. Hydration Multiplier is rooted in a medical therapy developed by the World Health Organization called oral rehydration salts. Hydration Multiplier is not a medical therapy, but as it's based closely on a hydration solution used by major health agencies for decades , I'm confident it can replenish even the sweatiest of CrossFitters.

It's also gluten-free , dairy-free, non-GMO and vegan. Read more: How to make running on a treadmill more fun. Lipsa Shah , a certified personal trainer and yoga teacher, recommends Ultima Replenisher as a sports drink for those looking to lose weight because it's sugar-free and zero-calorie.

Ultima Replenisher has no sugar or artificial sweeteners -- it's sweetened with stevia -- and the first ingredient listed on the powder packets is magnesium citrate, which is a good indicator that this product is high-quality.

Magnesium is one of the electrolytes lost through sweat; that it's the first ingredient on the list means it is the most prevalent ingredient by volume in Ultima Replenisher. Ultima powder also contains calcium, zinc, manganese, chloride, potassium, sodium and phosphorous -- all essential nutrients that need replenishing after a good sweat.

We're getting super natural here. No, not supernatural -- super natural, as in the most natural beverage you could possibly drink while exercising and at the same level as water.

Finding an all-natural sports drink is tough, because most are chock-full of artificial sweeteners, colorings and flavors. Even the sports drinks that don't have any of that are still made in factories or labs and infused with minerals that might not be as bioavailable as those found in natural products.

Shah recommends Harmless Harvest Coconut Water to those looking for a truly natural alternative. While it's not explicitly marketed as a sports drink, Harmless Harvest Coconut Water has the ingredients you should look for in a sports drink: sugar, sodium, calcium, potassium, phosphorus and magnesium.

The only actual ingredient on the bottle, though, is organic coconut water. Coconut contains all of those minerals without the need for fortification. Wellness Fitness. Best Sports Drinks of Sports drinks can help you stay hydrated and energized through your workout.

Electrolytes help with maintaining proper fluid balance, nerve function, and muscle contractions, which helps support hydration and may prevent cramping.

Both dietitians recommend a few other ingredients that have been shown to support performance, including B vitamins , which play a role in energy metabolism and overall energy production.

They may also help to reduce mental and physical fatigue , according to a study published in Nutrients. Use them for hydration before, during, or after sweaty, shorter rides or as a supplement to gels or snacks during longer treks. Of the six Nuun flavors we tested, this was the top pick.

Almost everyone who drank this knew it was Gatorade—and that was a good thing, as many of our testers have fond memories of playing sports as kids and drinking Gatorade for hydration.

The classic lemon lime flavor still reigns as the top choice and comes in powder or liquid form. Testers agreed that this drink provided a perfectly sweet, but not too sweet flavor. They also appreciated that there was no aftertaste. Roar makes a number of drinks with unique flavors, including this Georgia peach, as well as a much-liked cucumber watermelon.

But almost everyone had one that they loved, so you can always buy the variety pack. A big favorite, testers commented on the mild flavor and lack of overt sweetness of this powder.

These drinks pack in a higher amount of the macronutrient to keep you fueled. Testers recognized this Gatorade flavor, which was an easy favorite, just like the Gatorade Zero classic lemon lime flavor. Testers were evenly split on the berry and mandarin flavors from Tailwind.

Some liked the fruity sweetness of berry, while others liked the mellowness of mandarin, which some said tasted reminiscent of iced tea. Famously made without flavoring and sans preservatives or artificial coloring, Maurten designs its high-carb products for easier digestion.

Donna Raskin has had a long career as a health and fitness writer and editor of books and magazine articles. Protein Intake for Seniors.

Are There Real Benefits of Berberine? Does the Keto Diet Work for Cyclists?

Sports Drinks Are Cutting Out Sugar. Is That Good for Endurance Athletes? – Triathlete Cons Not a dietary supplement Damaged and messy packaging is mentioned in the reviews Some users say the water is too sweet. Nuun's entire line of products promise to help you push through grueling workouts, but Nuun Endurance is specifically formulated to support you during a sweat session for 90 minutes or more. Best Sports Drinks of Sports drinks can help you stay hydrated and energized through your workout. Its ingredients include mg of organic coconut water powder and 50 mg of Senactiv TM 3 , which has been shown to promote more energy and preservation. But these drinking dogmas are relatively new. Liquid I. With mg of Sodium, this is only meant for extreme situations.
8 Best Sports Drinks

You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source.

The Nutrition Source Menu. Search for:. Home Nutrition News What Should I Eat? Sports Drinks and Health Research has shown benefit of sports drinks in adult athletes though not conclusive as some studies show no benefit , but research in children is lacking. The drinks may also be perceived as healthy because they are allowed to be sold in schools and sporting events, so may be consumed in excess.

Bottom Line Water that is calorie-free and accessible without cost to most people is the beverage of choice taken with and between meals. Manganese — This trace mineral is necessary for optimal muscle cell enzyme reactions and for the conversion of fatty acids and protein into energy.

Chromemate® brand chromium polynicotinate — This trace mineral helps regulate blood sugar and plays a vital role in the synthesis of glucose, fatty acids, and amino acids. You have no items in your shopping cart. Click here to continue shopping.

My Account. My Account Log in Create account. Home HEED® Sports Drink. write a review. Non-acidic sports drink. No option selected. Please select Size and Flavor. Add to cart Save to Favorites. HEED FAQs Why did you switch to a tapioca-derived maltodextrin for HEED 2.

When would I use HEED or Perpetuem? Should I use Hammer Gel or HEED? Is HEED like Gatorade? How do I determine the equivalent of one scoop of HEED? Are there any concerns with pre-mixing HEED?

I noticed that the flavor is very light Can Perpetuem and HEED be used in a hydration pack's bladder? What is taurine and what is its purpose in Cherry Bomb HEED? Is HEED safe for young athletes? Do any of the flavors of HEED contain caffeine? Why do you use maltodextrin instead of sugar in your fuels?

Does Heed contain any diary product, and is it gluten-free? Which version of HEED, Perpetuem, and Recoverite are Kosher certified? Can a pregnant woman take HEED? What is the osmolality of HEED? How much manganese in Hammer fuels? Is it okay for my dog to consume HEED?

Is there a recipe for a soy-free Perpetuem? How can I prevent any clumping from happening when mixing my fuel bottles? Why did you switch to a tapioca-derived maltodextrin for HEED 2. However, we found that tapioca cassava root -derived maltodextrin offers the following advantages over corn-derived maltodextrin, which is why we made the switch: Tapioca requires far less processing than corn.

Unlike corn, there is no GMO content in tapioca to begin with, so even though all the corn-derived maltodextrin we used in our products tested at 0ppb for GMOs, going with tapioca just saves us that hassle. Tapioca maltodextrin has naturally lower amounts of sodium and higher amounts of naturally occurring potassium.

Given that most everyone consumes far too much sodium as it is, having more potassium and less sodium is a definite plus. Tapioca maltodextrin has a more-alkaline pH than corn-derived maltodextrin.

Either, it's your preference! Both products are ideal for use during exercise of any intensity lasting up to hours. Hammer Gel Hammer Gel is a concentrated complex carbohydrate gel with the consistency of syrup.

Caffeine Quotient: Espresso contains 50mg and Tropical contains 25mg of caffeine per serving. HEED HEED is a powdered sports drink mix.

HEED comes in five flavors: Cherry Bomb, Lemon-Lime, Orange, Melon, and Strawberry. Caffeine Quotient: Cherry Bomb contains 25mg of caffeine per serving.

I noticed that the flavor is very light Q: I being using HEED for about a month already, great results, excellent product. Can Perpetuem and HEED be used in a hydration pack's bladder? Q: Is HEED safe for young athletes to use during exercise and competitions?

and that means severe stomach distress. Q: Can a pregnant woman take HEED for runs, biking, triathlons, etc.? Maximizing muscle cell enzyme reactions for the conversion of fatty acids and protein into energy Supporting optimal utilization of insulin Protecting against free radical damage via its involvement in the production of SOD Hammer Nutrition products containing manganese Endurolytes — 0.

Q: I cannot consume soy. How To Use Mix 1 — 1. PRO TIP Watch the video: Hammer Under 3 Hours and Over 3 Hours In hotter climates or during prolonged activities, add one form of Endurolytes® to your HEED.

HEED 2. Ingredients: Tapioca Maltodextrin, Xylitol, Natural Flavors, Sodium Chloride, Calcium Phosphate, Stevia Leaf Extract, Calcium Glycinate Chelate, L-Carnitine, Green Tea Extract, Magnesium Amino Acid Chelate, Monk Fruit Extract, Ascorbic Acid, Potassium Amino Acid Chelate, L-Tyrosine, Pyridoxine Hydrochloride, Manganese Amino Acid Chelate, Chromium Amino Acid Chelate.

Allergen Warning: Manufacturer processes other allergens. This product contains Xylitol. Allergen Warning: This product is processed in a facility that also processes dairy and soy products. Ingredients: Tapioca Maltodextrin, Xylitol, Natural Flavors, Salt, Calcium Phosphate, Stevia Leaf Extract, Calcium Glycinate Chelate, L-Carnosine, Magnesium Amino Acid Chelate, Monk Fruit Extract, Ascorbic Acid, Potassium Amino Acid Chelate, L-Tyrosine, Manganese Amino Acid Chelate, and Chromium Amino Acid Chelate.

Ingredients: Maltodextrin, Natural Flavor, Xylitol, Calcium Chelate, Magnesium Chelate, Potassium Chelate, Sodium Citrate, Stevia, Sodium Chloride, L-Carnosine, Glycine, L-Tyrosine, Manganese Chelate, Vitamin B6 as pyridoxine HCl , Chromium Chelate.

Ingredients: Maltodextrin, Xylitol, Natural Flavor, Calcium Chelate, Magnesium Chelate, Potassium Chelate, Stevia, Sodium Citrate, Sodium Chloride, L-Carnosine, Glycine, L-Tyrosine, Manganese Chelate, Vitamin B6 as pyridoxine HCl , and Chromium Chelate.

Ingredients: Maltodextrin, Xylitol, Natural Flavor, Calcium Chelate, Magnesium Chelate, Potassium Chelate, Stevia, Sodium Citrate, Sodium Chloride, L-Carnosine, Glycine, L-Tyrosine, Manganese Chelate, Vitamin B6 as pyridoxine HCl , Chromium Chelate.

Ingredients: Maltodextrin, Calcium Chelate, Magnesium Chelate, Potassium Chelate, Sodium Citrate, Sodium Chloride, L-Carnosine, Glycine, L-Tyrosine, Manganese Chelate, Vitamin B6 as pyridoxine HCl , Chromium Chelate.

Recommended Reading. Minimum Calories Per Hour. By: Brian Frank. October 10, READ MORE. Hammer Under 3 Hours and Over 3 Hours. August 17, Water Drinkers VS. Drink Drinkers. August 23, Pre-Exercise Fueling. By: Hammer Nutrition. August 31, Calories Count.

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Download as PDF Printable version. In other projects. Wikimedia Commons. Oral electrolytic infusion. Sports drinks. Clockwise from upper left: Gatorade Powerade Prime Mizone. This section needs additional citations for verification. Please help improve this article by adding citations to reliable sources in this section.

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Wikimedia Commons has media related to Sports drinks. doi : PMID S2CID Retrieved 29 March Sports Medicine. ISSN PMC Asian Journal of Multidimensional Research. Journal of Athletic Training. Transactions of the American Clinical and Climatological Association.

Retrieved 3 October Journal of the California Dental Association.

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Hartley C, Carr A, Bowe SJ, Bredie WLP, Keast RSJ. Maltodextrin-based carbohydrate oral rinsing and exercise performance: systematic review and meta-analysis. Malone JJ, Hulton AT, MacLaren DPM. Exogenous carbohydrate and regulation of muscle carbohydrate utilization during exercise.

Eur J Appl Physiol. The most plentiful amino acid in your body, muscles, and bloodstream. Major energy source for immune, intestinal, and muscle cells. Aids cellular hydration. Supports exercise recovery. Natural Sources Uncooked Proteins Forms L-Glutamine Supplier Prinova Relevant Literature Chantler S, Griffiths A, Matu J, Davison G, Holliday A, Jones B.

A systematic review: role of dietary supplements on markers of exercise-associated gut damage and permeability. PLoS ONE. Cruzat V, Rogero MM, Keane KN, Curi R, Nesholme P. Glutamine: metabolism and immune function, supplementation and clinical translation. Ma S, Ono M, Mizugaki A, Kato H, Miyashita M, Suzuki K.

Sports Basel. Newsholme P, Diniz VLS, Dodd GT, Cruzat V. Glutamine metabolism and optimal immune and CNS function. Proc Nutr Soc. Wilson P. Int J Sport Med. Addresses common athlete deficiency. Prevents cramps.

Chelate form reduces GI distress. Natural Sources Formed During Digestion with Soluble Magnesium Ions in Presence of Malic Acid Forms Dimagnesiumhydroxymalate Supplier Balchem®, Albion® Relevant Literature Cameron D, Welch AA, Adelnia F, Bergeron CM, Reiter DA, Dominguez LJ, Brennan NA, Fishbein KW, Spencer RG, Ferrucci L.

Age and muscle function are more closely associated with intracellular magnesium, as assessed by 31P magnetic resonance spectroscopy, than with serum magnesium. Kisters K, Grober U, Adamietz I. Magnesium: the mitochondrial blockbuster in competitive sports.

Vitam Miner. Laries MJ, Monteiro CP, Matias CN, Santos DA, Silva AM, Nicho M. Magnesium status and exercise performance in athletes. Trace Elem Electrolytes. Weiss D, Brunk DK, Goodman DA.

Scottsdale Magnesium Study: absorption, cellular uptake, and clinical effectiveness of a timed-release magnesium supplement in a standard adult clinical population. J Am Coll Nutr. Zhang Y, Xun P, Wang R, Mao L, He K. Can magnesium enhance exercise performance? Major metabolite for energy production via aerobic respiration.

Adds sour, tart flavor and buffers acidity. Chelates calcium and magnesium for better uptake and GI tolerability. The malate-aspartate shuttle Borst cycle : how it started and developed into a major metabolic pathway.

IUBMB Life. Hu C, Hone M, Plomgaard P, Hansen JS, Zhao X, Li J, Wang X, Clemmensen JO, Secher NH, Haring HU, Lehmann R, Xu G, Weigert C. Muscle-liver substrate fluxes in exercising humans and potential effects on hepatic metabolism.

J Clin Endocrinol Metab. Malic acid. Schranner D, Kastenmuller G, Schonfelder M, Romisch-Margl W, Wackerhage H. Metabolite concentration changes in humans after a bout of exercise: a systematic review of exercise metabolomics studies.

Sports Med Open. Tyka AK, Chwastowski M, Cison T, Palka T, Tyka A, Szygula Z, Pilch W, Strzala M, Cepero M. Effect of creatine malate supplementation on physical performance, body composition and selected hormone levels in sprinters and long-distance runners.

Acta Physiol Hung. Regulates muscle contraction and nervous system activity. Balances electrolyte levels during exercise. Natural Sources Fruits and Vegetables Forms Dipotassium Phosphate Food Grade Supplier Budenheim Relevant Literature Clausen T.

Physiol Rev. DGAC Dietary Guidelines Advisory Committee. Report of the Dietary Guidelines Advisory Committee. Part E. Section 2. Supplementary documentation to the DGAC Report. Appendix E Lindinger MI, Cairns SP.

Regulation of muscle potassium: exercise performance, fatigue and health implications. McKenna MJ, Bangsbo J, Renaud JM. Singh A, Evans P, Gallagher KL, Deuster PA. Dietary intakes and biochemical profiles of nutritional status of ultramarathoners. Med Sci Sports Exerc. Maintains tolerability to heat.

Prevents sweat loss of sodium. Maintains plasma volume. Improves exercise recovery. Decreases urine output. Increases benefits with co-ingestion of other electrolytes. More effective than other sodium salts. Natural Sources Salt Forms Evaporated Salt Supplier Cargill, United Salt Corporation, Westco Relevant Literature Del Coso J, Gonzalez-Millan C, Salinero JJ, Abian-Vicen J, Areces F, Lledo M, Lara B, Gallo-Salazar C, Ruiz-Vincente D.

Effects of oral salt supplementation on physical performance during a half-ironman: a randomized controlled trial. Scand J Med Sci Sports. Natural sweetener. Encourages intake. Reduces amount of sweetener required. Does not affect blood glucose or insulin levels.

Natural Sources Stevia Leaves Stevia Rebaudiensis Forms Stevia Rebaudioside Extracts Supplier Proprietary Relevant Literature Lei P, Chen H, Ma J, Fang Y, Qu L, Yang Q, Peng B, Zhang X, Jin L, Sun D. Research progress on extraction technology and biomedical function of natural sugar substitutes.

Front Nutr. Schiatti-Sisó IP, Quintana SE, García-Zapateiro LA. Stevia Stevia rebaudiana as a common sugar substitute and its application in food matrices: an updated review. J Food Sci Technol. Soejarta DD, Addo EM, Kinghorn AD. Highly sweet compounds of plant origin: from ethnobotanical observations to wide utilization.

J Ethnopharmacol. Tey SL, Salleh NB, Henry J, Forde CG. Effects of aspartame-, monk fruit-, Stevia-, and sucrose-sweetened beverages on postprandial glucose, insulin and energy intake.

Int J Obesity. Effects of non-nutritive artificial vs natural sweeteners on h glucose profiles. Eur J Clin Nutr. Less gastrointestinal intolerance than pure fructose. Improves flavor.

Natural Sources Table Sugar, Dates Forms Alpha-D-Glucopyranosyl Beta-D-Fructofuranoside, Glc:Fru Supplier The Amalgamated Sugar Company, LLC Relevant Literature Massicote D, Peronnet F, Bronsard E, Hillaire-Marcel C.

Sci Sports. Murray R, Paul GL, Seifert JG, Eddy DE, Halaby GA. The effects of glucose, fructose, and sucrose ingestion during exercise. Trommelen J, Fuchs CJ, Beelen M, Lenaerts M, Lenaert K, Jeukendrup AE, Cermak NM, van Loon LJC.

Fructose and sucrose intake increase exogenous carbohydrate oxidation during exercise. Wallis GA, Wittekind A. Is there a specific role for sucrose in sports and exercise performance?

Supports the brain and immune system. Balances excitatory and inhibitory neurotransmitters. Maintains calm, relaxed, but alert, focused mental states. With caffeine, improves attention and focus with less overexcitation. Produces better sleep. Natural Sources Green Tea Leaves Forms Suntheanine® L-Theanine Supplier Taiyo Kagaku Co.

Taiyo International via NutriScience Innovations Relevant Literature Gilbert N. Jager R, Purpura M, Geiss K, Barthel T, Schnittker R, Weiss M. Improving mental regeneration after physical exercise. Juskiewicz A, Glapa A, Basta P, Petriczko E, Zolnowski K, Machalinski B, Trzeciak J, Luczkowka K, Skarpanska-Stejnborn A.

The effect of L-theanine supplementation on the immune system of athletes exposed to strenuous physical exercise. Saeed M, Naveed M, Arif M, Kakar MU, Manzoor R, Abd El-Hack ME, Alagawany M, Tiwari R, Khandia R, Munjal A, Katrhik K, Dhama K, Iqbal HMN, Dadar M, Sun C.

Green tea Camellia sinensis and l-theanine: Medicinal values and beneficial applications in humans — a comprehensive review. Biomed Pharmacother. Wan X, Zhang Z, Li D. Chemistry and biological properties of theanine, Ch 16 in Tea and Tea Products. Chemistry and Health-Promoting Properties , Ho CT, Lin JK, Shahidi F, Eds.

The key is to consume specific carbohydrates in the right ratios. Unlike most drink mixes, EFS delivers a clinically effective dose of all 5 electrolytes sodium, potassium, chloride, calcium, magnesium in the levels shown to prevent cramping.

We spared no expense upgrading the EFS drink mix, investing in the latest research-driven innovation and technology.

Our scienficially formulated, isotonic formula quickly replaces the fluid and electrolytes lost during exercise to ensure optimal hydration, preventing the onset of fatigue, and improving peak performance. Pro Tip: For best results have a serving of EFS 30 minutes prior to training and racing.

The brain plays an essential role in endurance and performance. Mental toughness and presence of mind are equally as important as fitness. You have to be able to suffer and handle stress when your body is begging you to stop.

Suntheanine® is protected by over 40 U. and international patents for its various physiological efficacies and L-isomer specific production processes.

Research shows BCAAs taken during exercise — not before or after — keep the flow of fuel sources from carbs and fats mobilized and upsized when you need them the most.

In EFS, BCAAs unlock a final emergency fuel source when all other options — and all of your competitors — are exhausted.

EFS provides everything you need to maximize endurance and performance. Our industry-leading electrolyte levels help you stay hydrated and avoid cramping.

With the latest amino acid technology and ideal carbohydrate sources, EFS refuels working muscles faster than ever. Plus, the new flavor technology eliminates the formula over flavor compromise. It can be supplemented with Liquid Shots before and during an event, and Ultragen helps consolidate gains during recovery between sessions.

Regardless of your training load, a daily dose of our MultiV and Optygen lines help you lay a foundation to achieve your goals. We also omit ingredients with no value—even the ubiquitous vitamin C, which features in virtually every other mix despite research that shows it reduces endurance when taken during exercise.

EFS still provides immune system support courtesy of theanine, just without impacting performance. Our approach to product design eschews unexamined ingredients, traditional processes, and trendy minimalism in favor of research-based innovation, premium ingredient sourcing, and the uncompromising expectations of elite athletes.

Q: Are there other benefits to drinking EFS or EFS-PRO, besides for training and racing? A: Absolutely. EFS and EFS-PRO can be used to top off glycogen and electrolyte levels before an event or race.

A: No. A higher concentration increases calories and electrolytes. In other words, if you are a smaller person and normally consume a somewhat reduced amount, you will still get the same benefits.

Keep drinking tea or coffee as usual. A: Consume one serving 30 minutes before exercise. Use as needed during exercise.

Additional calories and electrolytes can be added with Liquid Shots. A: Only if you macro-dose mg or more in a single or repeated shot. Even if theanine is administered in a single macro-dose, the effect is just a too-calm calm that fades as the theanine leaves your body—Nothing serious or harmful.

Click here to learn more about dosing and uptake. For their rationale and claims support these companies cite WHO and other medical guidelines for treating serious dehydration in disease and severe exposure conditions, not the sports nutrition guidelines for healthy athletes in endurance competitions.

Also important is the need for more fuel, and these drinks fall short in the fuel department. Check out Dr. A: EFS contains 2g free form amino acids per serving which is the equivalent in BCAA and glutamine profile to 9g whey protein.

Protein naturally contains BCAAs and glutamine. Clinical evidence supporting the use of BCAAs and glutamine during exercise dates back to These clinical studies clearly indicate supplementing with as little as 1g free form amino acids improved performance, reduced post-exercise muscle damage, improved muscle glycogen resynthesis, reduced central fatigue and improved rate of perceived exertion.

These are the same claims made by the most recent protein study and clearly support a mechanism for improved performance. In addition to the clinical support, other factors lead to a decision to use these free form amino acids over complete proteins. There is considerably more evidence supporting free form amino acids than complete protein.

Q: I am prone to cramping during longer training and racing. Both dietitians recommend a few other ingredients that have been shown to support performance, including B vitamins , which play a role in energy metabolism and overall energy production.

They may also help to reduce mental and physical fatigue , according to a study published in Nutrients. Use them for hydration before, during, or after sweaty, shorter rides or as a supplement to gels or snacks during longer treks.

Of the six Nuun flavors we tested, this was the top pick. Almost everyone who drank this knew it was Gatorade—and that was a good thing, as many of our testers have fond memories of playing sports as kids and drinking Gatorade for hydration. The classic lemon lime flavor still reigns as the top choice and comes in powder or liquid form.

Testers agreed that this drink provided a perfectly sweet, but not too sweet flavor. They also appreciated that there was no aftertaste.

Roar makes a number of drinks with unique flavors, including this Georgia peach, as well as a much-liked cucumber watermelon. But almost everyone had one that they loved, so you can always buy the variety pack.

A big favorite, testers commented on the mild flavor and lack of overt sweetness of this powder. These drinks pack in a higher amount of the macronutrient to keep you fueled. Testers recognized this Gatorade flavor, which was an easy favorite, just like the Gatorade Zero classic lemon lime flavor.

Testers were evenly split on the berry and mandarin flavors from Tailwind. Some liked the fruity sweetness of berry, while others liked the mellowness of mandarin, which some said tasted reminiscent of iced tea.

Famously made without flavoring and sans preservatives or artificial coloring, Maurten designs its high-carb products for easier digestion.

Donna Raskin has had a long career as a health and fitness writer and editor of books and magazine articles. Protein Intake for Seniors.

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