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It is clear that for maximising sports performance, fluid and carbohydrate replacement are vital. The manufacturers of sports drinks would have us believe that the consumption of their products is the optimal method of achieving this goal. However, there are some questions that long term dependence on sports drinks for fluids and carbohydrates (particularly during training) may not be the most optimal approach for athletes.
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During the recent years there has an increasing amount of research that indicates that appropriate fluid intake is necessary to permit maximum performance. Widely quoted statistics suggest that an individual will feel thirsty only after a 2% weight loss attributable to water but this amount of dehydration can reduce performance by up to 30%.
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Because of this evidence, the use of sports drinks that contain carbohydrates and some minerals to permit fluid/carbohydrate replacements has become prevalent. Typically sports drinks contain around 5-8% of carbohydrate which is widely quoted as being around the optimal level for rate of fluid replacement.
Drinks that have a concentration of greater than 8% carbohydrate are reported as being more likely to result in upset stomachs. Interestingly a small proportion of commercial sport drinks contains greater than 8% carbohydrate.
Despite the fact that sports drinks have been around for a while there are still some disagreements about how beneficial sports drinks actually are. A cynic might suggest that some of the more favourable research might be sponsored or at least supported by the sports drinks industry. However, it is probably safe to say that by following the normal guidelines may reduce the probability of underperforming. However during endurance events in hot weather simply drinking sports drinks regardless of carbohydrate intake may actually results in problems.
Some scientists have hypothesised that consumption of sports drinks may suppress the growth hormone response (hGH) related to exercise as raised levels of blood sugar does repress the secretion of human growth hormone. Research indicates that hGH does facilitate the use of fat as a source of energy and also hGH may well promote protein / muscle synthesis.
The argument goes something along the lines of sports drinks raises blood sugar, which suppresses hGH, which is necessary for maximising adaptation to training. Hence routine consumption of sports drinks may not produce the optimal adaptation to training.
After exercise of more than 10 minutes a rise in the secretion of hGH is observed if the exercise intensity is above that related to lactate threshold. It can be argued that when the athletes objective is to optimise training adaptation then only water (+ suitable electrolytes) should be consumed during and for an hour after exercise at or greater than lactate threshold
However when the objective is solely to optimise performance (eg particularly before, during and after competition) carbohydrate-electrolyte (sports) drinks may well be appropriate.
One issue to consider is the electrolytes within the sports drink. Many of the most popular brands contain no magnesium, which some researchers consider should be an important component of the electrolyte make-up. To my knowledge Endura is one of the few commercially available sports drinks that does contain magnesium.
Regular drinkers of sports drinks need to be aware that consumption may lead to tooth decay. Sports drinks are more abrasive on enamel than other drinks as they contain organic acids that attack the enamel. Sipping continuously (eg between games when playing tennis) tends to result in constant acid attack. To minimise tooth decay then drink sports drinks quickly and rinse your mouth afterwards.
Any information, advice, recommendations, statements or otherwise contained herein, or in any other communication whether oral or in writing, is not intended to replace or to be a substitute for medical advice trained by a trained physician or healthcare practitioner.
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