Moderate- to high-intensity workouts lasting longer than an hour can drain your body of precious water, electrolytes and other nutrients. Sports drinks provide an easily digested form of nutrients for performance and recovery. Prevent the consequences of dehydration, such as fatigue, by replenishing nutrients with sports drinks before, during and after exercise.
Water
Maximize hydration status by consuming at least 5 mL of fluid per kg of body weight, four hours prior to exercise, advises the ADA. For a 68 kg person, this equates to about 12 oz. of a sports drink. Staying hydrated during exercise maintains your body's ability to dissipate heat and prevents increased cardiovascular strain brought on by dehydration, according to a January 2004 article in the "Journal of Sports Sciences." Consumed after physical activity, sports drinks replenish fluid deficits.
Carbohydrates
It is the position of the American Dietetic Association, or ADA, the Dietitians of Canada and the American College of Sports Medicine that carbohydrates maintain adequate levels of blood glucose and improve athletic performance. The typical sports drink is made up of 6 to 8 percent carbohydrate, enough for workouts lasting less than one hour. For longer bouts of exercise, consume 0.7 g carbohydrate per kg of body weight per hour to prolong performance, advises the ADA.
Electrolytes
You can lose as much as 2.4 liters of sweat per hour during intense activity in hot conditions, according to the ADA. Replace sodium, potassium and other minerals lost in sweat with sports drinks that contain electrolytes and carbohydrates. Maintaining electrolyte balance will help to prevent dehydration, muscle cramps and hyponatremia, or low blood sodium.
Protein
Consume protein-containing sports drinks after a workout to repair damaged muscle tissue and build new muscle, recommends the Sports, Cardiovascular and Wellness Nutrition practice group of the ADA. If strength training is your exercise of choice, the ADA recommends 1.2 to 1.7 g of protein per kg of body weight daily. This amounts to 82 to 116 g of protein per day, for a 68 kg individual. A range of 1.2 to 1.4 g protein per kg daily is recommended for endurance activities.g
Vitamins and Minerals
Vitamins and minerals are crucial when you work out, since they play important roles in energy production, red blood cell synthesis, tissue repair and immune health. Look for sports drinks that contain B vitamins, such as thiamin, riboflavin, folate and B-12. According to the ADA, exercise may increase your need for these vitamins by as much as twice the current recommended amounts. See a sports registered dietitian for an individualized nutrition, hydration and fitness plan.
References
- Sports, Cardiovascular and Wellness Nutrition Dietetic Practice Group of the American Dietetic Association: Exercise Hydration
- "Journal of the American Dietetic Association"; Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance; N. Rodriguez, N. DiMarco, S. Langley; March 2009
- "Journal of Sports Sciences"; Fluid and Fuel Intake During Exercise; E. Coyle; August 2004
- Sports, Cardiovascular and Wellness Nutrition Dietetic Practice Group of the American Dietetic Association: Eating for Recovery
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