A sports beverage such as https://drinkharlo.com/products/electrolytes-collagen-creatine helps replace fluids and electrolytes that are lost during physical activity. They also contain carbohydrates to fuel the body and they may include caffeine.
The goal of a sport drink is to maximize fuel and hydration during, before and after exercise. You should read the label carefully. Zero-calorie/low-sugar options are good choices for individuals with prediabetes or diabetes who must monitor blood sugar levels.
Carbohydrates
Carbohydrates provide a significant amount of energy for the body and are particularly important during intense exercise. Many sports drinks are sold to the public today, with claims that they can improve athletic performance and recovery.
A sports drink is primarily water with a mixture of carbohydrates and electrolytes. The carbohydrate content of a sports drink is usually 6-8% and comes from simple sugars (glucose, fructose, sucrose). In addition to the carbohydrates, most sports drinks also contain electrolytes such as sodium and potassium to hydrate the body and maintain electrolyte balance during exercise. Some brands also contain additional vitamins and minerals, such as magnesium and calcium to aid in bone health and B vitamins which can increase energy levels.
A variety of sports drinks containing different amounts of carbohydrate can lead to different results when it comes to hydration and glucose tolerance. The amount and type of carbohydrates consumed by a person can also have an impact on performance.
There are now a growing number of low sugar and no sugar options on the market for those who are concerned about the amount of calories and sugar in their sports drink intake. These beverages tend to use non-sugar, low kilojoule sweeteners such as stevia and may also include organic agave syrup or sea salt as a natural source of electrolytes. Some claim that combining carbohydrate and amino acids can reduce fatigue during exercise.
Electrolytes
Sports drinks contain water, carbohydrate and electrolytes. They are designed to be consumed during physical activity. They are designed for hydration and carbohydrate refueling, to delay fatigue during exercise, and to prevent dehydration through the replacement of electrolytes and lost water.
Gatorade is the first commercial sports beverage. It was created to replenish the salts, carbohydrates, and other nutrients lost by athletes during intense physical activities. It also marketed itself as helping to reduce muscle cramping. The original formula was rich in carbohydrates, sodium and potassium and low in magnesium and calcium. There are many brands available today in different flavors and carbohydrate levels. Many contain sugar, as well as a variety other ingredients.
During athletic events, the body loses both fluid and electrolytes through sweat. The amount lost of liquid varies from person-to-person and is affected by factors like environmental conditions, training levels and intensity of workout. The amount of minerals excreted by a person depends on their sweat rate and composition.
To replace electrolytes and fluids lost during exercise, a sports beverage should be consumed 15 minutes prior to exercising and every 20-30 minute intervals. Depending on the type of exercise, the person may need to consume more or less than the recommended amount.
Most sports beverages are isotonic, hypertonic, and contain between 6 to 8% carbohydrate by weight. The carbohydrate can be in the form or glucose polymers. This allows a higher content of carbohydrate to be achieved without increasing the osmotic force, or altering the rate at which the gastric fluid is absorbed and the rate at which the intestinal fluid is emptied.
Many sports drinks are not only high in carbohydrate, but also contain electrolytes, vitamins, minerals and anti-fatigue ingredients. These chemicals can improve performance by increasing the energy of muscle cells and reducing fatigue. These chemicals are not needed by the average person exercising at a moderate intensity.
Caffeine
A sports drink provides water, carbohydrates and electrolytes in a palatable liquid form. They are used to replace fluids that have been lost through sweating and to improve performance by reducing fatigue. These drinks contain small amounts caffeine which boosts energy. Caffeine content varies between products. Many brands use decaffeinated coffee or tea for the caffeine, while others may contain other sources of caffeine such as guarana and yocto powder. In Canada, Health Canada recommends that children do not consume more than 100 milligrams of caffeine daily.
Most sports drinks have a similar concentration to that of the fluids in the body. The concentration of the drinks determines how quickly they can be absorbed into the blood stream to replace fluids and provide energy. Some of the newer generation sports beverages are now using all natural ingredients and less sugar, such as G2 Natural and Code Blue which have stevia sweeteners and use sea salt as a source of electrolytes. They also have a low-calorie option. Other “hybrids” combine fruit juices with energy drinks, and target specific sports like soccer with the drink Golazo which claims to reduce fatigue during exercise.
Some research indicates that drinking a sports drink before and during exercise can help maintain the concentration of sodium in the blood, which decreases sweating. These types of drinks are recommended for athletes who participate in long-distance and team sports, because they help the athlete to achieve a good balance between fluids and salts, which is necessary to prevent cramping.
Other Ingredients
Sports drinks are functional beverages that contain electrolytes and carbohydrate to rehydrate and replenish macronutrients lost or used during physical exercise and competition. They are a major part of sports practice and are very popular worldwide. Some people are convinced they will improve performance by consuming them before, during and following exercise, while others think it is a marketing trick.
The main ingredients of a sports drink are carbohydrates, electrolytes and caffeine. These drinks are designed for replacing fluids and minerals such as sodium lost through sweating when exercising intensely. These drinks also contain carbohydrates to maintain blood sugar levels and boost energy when exercising. Citric acid is also added to the mix, and it’s used for flavoring.
Some sports drinks also include n-3 monounsaturated fatty acid, such as eicosapentaenoic and docosahexaenoic acids (DHA), which has been shown to reduce heart disease risk. These fats, however, are not essential for a healthy lifestyle and their presence will not improve athletic performance.
Most sports drinks are primarily made of table sugar, or sucrose. It has been suggested a mix of sugars, like fructose or glucose, is more beneficial for exercise than just one type. This is because the transporters in the body can only absorb a certain amount sugar per hour. Once they have been saturated, the remaining glucose is excreted in the urine.
Most sports drinks contain potassium chloride and sodium, which are essential to maintain the body’s water balance. The amount of salt in a sports drink can be increased or decreased depending on the level of intensity of the activity, its duration and the temperature of the environment.