Hydration and fuelling on the move

Fluid replacement: sports drinks

in Hydration and fuelling on the move

Are sports drinks suitable for interval workouts as well? By now, you know the familiar sports-drink story. If you’re going to be exercising continuously for an hour or more, quaffing a sports drink will help you perform better. Ten ounces of the stuff 10 minutes before you start – and then five to six ounces... MORE

Fluid replacement

in Hydration and fuelling on the move

How what you drink when exercising (and after) affects how much you drink It’s well established that dehydration can have detrimental effects on sports performance. For example, during endurance events such as the 10K run, 1% bodyweight loss through dehydration would result in a 2% decrease in pace. For the 30-35 minute PB athlete, this... MORE

Endurance running and ‘energy gels’

in Hydration and fuelling on the move

The slippery problem of taking in sustenance when you’re on the move. ‘Energy gels’ – concentrated, syrupy carbohydrate in a tube – are becoming increasingly popular with endurance athletes, many of whom believe that the gels can provide a surge of energy during prolonged races difficult workouts. Can energy gels really enhance performance? In past... MORE

Fluid replacement

in Hydration and fuelling on the move

If you’re exercising for an hour or less in moderate temperatures, taking in water may actually hamper performance Fluid replacement during exercise has long been seen as important for endurance performance, especially when the exercise is to be performed in the heat. That view still holds good when exercise of longer than an hour is... MORE

Drinking carbohydrate

in Hydration and fuelling on the move

Solving the problem of how to deliver the most carbohydrate with the maximum amount of fluid Research on sports drinks continues to move on apace – today’s formulas have changed radically since the first commercial formulations of the 60s and 70s. Much current interest is focused on ways of maximising carbohydrate delivery while not compromising... MORE

Guide to energy drinks

in Hydration and fuelling on the move

The role of sports drinks in an athletes diet Wander into any sports or health food shop and the chances are that energy drinks will be the most ubiquitous sports nutrition product on the shelves. But what exactly are they, what are the benefits and how should they be used? Andrew Hamilton explains.The primary purpose... MORE

The role of carbohydrates in endurance sports

in Hydration and fuelling on the move

How ‘carbohydrate rinsing’ can boost sports performance Everyone knows that carbohydrate drinks can enhance performance. But as Asker Jeukendrup explains, new research suggests that actually swallowing your favourite sports drink might not be necessary. Bizarre as it sounds, you can rinse your mouth, spit the drink out on the ground and still be faster!During the... MORE

Sports Drinks

in Hydration and fuelling on the move

When sports drinks don’t work Commercially available sports drinks appeal to both competitive and recreational athletes, seeking to boost their training and competition performance. Manufacturers claim their products enhance endurance performance and help replace water and electrolytes lost to sweat. But do they? Researchers in the USA have claimed that under certain circumstances some sports drinks... MORE


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