Sports drinks, the good and the bad

[Baby_Huey]

Ok, I was doing some grocery shopping last night and I went do the drinks isle to pick up some sports drink I use for after training to help replace fluids and electrolites in my system. But I was shocked to see everything from water that flavor and different stuff added to sports drinks that are designed to be consumed all the time, they are like a diet sports drink. Part of me believes that this all a marketing scheme to make more money in a health-fearing society. But is there any really good to drinking sports drinks and waters(diet or regular) all the time if you aren't a pro? I'm working loosing weight and increase my endurance. Like I said I only drink a sports drink after I've been training for over 2 1/2 hours(Tae Kwon Do). I drink plenty of water and a pop once a week(my only vice). But what does everyone else use to replenish liquids? Do you use any special drinks?

[narcsarge]

Water!

Since I leave in hot, humid, SW Florida, if I am out doing strenuous work in the sun I might have a Gatorade. But if you are just concerned about replacing elecrolytes and such, get some Pedialyte. Stuff is horrible tasting (anyone that has ever had a sick infant will know that) but it will do the trick.

Most "sports drinks" are high in glucose (read sugar here) and do more for restoring energy then electrolytes and minerals. Don't believe the hype. Stick w/ good old H2O!

[Su lin]

I usually use water but I have become partial to Gatorade recently.

[CosmicFish]

I use Jersey milk, but I'm going in the opposite direction (i.e. trying to put on weight).

[Yohan]

Water!

Since I leave in hot, humid, SW Florida, if I am out doing strenuous work in the sun I might have a Gatorade. But if you are just concerned about replacing elecrolytes and such, get some Pedialyte. Stuff is horrible tasting (anyone that has ever had a sick infant will know that) but it will do the trick.

Most "sports drinks" are high in glucose (read sugar here) and do more for restoring energy then electrolytes and minerals. Don't believe the hype. Stick w/ good old H2O!

Narcsarge has hit the proverbial nail on the head. I use gatorade after every workout for this very reason. I drink about 60g carbs from gatorade and 50g protein from powder after every workout. Help me recover faster.

[Baby_Huey]

But if you are just concerned about replacing elecrolytes and such, get some Pedialyte. Stuff is horrible tasting (anyone that has ever had a sick infant will know that) but it will do the trick.


Narcsarge always good hear from ya. I used Pedialyte in wrestling and I've used it during my TKD tourney's but I never thought to use it during regular training.
I generally drink powerade, gatorade is just a little sweet for my taste.

[narcsarge]

Narcsarge has hit the proverbial nail on the head. I use gatorade after every workout for this very reason. I drink about 60g carbs from gatorade and 50g protein from powder after every workout. Help me recover faster.

WAY TO GO YOHAN! Mix in a good protein powder or straight BCAA powder w/ your Gatorade and you have a tremendous Post-workout supplement!


Always willing to help Baby_Huey! Cheers...

[Su lin]

Interesting, not thought of adding the protein to my gatorade. I have chocolate at the moment....can't see that tasting too good! I often have gatorade during then started having protein as soon as I get home. Definitely found I am not as horribly thirsty the morning after.

[narcsarge]

Interesting, not thought of adding the protein to my gatorade. I have chocolate at the moment....can't see that tasting too good! I often have gatorade during then started having protein as soon as I get home. Definitely found I am not as horribly thirsty the morning after.


Silly Panda! Use unflavored whey or BCAA powder! :rolleyes:

[Su lin]

I know! :D Only just got the chocolate whey, my bank balance is getting drained with all this stuff!!!

[Baby_Huey]

I know! :D Only just got the chocolate whey, my bank balance is getting drained with all this stuff!!!

I hear you on that. The last supply of whey I got was from GNC for $37 for 5 lbs. That plus other vits and mins I take does add up. My last bill for 3 months was almost $300.:bang:

[narcsarge]

There are some great sites online that I can give you, just shoot me a PM and I will let you know what's available.

[Yohan]

The cost of protein powder is offset by the fact that it makes meals and I don't have to pay for other food when I eat a meal of protein powder. I pay 75 bucks for 10 pounds and 1 serving is very small. Seriously, it's so cheap it's ridiculous.

[Su lin]

Myprotein is pretty good, cheap and quick ,for the UK anyway.

[narcsarge]

The cost of protein powder is offset by the fact that it makes meals and I don't have to pay for other food when I eat a meal of protein powder. I pay 75 bucks for 10 pounds and 1 serving is very small. Seriously, it's so cheap it's ridiculous.

'Bout the same her Yohan! And some sites even let you customize your own mix!

[DaeHanL]

have you guys tried G2? it's a bit sweet, but it's low in carbs and sugars. i add creatine to it and drink it during training.

[Yohan]

^^G2 looks like it's just gatorade with half the carbs - it would be relatively useless for me because I want all those carbs for my recovery. I use the powder anyways, so it doesn't really matter.

[newy085]

Yeah I just stick to water for the regular training sessions, but I always make sure I grab a couple of bottles of powerade/gatorade/sugar water, when I am at a tournament or a training camp. Always in two minds though whether to go the protein before or after a session. Heard the arguement for both, and their both pretty convincing, what do you guys do?

[Yohan]

Neither is wrong - John Berardi recommends doing both - a protein shake before and a carb/protein shake after.

[newy085]

kk, might just halve it and have some before and some after. I have been having a big one about an hour before workout, seems to work ok, but then you don't get the benefit of having it the to 'restore' your muscles. I'll give that a go for a bit. Thanks

[Baby_Huey]

I use a creatine supplement at least a half an hour before a major workout. It has creatine, BCAA and vit and mins. Then I have a protein shake after training. Also I take a daily sport dietary supplement. The Protein is helping with the weight loose, the water and powerade helps with the replacing water and electrolytes.

[i11umin8ted]

I do protein before, and protein/sugar/creatine shortly after. Seems to work better than just water, at least for me.

[Yohan]

kk, might just halve it and have some before and some after. I have been having a big one about an hour before workout, seems to work ok, but then you don't get the benefit of having it the to 'restore' your muscles. I'll give that a go for a bit. Thanks

Have the shake directly after or before your workout.

[narcsarge]

I do protein before, and protein/sugar/creatine shortly after. Seems to work better than just water, at least for me.


After you train is the ideal time to take creatine. Use a carb/protein beverage will spike insulin levels helping to drive creatine into the muscle. A juice with a high glycemic index carbs to spike insulin is a good choice to use with your creatine. This too will create an insulin spike and help absorb the creatine better. A method I like to use is taking a heaping teaspoon of creatine, just putting it in your mouth and chasing it with a glass of grape juice and then drink another 8 ounces of water. Its easy, fast, and no mixing required.

[Baby_Huey]

A method I like to use is taking a heaping teaspoon of creatine, just putting it in your mouth and chasing it with a glass of grape juice and then drink another 8 ounces of water. Its easy, fast, and no mixing required.

Narcsarge my friend, all I can say is yuck!

[DaeHanL]

i just try to stay away from sugar altogether. i know natural sugars are ok, but i don't like sweet stuff. sweet sports drinks are the worst. i'll try shooting OJ with my creatine for a while.

[Baby_Huey]

I just tired the Powerade Zero (mixed berry) it was an interesting drink, half the calories and not sugar but had the electrolytes as well. I'm going to try the other flavors but the blue one tasted like sugar free koolaid

[Gary]

Personally I'd avoid consuming your post workout drink immediately, blood flow to the gut is reduced while exercising and this will continue for a while after exercise. Half an hour should be fine to ensure a much improved nutrient absorption rate. Getting a solid meal in about an hour after this is important too. Since the calories are absorbed faster they're also depleted faster than a normal meal and it means you end up staying as anabolic as possible PWO.

[MAman56]

Propel does the trick for me, its got like 2g or so carbs a serving and probably around the same for sugar, and because it has a decent taste (which isn't too strong) I can gulp it down way faster than water, and not get sick of it from fast drinking.

[mma.ufc]

Its only water and occasionally gatorade for me.

[Semper Fi]

I stick with water and the occasional Gatorade (G2).

[Shiho-Nage]

I've just been through the search for a decent exercise drink myself. I found it ironic and disturbing how much high fructose corn syrup there is in most sports drinks. I am tired of HFCS inflitrating everything.

The flip side is all of the 'diet' sports drinks. Instead of HFCS you get chemicals: sucralose, aspartame, etc. I don't want that either. I just want a sports drink that gives me electrolytes, a little energy and hydration (of course).

I've tried a variety of different drinks the three that I've used that I like are:

http://www.gleukos.com/

http://www.functiondrinks.com/shocksports.php

and what I am currently using

http://www.bevology.com/zenergize.html

I use the hydrate one.

Interesting idea using pedialyte.

[Yohan]

Chocolate milk . . . how do I love thee? let me count the ways.

One thousand one
One thousand two
One thousand three

etc. . . .

[Baby_Huey]

I've used chocolate milk before but I drank it too fast and go sick and haven't been able to get over drinking it after work outs. I do use pedialyte now and it works well. Not the best tasting drink in the world but it works.

[shitosempei]

I'm a big fan of Gatoraid. I often work outside in the hot sun , with safety gear , running a chainsaw ,or carpentering , so I sweat big time. I've actually made the mistake of drinking too much water before , up to 8 liters during a 10 hour day , and made myself quite sick! As soon as I started adding some gatoraid periodically during the day , I performed much better. An interesting thing that I learned about rehydration , is that if a certain level of carbs is exceeded , the stomach treats it as "food" and holds it in the stomach longer , interfering with rehydration. I was given the impression that gatoraid , at 16 g of carbs per 8 oz cup was under that threshold , and that poweraid , at 19 g of carbs was over that threshold. So , if the primary goal is rehydration , then less sweet is important.

I've made a pretty effective rehydration beverage with a tablespoon of apple cider vinegar (raw , unfiltered), a pinch of table salt , and a a touch of honey. Quite tasty actually!

[Yohan]

I literally drink 1/4 gallon (about 4 cups/1 liter) of chocolate milk after weights, or conditioning. I generally chug it too. It's always delicious, it never makes me sick, it's great for recovery, and it's good for the soul.

[Yohan]

I'm a big fan of Gatoraid. I often work outside in the hot sun , with safety gear , running a chainsaw ,or carpentering , so I sweat big time. I've actually made the mistake of drinking too much water before , up to 8 liters during a 10 hour day , and made myself quite sick! As soon as I started adding some gatoraid periodically during the day , I performed much better. An interesting thing that I learned about rehydration , is that if a certain level of carbs is exceeded , the stomach treats it as "food" and holds it in the stomach longer , interfering with rehydration. I was given the impression that gatoraid , at 16 g of carbs per 8 oz cup was under that threshold , and that poweraid , at 19 g of carbs was over that threshold. So , if the primary goal is rehydration , then less sweet is important.

I've made a pretty effective rehydration beverage with a tablespoon of apple cider vinegar (raw , unfiltered), a pinch of table salt , and a a touch of honey. Quite tasty actually!

Interesting stuff here - especially that last bit - the rehydration beverage.