kids and sports drinks
TRANSCRIPT
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Kids and Sports Drinks
Dr. Kevin Mercado, DC, CSCS, NSCA-CPT
www.drkevinmercado.com
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QUESTION
Water vs Sports Drinks
Why?
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Types of Sports Drinks
Gatorade
Powerade
Accelerade Propel
Vitamin Water
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Gatorade
G- Series
Prime: Pre-Game
15 minutes before exercise
Perform: During
Sodium; Potassium; Carbohydrates to sustain
Recover: Post Game
Protein; Carbohydrates; Electrolytes
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The Bottle
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THE LABEL: Perform
G Series G2 Series
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Reading a Sports Drink Label
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Electrolytes
Sodium: 110 mg
Half of it is found outside
of cells; 15% inside cells
Electrolyte for the function
of muscle and nerve
Glucose Absorption
Regulate blood volume and
is related to blood pressure
Food sources: meats; mostprocessed or preserved
foods; table salt
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Sodium
A sodium level of about 100-110 mg per 8 oz enhances the taste,optimizes absorption, and maintains body fluids. Diluted juicesare severely lacking in this area. Generally speaking, the lowersodium levels in water and some sports drinks (e.g., Poweradeand AllSport) may not stimulate voluntary drinking or helpmaintain fluid balance as does the higher sodium content in
other sports drinks.
Gatorade Statement
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Potassium K+
30 mg
Found primarily inside cells especially that of
nerve and muscle
Electrolyte for function of nerve and muscle
Required for protein synthesis
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Potassium contd Other Health Benefits:
4.7 g to lower blood pressure,
blunt the effects of Na,
and reduce the risk of kidney stones.
Most American women 31-50 years consume no morethan half of the recommended amount of K+ and
Mens intake is only moderately higher.
Food Sources: Veggies, Fruits, Dairy Products, Meats &
BrothChloride
-Table Salt; Drinking water
-Food digestion
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e
Adult Recommendations
Daily
1.5 g of Na 4.7 g K+
2.3 g of Cl
3.8 g of Na to replace amount lost thru sweat
UL (upper level) for Na is 5.8
90% of American Men and 75% of American Women
regularly consume salt in excess of the UL.
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Carbohydrates
MONOSACCHARIDES
CARBOHYDRATES: Word derives from biochemistry make up:
Compounds of Carbon and Water.SIMPLE SUGARS---Simplest form that cannot be broken down to smallersugars by digestion
---Can absorb directly
6-Carbon Carbohydrates
H--D-Glucose : O=C-C-C-C-C-C-CH2O2--Galactose H--Mannose--Fructose
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Disaccharides
Disaccharides: 2 monosaccharides linked
together.
Polysaccharides: COMPLEX SUGARS
---At least 3 monosaccharides
---Starch: Grains ; Cereals; Flours; breads,
pastas, pastries
---Glycogen: aka Animal Starch; Stored
glucose primarily in muscle and liver
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Glucose-Sugars
FOODS
GRAPESORANGESFRUIT JUICESBERRIESPEARSCORNCARROTSHONEYCORNSYRUPMAPLE SYRUPSPORTS DRINKSProducts of di and polysaccharides
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CALORIES= ENERGY
#2
Providing Energy
1 Gram of CHO generates 4
calories
14 G x 4 kcals= 56 units of Energy
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ENERGY SYSTEMS
ATP-Adenosine
TriPhosphate
PC-Phospahte Creatine
LA-Lactic Acid
Aerobic
ATP derives from
Blood glucose
Muscle Glycogen
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Energy Systems
Anaerobic (ATP-CP)
ATP Stores in muscle last for 2 seconds
ATP resynthesized of ATP from CP will continue for
4-5 seconds (until CP stores are depleted)
Gives us around 5-7 seconds of ATP production
Athletes demand a rapid available supply of ATP
Activity Examples:
Power Lift High Jump Javelin Throw Golf Swing
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Glycolytic System
CP stores depleted > body resorts to stored
glucose for ATP
Glucose utilization leads to lactate production
and hydrogen ions production.
Increase of hydrogen ions is what causes
fatigue in runs of 300m-800m or < 2 minutes.
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Energy Pathways vs Time
DURATION Classification Energy Supplied By
1-4 Seconds Anaerobic ATP ( in muscles)
4-20 seconds Anaerobic ATP + PC
20-45 seconds Anaerobic ATP + PC + Muscle Glycogen
45-120 seconds Anaerobic Muscle Glycogen
2-4 minutes Anaerobic Muscle Glycogen+Lactic Acid
4-6 minutes Anaerobic Muscle Glycogen+Fatty Acid
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What is G afraid of?
A decreasing amount of
energy
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Are we concerned?
Why Not? Adequate Meals
Not enough sodium in a sports drink to optimize postexercise fluid replacement: Athletes can rehydrate witha sodium containing meal.
The electrolytes provided in a sports drink usually isntenough to provide complete replenishment. Anadequate post recovery meal should be sufficient.
The body is provided with enough sugars from apregame meal as long as the diet is sufficient to providethem.
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There is little physiological need to replace electrolytesduring a single exercise session of moderate duration (eg,less than 3-4 hours) particularly if sodium was present inthe previous meal. However including sodium in amountsbetween .5g-.7g is recommended during exercise lasting
longer than 1 hour because it may enhance palatabilityand the drive to drink. It should be noted that thisamount of sodium exceeds the typically available incommercial beverages.
ACSM, ADA and Dieticians of Canada Position Stand:Nutrition & Athletic Performance (2000). Medicine andScience in Sports & Exercise (32(12)2130-2145
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Pediatric athletes can benefit from using sports drinksthat contain carbohydrates, protein, or electrolytes2;however, for the average child engaged in routinephysical activity, the use of sports drinks in place of
water on the sports field or in the school lunchroom isgenerally unnecessary.
Committee on Nutrition and the Council on Sports Medicine and FitnessAmerican Academy of Pediatrics
PEDIATRICS Vol. 127 No. 6 June 2011, pp. 1182-1189 (doi:10.1542/peds.2011-
0965)
http://aappolicy.aappublications.org/cgi/content/full/pediatrics;127/6/1182http://aappolicy.aappublications.org/cgi/content/full/pediatrics;127/6/1182 -
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Eat Your Water for Health, Sports, and Weight Control:
Physical Activity and Hydration
For every pound lost, 16 to 24 additional ounces of water should be consumed
routinely during exercise of similar duration and intensity as the testperiod.[11] Because of the electrolyte losses that occur with sweat loss, the IOM
recommends that individuals performing prolonged activity (ie, >1 hour in
duration) and/or in hot weather consume sports beverages, which contain a
combination of sodium, potassium, and carbohydrates.[11] Sodium and potassium
replace sweat electrolyte losses, and the sodium has an added benefit of
stimulating the thirst response; carbohydrate provides energy for sustainedphysical activity.[11] Such beverages should not contain more than 15 to 18 g of
carbohydrate per cup since consuming more carbohydrate during exercise may
cause cramping, nausea, and diarrhea because concentrated beverage can delay
gastric emptying.
Jean Mayer US Department of Agriculture Human Nutrition Research Center on Aging
at Tufts University, Boston, Massachusetts
Victoria J. Vieira Potter, PhD, Jean Mayer US Department of Agriculture Human
Nutrition Research Center on Aging at Tufts University, 711 Washington St, Boston, MA02111;
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Exercise Meal
Products/Goal of
Exercise
Pre Game Low in Fat
Low in Fiber
High in Cho
Mod PRO
Well Tolerated
In Game Maintain energy
Post Game CHO
PRO
Fat
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Sports Drinks
Benefits: recommended during exercise
lasting longer than 1 hour. Why?
A sports drink with Na may help to increase
palatability and the drive to drink, thereforeincreasing the amount of fluid consumed.
Maintains proper fluid balance increasing desire
to drink. Na may decrease urine production.
Body has enough stored sugar for performance.
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Gastric Emptying
Fluids must be emptied
from stomach before
absorption into small
intestine. Factors:
()Fluid Temp ( Cold
Water)
()Fluid Volume(8.5 oz/15 min.)
() Fluid Osmolarity
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Functions of Water
Food Digestion
Transports Nutrients, O2, metabolic wastes, andhormones
Storage of Nutrients
Medium for Enzyme Reactions
Body Temperature Regulations
Lubricant for joints
Bowel Movement Appearance and Skin Health
Source of Minerals
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Daily Requirement
Factors
Men 3.7 Liters
Women 2.7Liters**80 % should come from Fluids; 20% from foods
Age
Level of Activity
Hormones
Environment
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Deficiency
Food Ingestion, Digestion, and Absorption
Body Fluid Circulation
Body Temperature Regulation Constipation
Metabolism Reduction
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Dehydration: Symptoms
Dry Sticky Mouth
Continued thirst
Headache
Dizziness
Cramps
Excessive Fatigue
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Risk Factors
Wears clothing or protectivegear
Rarely Exercises
Overweight or Obese
Is sick or had a recent illness(vomiting, diarrhea, fever)
Certain medicines orsupplements
Previous heat related illness
Medical condition(diabetes)
Isnt well rested
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Consequences of Dehydration
Heat Disorders Cause Symptom Prevention
Heat Cramps Prolonged exertion
in heat; Negative Na
Tightening
Cramps
Salt
Acclimatization
Heat Exhaustion Cumulative NegativeWater Loss
Extreme FatigueFlushed Skin
Hydration before &during exercise
Heat Stroke Extreme
Hyperthermia;
Circulation failure
Extreme high fever
Lack of sweat
Neurological Failure
Water
Minerals
acclimatization
Fluid Replacement
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Fluid ReplacementTo maintain plasma volume so that circulation and sweating
progress at optimal levels.Fluid Requirement During
Prolonged Exercise and
Competition
Timing /Event Length Fluid Requirement Type of Fluid
2-3 hours before event 400-600ml (14-22 oz) Water
Immediately Before Event 500ml (16 oz) Water
During Event up to 60 mins 6-12 oz every 15-20 mins Water
Event lasting>60 mins 6-12 oz every 15 mins Fluid with
3 hours (or consume salt
with food.)
**Commercial Sports
Drinks contain 55-110mg
Na/L
ACSM, ADA and Dieticians of Canada Position Stand: Nutrition & Athletic
Performance (2000). Medicine and Science in Sports & Exercise (32(12)2130-2145
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1
Drink Water the Night before
Drink water 2-3 hours before event
Encourage your child to drink Even if they are
not thirsty
To ensure they are adequately hydrated checkUrine Color: no color tinge (clear urine)
adequately hydrated Especially important for days that are
hot/humid and for long endurance events
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References
1. Biochemical Nutrition: David C. Lin;Ph.D, FACN, CN; 2004
2. Katz, David L; Nutrition in Clinical Practice 2001: Lippencott, Williams
and Wilkins
Clinical Nutrition; Debra Kettler; 2005
http://aappolicy.aappublications.org/cgi/content/full/pediatrics;127/6/1182
http://www.mayoclinic.com/health/dehydration/SM00037
http://www.medscape.com/viewarticle/747332_3
http://aappolicy.aappublications.org/cgi/content/full/pediatrics;127/6/1182http://aappolicy.aappublications.org/cgi/content/full/pediatrics;127/6/1182http://www.mayoclinic.com/health/dehydration/SM00037http://www.medscape.com/viewarticle/747332_3http://www.medscape.com/viewarticle/747332_3http://www.mayoclinic.com/health/dehydration/SM00037http://aappolicy.aappublications.org/cgi/content/full/pediatrics;127/6/1182http://aappolicy.aappublications.org/cgi/content/full/pediatrics;127/6/1182