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Active Expert: Nancy Clark RD CSSD

2 Posts tagged with the endurance tag

What about energy drinks…???  That’s the Big Question I get asked by high school kids, coaches, parents and other active, under-thirty year olds. They want to know if guzzling drinks such as Red Bull and Full Throttle are OK for energy boosters.

 

My response to being asked “What about energy drinks?” is to reply, “Why are you lagging on energy? Did you consume an adequate sports diet earlier in the day?”  Undoubtedly not.

 

Generally, the desire for an energy drink is the symptom of a bigger nutritional problem: skipping breakfast, barely eating lunch and now at 3:00 p.m. needing help to get through the afternoon, including a workout.

 

You’re naïve to think that a can of caffeinated sugar-syrup will optimize performance. While it may stimulate you enough to make the workout seem easier, it will not replace a health-promoting, energy enhancing foundation of wholesome meals and pre-exercise snacks. No energy drink will compensate for poor nutrition.

 

Energy drinks should really be called “stimulant drinks.” They are the equivalent of a small cup of coffee (energy drinks typically contain between 80 to 140 mg of caffeine) with two heaping tablespoons of sugar (or 7 packets of sugar @ 110 calories). That’s enough to get anyone wired! 

 

Many athletes also question if energy drinks are bad for their health. While I have less concern about the occasional energy drink, I am concerned about over-consumption, especially in small children. I read a medical report about a teenage basketball player who drank four cans of an energy drink and died, likely due to heart problems. The dose is the poison.

 

Fuel wisely, play well.

 

Nancy

 

For information on how to choose a high energy sports diet:

Nancy Clark's Sports Nutrition Guidebook

955 Views 0 Comments Permalink Tags: endurance, caffeine, nancy_clark, sports_nutrition, energy_drink, sugar_drinks

The hot weather has (finally) come to Boston and most endurance athletes aren’t use to it yet. Here are a few tips for managing the heat.

 

--Be sure to not only drink enough fluids during exercise but also add a little sodium to your pre-exercise stint in the heat if you plan to be outside for a a few hours. The sodium helps retain the fluids in your body (as opposed to have plain water go in one end and out the other). This can help delay dehydration and enhance your endurance.

 

While on a daily basis you might want to minimize your sodium intake, a little extra salt before hot weather exercise can be a wise choice.Some possible choices are chicken noodle soup (or any canned brothy soup), V-8 juice, salted pretzels, baked chips, olives, pickles, ham and cheese sandwich with mustard – or  any salted/salty food, before you go. This might be a change in eating habits for health-conscious endurance athletes who cook their oatmeal without salt, rarely eat canned or processed foods, and have no salt shaker on the dinner table.

 

You might lose 500 to 800+ mg sodium per pound of sweat. (Weigh yourself pre and post exercise to figure our how many pounds of sweat you lose in an hour.) While you need not get obsessed about replacing sodium milligram for milligram, reading food labels can give you a frame of reference regarding how much you replace with your food choices. For example--

    A can of chicken noodle soup offers 2,350 mg sodium

    A quart of Gatorade offers 440 mg sodium

    Eight ounces of orange juice has only 5 mg

 

Generally, if you crave salt, you should eat salt.

Enjoy that pretzel!

 

Nancy

 

For more information:

The chapter on Replacing Sweat Losses in my Sports Nutrition Guidebook offers more information.

2,005 Views 0 Comments Permalink Tags: nutrition, dehydration, endurance, heat, sodium, nancy_clark, hot_weather, pre-exercise, salt_for_athletes


Nancy Clark RD CSSD

Nancy Clark RD CSSD

Member since: Jul 8, 2007

Hi! I specialize in nutrition for exercise, and help active people figure out how to manage food, weight, exercise, energy and enjoyment of eating. Let me know if you have any questions!

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