Kids and Sports Drinks

8/2/2019 Kids and Sports Drinks

1/38

Kids and Sports Drinks

Dr. Kevin Mercado, DC, CSCS, NSCA-CPT

www.drkevinmercado.com


2/38

QUESTION

Water vs Sports Drinks

Why?


3/38

Types of Sports Drinks

Gatorade

Powerade

Accelerade Propel

Vitamin Water


4/38

Gatorade

G- Series

Prime: Pre-Game

15 minutes before exercise

Perform: During

Sodium; Potassium; Carbohydrates to sustain

Recover: Post Game

Protein; Carbohydrates; Electrolytes


5/38

The Bottle


6/38

THE LABEL: Perform

G Series G2 Series


7/38

Reading a Sports Drink Label


8/38

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


9/38

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


10/38

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


11/38

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


12/38

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.


13/38

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


14/38

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


15/38

Glucose-Sugars

FOODS

GRAPESORANGESFRUIT JUICESBERRIESPEARSCORNCARROTSHONEYCORNSYRUPMAPLE SYRUPSPORTS DRINKSProducts of di and polysaccharides


16/38

CALORIES= ENERGY

#2

Providing Energy

1 Gram of CHO generates 4

calories

14 G x 4 kcals= 56 units of Energy


17/38

ENERGY SYSTEMS

ATP-Adenosine

TriPhosphate

PC-Phospahte Creatine

LA-Lactic Acid

Aerobic

ATP derives from

Blood glucose

Muscle Glycogen


18/38

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


19/38

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.


20/38

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


21/38

What is G afraid of?

A decreasing amount of

energy


22/38

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.


23/38

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


24/38

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


25/38

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;


26/38

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


27/38

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.


28/38

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


29/38

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


30/38

Daily Requirement

Factors

Men 3.7 Liters

Women 2.7Liters**80 % should come from Fluids; 20% from foods

Age

Level of Activity

Hormones

Environment


31/38

Deficiency

Food Ingestion, Digestion, and Absorption

Body Fluid Circulation

Body Temperature Regulation Constipation

Metabolism Reduction


32/38

Dehydration: Symptoms

Dry Sticky Mouth

Continued thirst

Headache

Dizziness

Cramps

Excessive Fatigue


33/38

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


34/38

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


35/38

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


36/38

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


37/38


38/38

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

Kids and Sports Drinks

Documents

Transcript of Kids and Sports Drinks