10 2 13 kin 110 class notes Energy drinks o Blue flavor of Gatorade powerade Not anything in nature o Gatorade 6 carb 110 30 Na K o powerade 8 45 45 Na K o both are combination of sugars basically Gatorade quaker oats pepsi Powerade coca cola company Coke o 100 kcal per serving o 11 carbs o 35 0 Na K advertising marketing is where companies put most of their effort o Gatorade water is not enough Has a graph of people who drink Gatorade doing much better than people who drank water carb only and nothing What to take away from it Gatorade is superior mean fluid absorption rate mL cm intestine hr means that the intestine cells took up Gatorade slightly faster than water etc doesn t mean that they performed better concentrations up to 8 do not slow absorption from intestine o Most sports drinks also contain electrolytes Na K to replace sweat losses of electrolytes How much CHO can you use during exercise o Use of CHO during exercise vs g of CHO per minute Reaches a max point about 1 2 g per minute Can t get much more efficient than that 0 5 to 1 0 g min o 30 60 g CHO per hour of exercise is the recommendation assuming you need it o 30 min vs 2 hours determines how much you need o 6g 100 mL o recommendation 500 mL 1 2 quart 16 oz 1 L 1 quart 32 oz do you need sports drinks o 1886 John Pemberton o coke can cure anything 2002 Coke vs other drinks o 8 male cyclists Vo2 max 71 ml kg min highly trained o Each test 2 hours at 70 VO2 max ride hard as possible for 25 km 4 trials o 6 CHO Evanston IL control condition o 6 CHO with caffeine slightly better o Caffeine free coke same as gatorade o Plain old coke has caffeine slightly better Energy gels o Gatorade 110 kcal 27 CHO g 50 50 Na K o Powerade power gel120 kcal 26 45 45 o GU 100 kcal 20 55 40 All made with maltodextrin Consistency is weird to get used to Once you get over this it becomes more palatable o JELLO 90 kcal 17 15 0 made with corn syrup Hot weather exercise adderal BAD COMBO o US Olympic athletes adderol use them for performance enhancement o Adderol raises body temperature overheating o 70 of people on campus taking adderol don t have a prescription Why energy gels o Gels absorbed faster than bars digestion absorption much faster o Hard to get enough CHO in drinks without large volume of fluid
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