Sports drink

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Sports drinks. Clockwise from upper left: Gatorade, Powerade, Mizone, Prime

Sports drinks, also known as electrolyte drinks, are functional beverages whose stated purpose is to help athletes replace water, electrolytes, and energy before, during and especially after training or competition. The evidence is lacking pertaining to the efficacy of use of commercial sports drinks for sports and fitness performance. [1]

Contents

Consuming too much or in unnecessary circumstances may hinder health or performance. The drinks, or some of their ingredients such as sugar, may not be suitable for certain conditions. [1]

Categories

Sports drinks can be split into three major types: [2]

Most sports drinks are approximately isotonic, having between 4 and 5 heaped teaspoons of sugar per eight ounce (13 and 19 grams per 250ml) serving. [3]

Purpose and effectiveness

Athletes that are actively training lose water and electrolytes from their bodies by sweating, and expending energy. Sports drinks are sometimes chosen to be a solution for this problem through fluid replacement, carbohydrate loading and nutrient supplementation, [4] although the same source also states that “Whether water or a sports drink is consumed is the athlete's choice.”. [5]

Studies show that, contrary to popular belief, the consumption of an electrolyte-containing sports drink does not protect against hyponatremia (low sodium in the blood). This is likely due to the fact that the sodium content of these drinks is in the range of 20 to 30 meq/L. [6]

A stated purpose of sports drinks, which provide many calories of energy from sugars, is to improve performance and endurance. The potential benefits of sports drinks depends upon other factors including the quantity of the beverage ingested, the time it takes for the drink to be emptied from ones body, absorption time, and the carbohydrate type, [7] although the same source states that “there is little evidence that any one sports drink is superior to any of the other beverages on the market.”. [8]

A 2019 meta-review found that “dairy milk may provide either comparable or superior recovery nutrition qualities with regards to muscle protein synthesis, glycogen replenishment, rehydration, and subsequent endurance exercise performance, when compared to non-nutritive, carbohydrate replacement, and (or) carbohydrate-electrolyte alternatives.”. [9]

Potentially harmful effects

Some potentially harmful health effects of drinking sports drinks without prolonged exercise include weight gain, diabetes and dental erosion. [10] [11] [12] These drinks are high in calories and sugar which thereby can contribute towards an unhealthy diet. [13] Generally, commercial sports drinks contain two-thirds the amount of sugar found in a normal soda. The sugar found in these sports drinks still exceeds the recommended amount of sugar in a day for a child. [14]

Energy drinks, which are often confused with sports drinks, usually contain high amount of caffeine among other dietary supplements. Often the concentration of caffeine is higher than found in soft drinks. [15] In moderate amounts, caffeine is not harmful and can provide various benefits regarding endurance however, in large amounts this can have adverse effects. [16] Although energy drinks may contain various different dietary supplements, health studies have claimed that there is a lack of thorough labelling which means that consumers may not always be aware of what they are consuming. [15]

History

In the 19th and early 20th centuries, athletes occasionally drank beer of low alcohol content to replenish water, minerals and energy in the body. As the water is boiled during the brewing process and thus sterilized, the beer was a safer option than water from an unknown source. [17] However, studies suggest that even a low dose of ethanol decreases endurance performance: it inhibits liver glucose output during exercise, and also impairs psychomotor skills such as reaction time, hand-eye coordination and balance. [18]

Since the first modern Olympics, fluid intake during sports have varied a lot due to a lack of consensus in the scientific community pertaining to the use of sports drinks. In the early 1900s there was a widespread belief that consumption of fluids such as water during exercise was unnecessary. [19] However, with the advancement of exercise physiology in 1923, the cardiovascular model of thermoregulation was researched by A.V. Hill. [19] Based on this model, the consequences of water loss and the significance of fluid consumption was emphasized. [19]

Energy drinks and sports drinks first appeared in Europe and Asia in the 1960s as a response to demands for dietary supplements that would increase energy. Taisho Pharmaceuticals, a Japanese company, introduced Lipovitan D, one of the first energy drinks on the market in 1961. [20] Since then, both energy drink and sports drinks have developed into a multibillion-dollar market.

Commercial market

The sports and energy drinks market is rapidly growing around the world. Sports drinks are included within the functional drinks market. Within the functional drinks category, sports and energy drinks account for the largest volume growth. [20] These drinks have experienced exponential growth of more than 240% in the United States of America and around the world from the years 2004 to 2009. [20]

There have been a variety of different types of drinks introduced to the market over the years and a lot of these drinks are targeted towards young athletes. [21]

Examples

Commercially available sports drinks include:

See also

Related Research Articles

<span class="mw-page-title-main">Caffeine</span> Central nervous system stimulant

Caffeine is a central nervous system (CNS) stimulant of the methylxanthine class. It is mainly used as a eugeroic (wakefulness promoter) or as a mild cognitive enhancer to increase alertness and attentional performance. Caffeine acts by blocking binding of adenosine to the adenosine A1 receptor, which enhances release of the neurotransmitter acetylcholine. Caffeine has a three-dimensional structure similar to that of adenosine, which allows it to bind and block its receptors. Caffeine also increases cyclic AMP levels through nonselective inhibition of phosphodiesterase.

<span class="mw-page-title-main">Red Bull</span> Brand of energy drinks sold by Red Bull GmbH

Red Bull is a brand of energy drinks created and owned by the Austrian company Red Bull GmbH. With a market share of 43%, it is the most popular energy drink brand as of 2020, and the third most valuable soft drink brand, behind Coca-Cola and Pepsi. Sinсe its launch in 1987, more than 100 billion cans of Red Bull have been sold worldwide, including over 12 billion in 2023.

<span class="mw-page-title-main">Chocolate milk</span> Sweetened chocolate-flavoured milk

Chocolate milk is a type of flavoured milk made by mixing cocoa solids with milk. It is a food pairing in which the milk's mouthfeel masks the dietary fibres of the cocoa solids.

<span class="mw-page-title-main">Gatorade</span> Manufacturer of sports-themed beverage and food products

Gatorade is an American brand of sports-themed beverage and food products, built around its signature line of sports drinks. Gatorade is currently manufactured by PepsiCo and is distributed in over 80 countries. The beverage was first developed in 1965 by a team of researchers led by Dr. Robert Cade. It was originally made for the Gators at the University of Florida to replenish the carbohydrates that the school's student-athletes burned and the combination of water and electrolytes that they lost in sweat during vigorous sports activities.

<span class="mw-page-title-main">Energy drink</span> Beverage containing stimulants

An energy drink is a type of drink containing stimulant compounds, usually caffeine, which is marketed as providing mental and physical stimulation. They may or may not be carbonated and may also contain sugar, other sweeteners, or herbal extracts, among numerous other possible ingredients.

Lucozade is a British brand of soft drinks and energy drinks manufactured and marketed by the Japanese company Suntory. Created as "Glucozade" in the UK in 1927 by a Newcastle pharmacist, William Walker Hunter, it was acquired by the British pharmaceutical company Beecham's in 1938 and sold as Lucozade, an energy drink for the sick. Its advertising slogan was "Lucozade aids recovery". It was sold mostly in pharmacies up until the 1980s before it was more readily available as a sports drink in shops across the UK.

<span class="mw-page-title-main">Maltodextrin</span> Polysaccharide of glucose

Maltodextrin is a name shared by two different families of chemicals. Both families are glucose polymers, but have little chemical or nutritional similarity.

<span class="mw-page-title-main">Powerade</span> Sports drink brand

Powerade is a sports drink created and sold by the Coca-Cola Company. Its primary competitor is Gatorade, owned by PepsiCo.

Bodybuilding supplements are dietary supplements commonly used by those involved in bodybuilding, weightlifting, mixed martial arts, and athletics for the purpose of facilitating an increase in lean body mass. Bodybuilding supplements may contain ingredients that are advertised to increase a person's muscle, body weight, athletic performance, and decrease a person's percent body fat for desired muscle definition. Among the most widely used are high protein drinks, pre-workout blends, branched-chain amino acids (BCAA), glutamine, arginine, essential fatty acids, creatine, HMB, whey protein, ZMA, and weight loss products. Supplements are sold either as single ingredient preparations or in the form of "stacks" – proprietary blends of various supplements marketed as offering synergistic advantages.

<span class="mw-page-title-main">Isomaltulose</span> Chemical compound

Isomaltulose is a disaccharide carbohydrate composed of glucose and fructose. It is naturally present in honey and sugarcane extracts and is also produced industrially from table sugar (sucrose) and used as a sugar alternative.

<span class="mw-page-title-main">Sports nutrition</span> Study and practice of nutrition to improve performance

Sports nutrition is the study and practice of nutrition and diet with regards to improving anyone's athletic performance. Nutrition is an important part of many sports training regimens, being popular in strength sports and endurance sports. Sports nutrition focuses its studies on the type, as well as the quantity of fluids and food taken by an athlete. In addition, it deals with the consumption of nutrients such as vitamins, minerals, supplements and organic substances that include carbohydrates, proteins and fats.

Running economy (RE) a complex, multifactorial concept that represents the sum of metabolic, cardiorespiratory, biomechanical and neuromuscular efficiency during running. Oxygen consumption (VO2) is the most commonly used method for measuring running economy, as the exchange of gases in the body, specifically oxygen and carbon dioxide, closely reflects energy metabolism. Those who are able to consume less oxygen while running at a given velocity are said to have a better running economy. However, straightforward oxygen usage does not account for whether the body is metabolising lipids or carbohydrates, which produce different amounts of energy per unit of oxygen; as such, accurate measurements of running economy must use O2 and CO2 data to estimate the calorific content of the substrate that the oxygen is being used to respire.

A functional beverage is a conventional liquid food marketed to highlight specific product ingredients or supposed health benefit.

<span class="mw-page-title-main">Energy gel</span> Carbohydrate gel

Energy gels are edible carbohydrate gels that provide energy for exercise and promote recovery, commonly used in endurance events such as running, cycling, and triathlons. Energy gels are also referred to as endurance gels, sports gels, nutritional gels, and carbohydrate gels.

<span class="mw-page-title-main">Protein bar</span> Type of snack bar high in protein

Protein bars are a convenience food that contains a high proportion of protein relative to carbohydrates and fats. Despite the label focusing on protein, many mass-marketed protein bars contain more added sugar than some desserts like cookies or doughnuts.

<span class="mw-page-title-main">Added sugar</span> Caloric sweeteners added to food and beverages

Added sugars or free sugars are sugar carbohydrates added to food and beverages at some point before their consumption. These include added carbohydrates, and more broadly, sugars naturally present in honey, syrup, fruit juices and fruit juice concentrates. They can take multiple chemical forms, including sucrose, glucose (dextrose), and fructose.

<span class="mw-page-title-main">Sweetened beverage</span> Type of beverage

Sugar-sweetened beverages (SSB) are any beverage with added sugar. They have been described as "liquid candy". Consumption of sugar-sweetened beverages have been linked to weight gain and an increased risk of cardiovascular disease mortality. According to the CDC, consumption of sweetened beverages is also associated with unhealthy behaviors like smoking, not getting enough sleep and exercise, and eating fast food often and not enough fruits regularly.

Central nervous system fatigue, or central fatigue, is a form of fatigue that is associated with changes in the synaptic concentration of neurotransmitters within the central nervous system which affects exercise performance and muscle function and cannot be explained by peripheral factors that affect muscle function. In healthy individuals, central fatigue can occur from prolonged exercise and is associated with neurochemical changes in the brain, involving serotonin (5-HT), noradrenaline, and dopamine. The roles of dopamine, noradrenaline, and serotonin in CNS fatigue are unclear, as pharmacological manipulation of these systems has yielded mixed results. Central fatigue plays an important role in endurance sports and also highlights the importance of proper nutrition in endurance athletes.

Pre-workout is a generic term for a range of bodybuilding supplement products used by athletes and weightlifters to enhance athletic performance. Supplements are taken to increase endurance, energy, and focus during a workout. Pre-workout supplements contain a variety of ingredients such as caffeine and creatine, differing by capsule or powder products. The first pre-workout product entered the market in 1982, and since then the category has grown in use. Some pre-workout products contain ingredients linked to adverse effects. Although these products are not regulated, the Food and Drug Administration (FDA) warns consumers to be cautious when consuming them.

<span class="mw-page-title-main">Caffeine use for sport</span> Caffeine as a legal performance enhancer in sport

Caffeine use for sport is a worldwide known and tested idea. Many athletes use caffeine as a legal performance enhancer, as the benefits it provides, both physically and cognitively outweigh the disadvantages. The benefits caffeine provides influences the performance of both endurance athletes and anaerobic athletes. Caffeine has been proven to be effective in enhancing performance.

References

  1. 1 2 Deborah Cohen (2012). "The truth about sports drinks". BMJ. 345: e4737. doi:10.1136/bmj.e4737. PMID   22810386. S2CID   35181482 . Retrieved 29 March 2013.
  2. ↑ Rowlands, David S.; Kopetschny, Brigitte Hani; Badenhorst, Claire E. (1 February 2022). "The Hydrating Effects of Hypertonic, Isotonic and Hypotonic Sports Drinks and Waters on Central Hydration During Continuous Exercise: A Systematic Meta-Analysis and Perspective". Sports Medicine. 52 (2): 349–375. doi:10.1007/s40279-021-01558-y. ISSN   1179-2035. PMC   8803723 . PMID   34716905.
  3. ↑ "Impact of sports and energy drinks in athletes for performance based activities". Asian Journal of Multidimensional Research. 10 (10). 2021. ISSN   2278-4853.
  4. ↑ Smith, Jennifer (1992). "A Look at the Components and Effectiveness of Sports Drinks". Journal of Athletic Training. 27 (2): 173–176. ISSN   1062-6050. PMC   1317152 . PMID   16558151.
  5. ↑ Smith, Jennifer (1992). "A Look at the Components and Effectiveness of Sports Drinks". Journal of Athletic Training. 27 (2): 173–176. ISSN   1062-6050. PMC   1317152 . PMID   16558151.
  6. ↑ ROSNER, MITCHELL H. (2019). "Exercise-Associated Hyponatremia". Transactions of the American Clinical and Climatological Association. 130: 76–87. ISSN   0065-7778. PMC   6735969 . PMID   31516170.
  7. ↑ Coombes, Jeff S.; Hamilton, Karyn L. (1 March 2000). "The Effectiveness of Commercially Available Sports Drinks". Sports Medicine. 29 (3): 181–209. doi:10.2165/00007256-200029030-00004. ISSN   1179-2035. PMID   10739268. S2CID   12040176.
  8. ↑ Coombes, Jeff S.; Hamilton, Karyn L. (1 March 2000). "The Effectiveness of Commercially Available Sports Drinks". Sports Medicine. 29 (3): 181–209. doi:10.2165/00007256-200029030-00004. ISSN   1179-2035. PMID   10739268. S2CID   12040176.
  9. ↑ Russo, Isabella, et al. "Systematic literature review: The effect of dairy milk on markers of recovery optimisation in response to endurance exercise." International Journal of Sports Science (2019): 69-85.
  10. ↑ Schneider, Marcie Beth. "Sports Drinks and Energy Drinks for Children and Adolescents: Are They Appropriate?". publications.aap.org. Retrieved 3 October 2022.
  11. ↑ Noble, Warden H; Donovan, Terence E; Geissberger, Marc (1 April 2011). "Sports drinks and dental erosion". Journal of the California Dental Association. 39 (4): 233–238. doi:10.1080/19424396.2011.12221890. ISSN   1942-4396. PMID   21675676. S2CID   13102323.
  12. ↑ von Fraunhofer, J Anthony; Rogers, Matthew M (1 January 2005). "Effects of sports drinks and other beverages on dental enamel". General Dentistry. 53 (1): 28–31. ISSN   0363-6771. PMID   15779219.
  13. ↑ Schneider, Marcie Beth. "Sports Drinks and Energy Drinks for Children and Adolescents: Are They Appropriate?". publications.aap.org. Retrieved 3 October 2022.
  14. ↑ Rath, Mandy (February 2012). "Energy drinks: What is all the hype? The dangers of energy drink consumption: The dangers of energy drink consumption". Journal of the American Academy of Nurse Practitioners. 24 (2): 70–76. doi:10.1111/j.1745-7599.2011.00689.x. PMID   22324861. S2CID   205909525.
  15. 1 2 Macdonald, James (1 March 2013). "The Potential Adverse Health Effects of Energy Drinks". American Family Physician. 87 (5): 321. PMID   23547548.
  16. ↑ Burke, Louise M. (6 December 2008). "Caffeine and sports performance". Applied Physiology, Nutrition, and Metabolism. 33 (6): 1319–1334. doi:10.1139/H08-130. ISSN   1715-5312. PMID   19088794.
  17. ↑ Mika Rissanen (May 2014). "Beer Breaks during the Tour de France. Some observations on beer and cycling in the early 1900s". Ludica, Annali di Storia e Civiltà del Gioco, 17-18 (2011-2012), Pp. 188-190. Ludica, annali di storia e civiltà del gioco. Retrieved 27 September 2016.
  18. ↑ Virgile Lecoultre; Yves Schultz (2009). "Effect of a small dose of alcohol on the endurance performance of trained cyclists". Alcohol and Alcoholism. 44 (3): 278–83. doi: 10.1093/alcalc/agn108 . PMID   19136497.{{cite journal}}: CS1 maint: multiple names: authors list (link)
  19. 1 2 3 Sutehall, Shaun; Muniz-Pardos, Borja; Bosch, Andrew N.; Di Gianfrancesco, Alessia; Pitsiladis, Yannis P. (April 2018). "Sports Drinks on the Edge of a New Era". Current Sports Medicine Reports. 17 (4): 112–116. doi:10.1249/JSR.0000000000000475. ISSN   1537-8918. PMID   29629968. S2CID   4718787.
  20. 1 2 3 Heckman, M.A.; Sherry, K.; De Mejia, E. Gonzalez (29 May 2010). "Energy Drinks: An Assessment of Their Market Size, Consumer Demographics, Ingredient Profile, Functionality, and Regulations in the United States". Comprehensive Reviews in Food Science and Food Safety. 9 (3): 303–317. doi: 10.1111/j.1541-4337.2010.00111.x . PMID   33467819.
  21. ↑ Jovanov, Pavle; Đorđić, Višnja; Obradović, Borislav; Barak, Otto; Pezo, Lato; Marić, Aleksandar; Sakač, Marijana (15 January 2019). "Prevalence, knowledge and attitudes towards using sports supplements among young athletes". Journal of the International Society of Sports Nutrition. 16 (1): 27. doi: 10.1186/s12970-019-0294-7 . PMC   6611041 . PMID   31272457.
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