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Your biggest concern is getting enough water--pure, cool water. Even the salt you lose while sweating can be easily replaced by adding salt to foods. Plain, cool water is the fluid of choice when the actual exercise does not last longer than 60 to 90 minutes. And that includes most situations, even a tough practice session, a hard-fought football game, or a track meet. You don't need an energy source in the fluid you drink to rehydrate. During these normal situations, if you have been eating and training properly, you should have enough energy stored as liver and muscle glycogen to power you through. However, in some situations where the exercise is unusually long or several games occur in a short period of time, sport drinks containing carbohydrates and electrolytes may offer you an advantage. During these situations, you may run low on energy and electrolytes. For example, if you are a long-distance cyclist, you should consider using a sport drink. If you must compete in a tournament that has more than one game a day or several games in just a few days, you could benefit from a sport drink that supplements your energy and electrolyte supply. There are many different commercial sport drinks available. They contain varying kinds and amounts of carbohydrates and electrolytes. For example, GATORADE(R) Thirst Quencher is a glucose electrolyte solution of about six percent carbohydrate concentration. Exceed(R) is a glucose polymer solution of about seven percent carbohydrate concentration. If you use a sport drink, pick one that has less than eight percent total solids (carbohydrates, electrolytes). More concentrated solutions can delay fluid absorption. They must be diluted with plain water before you use them as a fluid replacement drink. Also, avoid sport drinks that contain fructose as the only source of carbohydrate. Fructose may delay gastric emptying of fluid and cause upset stomach. And fructose must first be converted to glucose before it can be used for energy. This conversion means you can't use fructose as an energy source as quickly as other carbohydrates. Fruit juices like orange juice should also be diluted if you're using them as a fluid replacement drink before, during, or after an event or practice session. Fruit juices vary from 10% to 17% carbohydrate concentration. Dilute them with an equal amount of pure water before you use them as fluid replacement. Of course, when you drink juices at other times, such as with a meal or snack, you don't have to dilute them.
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Sports and Nutrition—The Winning Connection Don't Let Your Diet Let You Down
| The Pregame Meal Planner |
