sports drinks... worth it?

nadams

Polky-folks,

I enjoy mountain biking a lot, though I don't get out as much as I would like. Anyway, I was out riding today and got to thinking about sports drinks. Normally, I just drink water on a ride. The only time that I would get anything else is if I'm out somewhere and run out of water.

Are these sports drinks better for you before, during, or after riding? I was thinking of that Gatorade water stuff, because pretty much everything else has a ton of sugar in it. While I like the taste of those drinks, they have a tendency to make me sick if I drink them while riding, due to their sweetness.

Should I just stick to water?

Talk about OT :P

ohskigod

for the biking, i would definitly stick to water. after the ride, gatorade would be ok, but during the ride, H2O only.

only time i use gatorade during strenous activity is football (at halftime of a game, i will drink mostly water and a little gatorade for a sugar boost for the second half, but in football, a little yacking is ok. not while biking;)

Demiurge

Stick to water. Gatorade is empty calories.

Shizelbs

Gatorade is not merely empty calories. It has sugar (energy) and electrolytes which help restore water to the insides of your cells better than water alone will.

RuSsMaN

Good ole' H20 is always a winner. If you want something else, check out the new flavored waters, ie : Propel.

I believe it is made by Gatorade, but has little or no sugar, and calories not even worth making note of.

There are other brands, look for 'Splenda' used as the sweetener. Splenda is great, and natural (it is simply real sugar rendered inert).

Cheers,
Russ

gidrah

It depends largely on your diet and how much water you drink when not riding and how long you sweat for. If you enjoy the ocassional salty french fry and drink caffeinated sodas, alcohol, etc., drink water and plenty of it. Drink about a quart of water before you start. This will give your body something to sweat out without digging into your natural reserves.

If you don't eat much salt (electrolytes) in your foods a sports drink is a good option. The salt helps your body to retain water, but you sweat it out. The body needs a little salt, but it needs a bunch of water.

Drink more water! Drink some more water! People don't drink enough water! If you start to cramp up, eat a banana (high in potassium) and put a little salt in your diet. Wash it down with some water.

Demiurge

Originally posted by RuSsMaN
Good ole' H20 is always a winner. If you want something else, check out the new flavored waters, ie : Propel.

I believe it is made by Gatorade, but has little or no sugar, and calories not even worth making note of.

There are other brands, look for 'Splenda' used as the sweetener. Splenda is great, and natural (it is simply real sugar rendered inert).

Cheers,
Russ

Right on. Propel is good stuff. Fruit20 has Splenda in it. Honestly....stick with water. Leave it to the food to give you the nutrients your body needs.

Problem with Splenda (in excess) is you'll crap your a-hole inside out.

nadams

I will admit that my diet is not nutritous from a athletic standpoint. I like candy and barbecue potato chips. I try to balance it out with a decent lunch and dinner. However, I have a very high metabolism, meaning that I'm always looking for snacky things inbetween meals. That candy and potato chips are usually the most convenient thing. I eat at least one yogurt cup a day (try to make myself feel better :rolleyes: ) .

As for drinks, I favor iced tea. Many a day goes by that I don't drink *water*. However, I drink a lot of iced tea (not good, not good). now, when I'm riding, I drink water, and also when I'm done riding. Not usually before, though, unless it's hot.

My other option is to take my hydration pack filled with water, and a bottle with gatorade or something else in it.... that way I have plenty of both. usually I can drink a lot of water when riding and it is very satisfying. But if I'm sitting at home, water just doesn't satisfy my taste.

exalted512

water is not enough
you can go to HEB and buy a bag of electrolytes--its powder...mix that with your water...it gives it a bit of a taste that isnt preferrable, but is by no means bad
your body does lose sugars and proteins that gatorade can put back in your body
but i would buy the powder packets and mix it yourself...watered down
that would be my main drink-not water
but like i said--watered down--take a bottle of gatorade from a store and pour it in a cup--then fill the gatorade bottle with water and put it in the same cup...thats what it should taste like...that and a teaspoon of electrolytes
also, bring a couple of pretzels with you...it will give you back some of the salt your body loses through sweat....that might sound totally reverse of what you would normally think(the whole salt makes you dehydrated)--but it is a good thing...just not in excess
-Cody

Demiurge

You know folks....all that crap never used to exist. Water isn't enough, you need food too, but Water is a must. You're not going to die if you work out a lot and drink just water and eat a sensible meal.

exalted512

Originally posted by Demiurge
You know folks....all that crap never used to exist. Water isn't enough, you need food too, but Water is a must. You're not going to die if you work out a lot and drink just water and eat a sensible meal.

no offense...but that argument is pretty retarded...unless im reading your post wrong....youre saying that since that stuff never used to exist and people just got by on water--that it is just as good
yes, youre correct...gatorade hasnt been around forever and people havent died from just drinking water...
but thats like saying...well, we never used to have cars so having a horse and buggy will be just fine...
just because people could 'get by' on it doesnt mean its the best for them
-Cody

shack

Water is fine for quenching thirst....but the SCIENCE of Gatorade is valid for sports and strenuous activities. It is much more than sugar. It replaces needed carbs, sodium and potassium to continue the activity. I've been drinking the stuff for 35 years and believe it has advantages over water... especially for sports.

Demiurge

Originally posted by exalted512
no offense...but that argument is pretty retarded...unless im reading your post wrong....youre saying that since that stuff never used to exist and people just got by on water--that it is just as good
yes, youre correct...gatorade hasnt been around forever and people havent died from just drinking water...
but thats like saying...well, we never used to have cars so having a horse and buggy will be just fine...
just because people could 'get by' on it doesnt mean its the best for them
-Cody

Call it retarded if you will, but no nutritionist would reccomend Gatorade as part of your diet. Even if you are active. I didn't say that Gatorade was the devil, it's good, but it's empty calories. That's what sugar is. It's fuel that turns to fat if not burned.

All I'm saying is that a person who is biking for exercise doesn't need Gatorade. Water is better, that's just a fact. Eating right is an important part of a good exercise regiment and if you're eating right...you don't need to empty calories that Gatorade has.

He just asked for opinions. I'm a fan of straight up water. Your body is made up of 75% of the stuff.

exalted512

i understand where youre coming from
ive done a lot of research on stuff like this--im a health freak actually...lol
when working out you lose more than water--you lose stuff water doesnt replace
i do extremely strenuous workouts everyday cept on weekends and sometimes on wednesdays
i know what to eat before, during, and after workouts
since he didnt ask what to eat before and after--and said himself that he doesnt have the most nutrious diet...and it seems like he doesnt care that much too...i mean who doesnt like chips and candy:D
but like i said before...during a work out you want to drink watered down gatorade with electrolytes...its the best drink you can have while working out
and actually...specialists do recommend it over water...
not straight gatorade...but gatorade like i already mentioned
-Cody

shack

no nutritionist would reccomend Gatorade as part of your diet.

That was never the question....we're talking about strenuous exercise...not drinking Gatorade with meals or during the day in place of water.

All I'm saying is that a person who is biking for exercise doesn't need Gatorade. Water is better, that's just a fact.

Not fact...just your opinion.

Demiurge

Originally posted by shack
That was never the question....we're talking about strenuous exercise...not drinking Gatorade with meals or during the day in place of water.


Not fact...just your opinion.

Not it's a fact. Water is better for your body in terms of quenching your thirst. It's what your body is made up of.

He asked if they're worth it. I say no. My opinion is as good as yours. I say save your money and drink water and eat better before you work out.

Unless you're an actual athlete that works out many hours a day, you don't need gatorade. Are you biking to be healthier or to be competitive? Putting a bunch of SUGAR calories into your system if you're trying to burn fat is the wrong thing to do. He says he has a high metabolism so I guess it's up to him, but I would just stick with water.

I hate how having a differing opinion around here means you're somehow wrong. There is nothing wrong with water and nobody has said there is. My point is that there is a LOT of hype around sports drinks and you don't need them. I am arguing they're not worth it.

Frank Z

Since I spend a lot of time outdoors working in the summer I swear by Gatoraid. Yes water quenches my thirst but Gatoraid replaces what I lose from physical activity. I can tell the difference in my energy level.

nadams

Jee-zus, I didn't mean to start a freakin war here. You've all made some interesting points, and I think my decision is to drink water on the ride, unless I'm feeling especially dismal. I understand the importance of keeping energy levels up, as I have bonked in the past on longer rides. But normally I'm talking a max of five miles in a stretch. On those longer rides, I'll probably carry my hydration pack full of water, and a bottle of sports drink, fer backup.

Anyway, thanks for the commentary...

Willow

to me sport drinks are like Bose to high quality !!
both marketing gimmicks that work but do not do what they claim.

Water is your best friend....
sure you'll get an energy boost from the sugar but what goes up must come down....enjoy your come down !!

water does it all !!! with no side effects

Sami

Like you have propably already read from between the lines, whether to drink sport drinks or not depends on what you are trying to accomplish. If you're exercising to lose weight and stay healthy, no. If you're doing it for fun and doing it to the point where you could use extra energy to keep going, yes.

When you exercise your body will sweat out minerals and salts that need to be replaced before they get too low. Failing to do so will lower your performance level. Most people don't exercise at the levels where they would need sport drinks so only you know if you need them or not.

Gatorade is also good after a night out drinking, sometimes better than water. My body tells me which one to drink.

jdhdiggs

Hmm, interesting speeches, I'll add some to the fray...

I played soccer in at some of the highest levels possible and I can say, without a doubt, that Gatorade helps under those conditions. I also coached several soccer teams as well and have seen first had that the teams that only did water got walked all over in the second half.

Empty calories are good because of the quick conversion into energy. This is a lot more efficient then burning fat reserves as far as energy production so it depends on what your purpose is... Are you trying to loose weight/get in shape or are you racing and being competitive? In the first case, I would recommend water, in the second a sports drink.

For those who feel like hurling after drinking sports drinks, cut it with water.

Nadams, for 5 mile rides, water should be fine. When your excersize stars exceeding 45 minutes you might start thinking of using both, past 90 go with the gatorade type drink until your about 30 minutes from finishing.

As for the suger crash, I have never had that happen to me, take that for what it is worth..

Demi: I'll swear by it for strenous activity, but I agree with you that probably 90% of the time people excersize, water would be just fine and would help them with their goals a lot more than a sports drink. (Normally losing weight)

OttoGraff

Sports drinks aren't all about replacing energy, but also about replacing elements that are lost during heavy exercise.

I'm not a Dr, but here's my take:

For the average person with an moderate level of exercise, water will work just fine. So if you're taking about riding a few times a week for under a couple hours or so, water will suffice. You will lose trace to moderate amounts of various elements while sweating, but not to any significant degree. As for replacing those elements, just eating on a regular basis will handle that with ease, so there's no need to suppliment those with a special drink.

If you're doing intense exercise for extended periods of time on a very frequent basis, the a sports drink may be necessary, as food alone may not replenish all the minerals lost during such exercise. I'd reccomend going with a drink with less sugar, I believe someone mentioned Propel above. You just need to replace those nutrients.

Ultimately though, it depends on how your body processes things and how much you sweat.

One things I'd never reccomend is one of those drinks as part of a diet, though I don't think that's the question here - there's no quicker to develop Type II diabates than drinking those as part of a regular diet.

shack

From the American College of Sports Medicine -

What is the best fluid replacement? Water is probably most important when exercise duration is less than one hour.

Those who exercise longer than one hour, or exercise very intensely for slightly less than an hour, may benefit from fluids containing carbohydrates and electrolytes.

Sports drinks typically contain an optimal concentration of carbohydrate to enhance fluid replacement, along with small amounts of minerals that can be lost in sweat. It’s the best choice for prolonged, intense, exercise (greater than one-hour duration).

exalted512

nadams
how serious do you ride?
i mean 5 miles is a lot of room to work with...for all we know it can be all down hill and you dont have to pedal at all;)
its easy to do a strenuous work out on a bike with 5 miles to work with...it depends on the terrain and at the pace you go out
do you sweat a lot?
if so...then you need something other than just water
i agree for the most part with the quotes that shack posted from the american college of sports medicine...to an extent
i can ride a bike for more than an hour and barely lose any fluids at all...which water would do me great
to me-the best way to tell and by how much you sweat
on your rides, do you sweat a lot?
if you do--water is not good enough...plain and simple:)
if you just do light rides then you can probably get by with just water
-Cody

Demiurge

Demi: I'll swear by it for strenous activity, but I agree with you that probably 90% of the time people excersize, water would be just fine and would help them with their goals a lot more than a sports drink. (Normally losing weight)

That's just it. I agree with you. I don't think it's bad, but I don't think that most people NEED it. I always laugh when I see fat people drinking Gatorade. Especially when they're working out...:rolleyes:


I didn't think the original poster was a serious cyclist, so that's why I chimed in. I'm done now though. :cool:

exalted512

so were all agreed...everyone is right...people were just using it in different applications

-Cody

jdhdiggs

Edit: Sorry, that was too random, even for me...

Joelsbass

Hey, a note on splenda...

I had a biochemist tell me that he had done some study on this new wonder sugar and he said that part of the way they make it is by bonding the sugar with chloriene atoms. while the chloriene (spelling?) does not break from the sugar during cooking, the bond can be broken by the hydrochloric acid in your digestive tract. This would in turn release chloriene gas into your body which is one of the deadliest gasses known to man... I don't know how acurate he is but with as quickly as the FDA approved this it's something to consider before buying it...remember, everyone thought olestra (spelling again?) was the greatest thing ever till bad things started happening from it. And there was even a point in our history where primitive unshielded x-rays were used to fit people for shoes....

tryrrthg

Think this guy used a sports drink? :eek: HOLY CRAP that's impressive!

Link to Story

exalted512

8 hours and 10 minutes...weak!!;)
-Cody

bikezappa

NADAMS

Biking is fun with the wind in your face.

If you are doing rides for less than an hour put water only in the bottle.

If doing longer rides keep the water but peel an orange and carefully separate it into sections without causing the juice to leak out. Put these sections in your bike shirt pockets. When you want a boast munch on a single orange slice, swallow the juice and spit out the pulp. The acid in the orange will taste wonderful and clear your mouth. The water/sugar ratio mixture in the orange is nearly perfect for simple digestion. The orange slice will remain very fresh in your pocket for many hours. You don't ever need to get off the bike to eat the orange. Bananas are also good.

The orange sections taste almost as good as the beer at the end of the ride.

The orange is cheaper than any drink and has no other process chemicals.

One other thing, I always carry a package of M&M's in my bike bake with the spare tube and a $20 bill. The M&M's will last a year and not go bad and have saved me and other riders from the bonk many times.