What does it look like?
- Commercially available sports drinks come in both ready-to-drink and powdered forms in a wide range of flavours which vary according to their carbohydrate and electrolyte content as well as the addition of other ingredients.
- The type and quantity of carbohydratesprovided in sports drinks varies according to the manufacturer, with factors such as taste, osmolarity (concentration of individual particles), intestinal absorption and gut tolerance being considered.
- Typical carbohydrate concentrations range from 6-8% (6-8g /100 ml), however some drinks vary from 2-14% carbohydrate and several low energy/”sugar free” varieties also exist:
- Certain new varieties may contain ~14% carbohydrate and are designed to meet high fuel targets during endurance exercise. Some of these may be made with special techniques; for example, the use of pectin and alginate gel to create a “hydrogel” that is claimed to aid stomach emptying of the drink. Further research is needed to support these claims and athletes should ensure that they practice the use of more concentrated formulas to confirm tolerance and perceived benefit.
- Low energy/‘sugar free’ varieties may be useful when fluid intake is desired without carbohydrate intake (e.g. protocols to “train low” or when attempting to decrease energy intake).
- Typical sodium concentrations range from ~20-40 mmol/L (~46-92 mg/100 ml), however some drinks are lower (<10 mmol) in sodium:
- Lower sodium concentrations increase palatability and there for usually promote greater fluid intake.
- Higher sodium concentrations target the replacement of sweat electrolyte losses, with greater effects on fluid absorption/retention and thus may be more effective in recovery after exercise.
- Note that dedicated electrolyte supplements with higher sodium concentrations are discussed in the Electrolyte Replacement Supplements fact sheet).
- Other electrolytes (e.g. magnesium, potassium and calcium) may be included in sports drinks. Current evidence indicates that magnesium losses during exercise can be met by dietary means and it is unlikely that additional magnesium intake via sports drinks will enhance hydration goals or reduce cramping.
- Protein or amino acids (2% or 2 g/100 ml) can be found in a small number of sports drinks.
- The case for consuming protein during exercise to enhance performance is contentious. A meta- analysis of the literature (11 studies) suggested a methodological bias in the current studies; benefits are seen with time to exhaustion protocols and when protein is added to sub-optimal intakes of carbohydrate. It was concluded that any ergogenic benefits may result from a generic effect of additional energy intake rather than a unique benefit of protein.12
- It is possible that protein consumed during prolonged lower- or intermittent intensity exercise may assist with protein synthesis goals and recovery during intensified training or competition; however other everyday foods or sports food sources may be consumed to achieve this.
- Further research is warranted, but the effects of amino acids/ protein on the flavour profile of a drink and gastrointestinal comfort should also be considered.