A Take on Sports Drinks - Triathlon Week

sfricks · 07-10-2006, 12:04 PM

This is an email I received from Dr. Mirkin ([Only registered and activated users can see links. ]) regarding sports drinks containing protien vs Gatorade, Powerade and the like.

The first generation of sports drinks contained no protein because it
was believed to slow the absorption of fluid into the bloodstream from
the stomach and intestine. But new evidence suggests that a small amount
of protein actually enhances both fluid absorption and retention in
athletes.

A recent study from the Universidad Catolica San Antonio in Spain found
that a carb-protein sports drink actually entered the bloodstream
significantly faster than a carb-only sports drink when used by cyclists
pedaling at a moderately high intensity level.

In another study from St. Cloud State University in Minnesota, athletes
retained a carb-protein sports drink 15 percent better than a carb-only
drink, meaning 15 percent less of it was wasted in the bladder. "A small
amount of protein in a sports drink may enhance absorption and retention
by increasing osmolality," "Small" is the operative word. Packing your
water bottle with protein powder is not the secret to peak performance.
Too much protein slows absorption and hampers hydration. Research shows
that sports drinks containing only about five grams of protein per 12
ounces not only re-hydrate better, but also reduce muscle damage and
increase endurance compared to drinks without protein. Recently, the
International Society of Sports Nutrition recommended the use of
protein-added sports drinks by both competitive athletes and daily
exercisers.