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Drink Early and
Often
NOTE: For the
purpose of this article, a sports drink is defined as a 6-8%
carbohydrate-electrolyte solution. This DOES NOT include
“energy drinks,” such as Red Bull, 180o, Sobe, etc.
These dietary supplements fall into the “Yellow Light”
category of the
Dietary Supplements Health & Contamination Risk
Chart
. IE Take at your own risk, they may lead to
a positive drug test!
Before Workout –
Staying hydrated during the day is just as critical as hydrating
during and after workouts. Most swimmers can do this by
incorporating a variety of fluids into their daily diet. Water,
fruit juice, milk, soups, etc, etc. Water is always an excellent
choice, but other drinks, including sports drinks (defined as 6-8%
carbohydrate by weight) are okay too. Just remember that variety is
the key to a healthy diet. If you use a sports drink during and
after practice, it may be better to drink water and juice during
the day to stay hydrated. Juices are often healthier than sports
drinks in that their sugars are
natural.
During Workout -
Regardless of age or length of workout, all swimmers need fluids
during practice to stay hydrated. This is easily accomplished with
a couple of sips of water every 15-20 minutes. As swimmers
progress, workouts get longer and tougher. It’s well
established that exercise beyond 90 minutes benefits from a
supplemental fuel source. Years of research tells us that drinks
that are 6-8% carbohydrate by weight provide the perfect balance.
This is enough carbohydrate to provide a fuel source during long
exercise, but not so much that will inhibit fluid absorption. Check
the label and look for drinks that have 14 grams of carbohydrate
per 8 ounce serving. Many Gatorade and
Powerade products meet this requirement. A couple of sips every
15-20 minutes keeps the body fueled, helps prevent unnecessary
tissue breakdown, and maintains hydration.
After Workout – Water is an
excellent choice to replenish fluids after practice. It’s
always wise to drink at least one cup. But after a tough
workout, replenishing fuel stores is equally important. Competitive
swimmers need a little over 1 gram of carbohydrate for every
kilogram they weigh (lbs/2.2) each hour after workout. And they
need it within the first 30 minutes.
Oftentimes, a sports drink that is easily
digested and quickly absorbed, such as Gatorade or Powerade can
provide a convenient way to get some of this fuel within the first
20 minutes. Accelerade, a newer drink on the market may also do the
trick. Endurox, perhaps, but beware of the high protein drinks, as
they often forgo the carbohydrate, and carbohydrate is what you are
trying to replenish within that first hour after workout. A little
protein won’t hurt, in fact a little bit of protein may
actually help by supporting tissue repair and re-building
processes. But too much protein, especially when it comes in
place of carbohydrate, may actually be detrimental to the
post-workout recovery process.
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