the utility of drinks with carbohydrates in sports performance

for the prolonged effort

-the replenishment of sodium and potassium in the prolonged exercise is essential to maintain the plasma volume and hydration ”

Madrid, August 2012.- hydration is one of the fundamental aspects of the athlete physical performance as during prolonged exercise sweating can overcome two litres per hour, with significant loss of fluids and electrolytes, which need to be compensated by replacement drinks that prevent dehydration and other health problems. This is the main recommendation contained in the latest issue of the scientific journal of the Federation of sports medicine (FEMEDE) sports medicine files ”.

The publication, based on an analysis by Dr. Pedro Manonelles, President of FEMEDE, recommends that an adequate supply of liquid energy from carbohydrates must be performed to preserve the water balance and the performance of the athlete, and help delay the onset of fatigue,, and electrolytes. In particular, the article notes that the replenishment of sodium and potassium in prolonged exercise is essential to maintain the plasma volume and hydration ”, and eating carbohydrates minimizes glycogen lost by intense physical exercise ”.

In this sense, Dr. Manonelles has pointed out that beverages containing carbohydrates, combined with electrolytes, improve the performance of the athlete and the intestinal absorption of sodium and water, to a greater extent than other beverages. Enables addition, best palatability of these drinks to increase consumption of liquids, allowing more easily obtain necessary levels of hydration for athletes ”. In terms of the hydrates of carbon, responsible for the article experts recommend that his concentration wobble between 4-8% of the drink, especially when the activity is more than 1 hour.

At the same time, the journal of the American College of sports medicine has recently published an investigation about the effect of carbohydrates of beverages in physical performance, both in environmental conditions cold how warm. Its researchers found that drinks containing 4% and 6% carbohydrate showed a significant improvement in exercise capacity in environmental conditions from 30 ° C and cold, only with a 6% carbohydrate drinks showed effectiveness in the maintenance of the resistance.

The analysis also points out that it is necessary to compensate for the loss of liquids, and after physical exertion, after 30 minutes of exercise should reset function physiological, cardiovascular, muscular and metabolic replenishing the loss of fluids and solutes. If dehydration is greater than 2%, it is recommended to drink yet thirsty and more salt food. Therefore the beverages for athletes that contain sodium and carbohydrates, should consume also at the end of the effort.

High risk of dehydration during sport

FEMEDE highlights that many athletes, despite starting the sporting activity properly hydrated, van dehydrating as progresses, reaching more than 2% of their weight dehydration on many occasions.

This State causes a physiological stress characterized by increased heart rate and body temperature, and favors the appearance of muscle cramps, exhaustion, and heat stroke.

The negative effects of dehydration in athletic performance depend on to turn on the physical level of the same, the environmental conditions and the type and duration of physical activity. Today is known from a 2% dehydration athletic performance is already affected, and from 5% performance reduction is significant and increases the fatigue of the athlete. If the environment is high humidity and hot, this reduction is greater. In addition, dehydration of 2-3% produces negative effects in concentration, skill tasks, the execution of tactical actions, etc.

Press release based on an article content is news (No. 18), scientific publication published with the collaboration of Coca-Cola Spain. It is possible to see the entire contents of this newsletter in http://conoce.cocacola.es/comunicacioncientifica

referencia:

-Manonelles p. utility in the sport of replacement with carbohydrate drinks. Sports medicine, 2012; 147: 542-553
-Watson P, Shirreffs SM, Maughan RJ. Effect of dilutes CHO Beverages on Performance in Cool and Warm Environments. Medicine & Science in sports & Exercise, 2012;DOI:10.1249/MSS.0b013e31822dc5ed.