What is gluten?

Gluten is a storage protein in wheat, rye, barley, triticale (cross between wheat and rye), and possibly oats. Gluten consists of two proteins gliadin and glutenin. Gluten is formed when dough is made from the kneading process of flour and water.

Why do people eliminate gluten from their diet?

There are a variety of reasons people follow a gluten free diet (GFD). Some people choose to while others must in order to prevent adverse effects on their gastrointestinal (GI) system. Consider some of the following reasons people follow a GFD.

            •            Individuals who are diagnosed with celiac disease follow a strict GFD as their treatment plan. Celiac disease is a permanent intolerance to gluten. The walls of the small intestine, which are necessary for absorbing and digesting nutrients, become inflamed and interfere with absorption. Injury to the intestinal walls usually resolves itself when gluten and gluten containing products are eliminated. The disease affects as many as 1 in every 200-400 individuals in North America and Europe. However, many cases go undiagnosed due to the vague nature of and wide variety of symptoms. The disease is diagnosed with a biopsy of the small intestine. A blood test can measure the level of antibodies to gluten, but is limited as a screening tool rather than a diagnostic tool.

            •            Some individuals have an intolerance or sensitivity to gluten, but are not diagnosed with celiac disease. These people often experience GI symptoms and begin to experiment by eliminating different foods from their diet (e.g. lactose, gluten, sugar).

            •            Individuals who follow extended cleansing programs often are instructed to eliminate gluten from their diet during this period.

            •            Athletes involved in weight class or aesthetic sports sometimes choose to eliminate gluten surrounding competitions. The goal is follow a low residue diet by eliminating gluten and minimizing sodium and fiber 24-36 hours prior to competition. This minimizes fluid retention and assists with emptying the gut of undigested food and fiber. This method helps athletes “feel light” while still fueling and hydrating adequately prior to competitions.

            •            Recently, there are individuals who experiment with GFD who do not have an intolerance or sensitivity to gluten. These individuals simply believe they feel better, perform better, or lose weight easier when they do not eat gluten and gluten containing foods. Keep in mind, by following a GFD, you often eliminate processed, packaged, and fast foods. Be sure to ask yourself “Is it the elimination of gluten or other qualities of the foods you eliminated that makes you feel better?” 

It is interesting to note that more products are developed and marketed, than the amount of celiac disease consumers!

What foods should be avoided when following a gluten free diet?

It is important to become “ingredient wise” if you need to or choose to eliminate gluten from your diet. The following table includes ingredients as well as foods to eliminate. Some foods are obvious like breads, cereals, pastas, and cakes. However, there are also less obvious foods that contain additives or thickeners in the form of gluten like soups and sauces.

At this point, you may be asking yourself what are some alternative grains and ingredients I can eat if I eliminate gluten from my diet?

Rice and rice flour (brown, wild, white, basmati, jasmine, long grain, short grain), buckwheat, corn and corn flour, cornmeal, cornstarch, garbanzo (ground in four), popcorn, potatoes (white, purple, red, sweet, potato flour), quinoa, soy and soybean, tapioca flour

A few grains/foods are questionable:

Modified food starch: it may be made with corn, wheat, potato, or tapioca

Udon noodles: may be made from wheat or corn

What symptoms should I look for if I think I am sensitive or intolerant to gluten?

As previously mentioned the symptoms can be vague and cross a wide spectrum. The most common include diarrhea, anemia (due to poor absorption of iron, vitamin B12, folate), bloating, weight loss, fatigue, indigestion, abdominal pain, loss of appetite, decline in athletic performance, abdominal pain, fertility, and mouth ulcers. You will notice that many of these symptoms could easily be associated with other conditions. Individuals commonly go undiagnosed or may be misdiagnosed with other diseases such as Chron’s disease, irritable bowel syndrome, eating disorder, anemia, Addison disease, rheumatoid arthritis, lactose intolerance, depression, and type I diabetes.

If you have celiac disease or choose to follow a GDF for other reasons it is important to be aware of the nutrient quality of wheat and grain alternatives you include. By eliminating gluten and foods that contain gluten, you may also be compromising your intake of B vitamins, iron, and dietary fiber. Some of the commercially available gluten free products are enriched and fortified, however, not all are. In addition, many of the gluten free products are made from rice, corn, tapioca or potato starches which typically have lower fiber content. Furthermore, in order to make up for lost flavor, some gluten free products add fat to the ingredients. Remember to read labels and become “ingredient wise” if you choose to or need to follow a GFD!

Use the link below to see how EFS Liquid Shot stacks up against other popular gels.   We would love to hear your comments on this review.

Energy Gel Review

Q: What is EFS Liquid Shot? A: EFS LS (liquid shot) is a new energy product that provides endurance athletes with the nutrients they need to fuel working muscles and increase endurance during exercise. The EFS formula utilizes the latest clinical research on endurance nutrition and input from some of the best endurance athletes in the world.

Q: How is the EFS-LS different than most gels on the market?  A: Unlike the “gels” that are on the market, the EFS Liquid Shot does not contain any gelling agents, which slow down absorption and digestion. The EFS-LS also uses highly versatile and Eco-Friendly packaging that can be recycled and minimizes waste. EFS-LS delivers 400 super-charged calories that are fortified with over 1,500mg of electrolytes, 1,000mg amino acids and 100 grams of simple & complex carbohydrates- all in clinically effective doses. 

Q: I’ve heard that there are benefits to having protein during exercise. Why doesn’t EFS-LS contain protein? A: EFS-LS contains 1g Free Form Amino Acids per serving which is the equivalent in BCAA and Glutamine profile to 5g Whey Protein. Protein naturally contains Branched Chain Amino Acids and Glutamine. Clinical evidence that shows the benefits of Branched Chain Amino acids and Glutamine during exercise dates back to 1991. These clinical studies show supplementing with as little as 1g Free Form Amino Acids improves performance, reduces post-exercise muscle damage, improves muscle glycogen resynthesis, reduces central fatigue and improves rate of perceived exertion. 

The First Endurance Research Board sides with the abundance of clinical studies supporting improved endurance performance while supplementing with Amino Acids during exercise. In addition to the clinical research, other factors lead to a decision to use these Free Form Amino Acids over complete proteins.

-Proteins are more difficult to digest than Amino Acids during exercise

-Proteins take longer to get absorbed than Amino Acids

-Proteins don’t taste very good during exercise

-Proteins can reduce the glycemic index of a drink, further reducing its ability to be quickly absorbed

-There is considerably more research that supports the benefits of Free Form Amino acids than complete proteins

Q: What are the benefits of using EFS-Liquid Shot during exercise?  

A: The benefits of EFS Liquid Shot are:

-Supplying fast and sustained energy for muscles

-Improved fluid absorption

-Reduced cramping and dehydration

-Improved performance

-Easy to digest and absorb

-Improved glycogen resynthesis

-Delayed central (mental) fatigue

-Replenish electrolyte loss.

Q: How long after I open an EFS-LS do I have before I need to consume it?  

A: The timeline begins once you take your first swig of the EFS liquid shot. Following your first swig, EFS LS should be consumed within 24 hours and should be stored in the refrigerator.

Q: Can I re-use the flask?  

A: Yes, the EFS Liquid Shot flask is re-sealable, and refillable. Re-using the flask is eco-friendly because it minimizes waste. The EFS-LS flask can be cleaned in the dish washer. First Endurance offers a large 32oz Jug that can be used to re-fill flasks. The EFS Liquid Shot flask is also recyclable.

Q: How long does the large 32oz Jug last and how do I store it? A: The large jug will refill six (6) flasks. It comes with a one year shelf-life and should be stored in your refrigerator once it’s been opened. Once the flask is filled it should be consumed within 24 hours unless stored in the refrigerator.

Q: How does it taste?  
A: EFS-LS is a light, great-tasting product that’s sweetened and flavored with 100% natural ingredients. Because EFS does not use gelling agents, the consistency is much more fluid making it easier to absorb and improves palate.

Q:  What flavor is the EFS Liquid Shot  A:  Currently, the only flavor available is Vanilla.  First Endurance plans to introduce additional flavors of the EFS Liquid Shot later in 2008.

Q: How much EFS-LS should I use during my training and racing? A: Clinical research shows that athletes should consume about 200 calories, >1000mg Amino Acids, 400-600mg sodium and equivalent balance in all electrolytes should be taken every hour during exercise. EFS-LS is designed to maximize all these levels. At this rate a flask is sufficient for a two hour exercise bout. Because athletes vary greatly in their caloric demands it is best to try different levels to see which level works best for you.

Q: Am I suppose to use the EFS liquid shot, EFS drinks or the bars, how do they differ? A: First Endurance offers EFS drinks, EFS bars and EFS Liquid Shots.  Depending on your exercise time and personal nutritional requirements, you can use one, two or all three of the EFS products together, as a system, to maximize endurance and performance during exercise.

Q: What types of athletes should be taking EFS-LS? A: The following symptoms will all benefit from use of EFS 1) Athletes who experience cramping from strenuous exercise. 2) All athletes who demand rapid fluid absorption in order to stay hydrated. 3) Athletes who want all the benefits of protein without the heavy/chalky consistency of protein drinks. Essentially any athlete exercising for one hour or more will benefit from the use of EFS in their training and racing.

Q: Should I use EFS-LS even when it’s cold, like during XC ski races? A: Cold weather sports still put a considerable fluid and electrolyte demand on the athlete. EFS works just as well in the cold as is the heat. The high sodium content in EFS may even help reduce the drinks propensity to freeze. (this has not been tested).

Q: Should I use EFS in short races? A: Short races generally don’t put a heavy demand on your glycogen, carbohydrate stores, given that you are well nourished prior to the start of the race. During a short race athletes can be slowed significantly from cramping and electrolyte imbalance. A serving of EFS can be used 15-30 minutes prior to a short race to assure adequate carbohydrates and electrolytes are available for the intense effort. Short race is defined as one lasting less than one hour.

Q: Should I use EFS in long races? A: During long races (3 hours+) considerable stress is put on an athlete’s body. 1) Glycogen (energy) stores are depleted 2) cells experience damage from cellular oxidation 3) electrolytes are depleted and 4) amino acids are depleted. 1) EFS replenishes glycogen by using a mix of high glycemic carbohydrates including both simple and complex sugars. This easy to digest mix is rapidly absorbed and delivers fast and long term energy. 2) EFS provides the most potent electrolyte profile available. The combination of all five electrolytes deliver a potent 1500mg per serving, helping to prevent cramping. The 400mgs sodium per serving also aids in maximum fluid absorption so you stay hydrated throughout your training and racing. Supplementing with additional salt tabs, electrolyte tabs, or salty snacks is no longer needed when using EFS. 5) 1000mg of Amino Acids offers the same BCAA and Glutamine levels as 5g Whey Protein. These amino acids have clinically shown to improve performance, reduced post-exercise muscle damage, improve muscle glycogen resynthesis, reduced central fatigue and improved rate of perceived exertion.

Q: What’s the carbohydrate source in EFS-LS? A: EFS replenishes glycogen by using a mix of high-glycemic carbohydrates including both simple and complex sugars. This easy-to-digest mix is rapidly absorbed and delivers fast and long term energy. Clinical research shows that mixing carbohydrates sources is far superior to any single source of carbohydrates. 
The carbohydrate blend is maltodextrin, glucose, sucrose.

Q: I am prone to cramping during longer training and racing. Will EFS Liquid Shot help me with cramping problems? A: Nutritionally cramping stem from electrolyte imbalance, electrolyte depletion and/or dehydration. EFS LS provides the most potent electrolyte profile available. The combination of all five electrolytes deliver a potent 1500mg per serving, helping to prevent cramping. The 400mgs sodium per serving also aids in maximum fluid absorption so you stay hydrated throughout your training and racing. Supplementing with additional salt tabs, electrolyte tabs, or salty snacks is no longer needed when using EFS-LS.

Q: How many servings are in a container of EFS? A: The 5oz flask contains one serving. The 32oz Bulk Jug is enough to fill six flasks.

There are a multitude of energy bars on the market and you may be wondering, “How do I choose between them all?” The answer depends on what you are using the bar for. You can use a bar for a meal replacement or snack, energy boost before working out, calorie replacement during a workout, or post-workout recovery aid.  Different bars will fit different needs.

For a meal replacement or snack, the you would choose a bar with carbohydrates and some protein and it should be fairly low in fat, high in fiber, and possibly enriched with vitamins. Most bars are processed foods and may contain hidden sugars, so no more than one meal or snack a day should be replaced with a bar. The calories should be consistent with what you would require from a meal or snack. Avoid saturated and trans fats (may be listed as hydrogenated or partially hydrogenated oils) which are associated with atherosclerosis.  This is the build-up of cholesterol in your arteries, which can lead to heart attacks and strokes.

For a pre-workout energy boost, a bar with mostly carbohydrates would be best. It should be easily digested and eaten with an appropriate amount of fluid. High fiber may not agree with you right before a workout and you should avoid bars that are high in fat if you are doing a high intensity workout.

During a workout of 2 hours or more, some athletes prefer solid food to gels or energy drinks. If this is the case, choose a bar that easily digestible, high in carbohydrates, and possibly with electrolytes or amino acids added.  Another consideration is the bar’s consistency and its reaction to extreme temperatures. (Don’t take a chocolate coated bar in your jersey pocket in 90 degree heat!)  Some bars are too dry to eat during intensive exercise and some bars have too much fiber and can cause gastric distress and diarrhea. High fructose corn syrup may also cause gastric distress.  Experiment during training and NEVER try a new bar during a race.

For a post-workout recovery bar, research has shown that a ratio of carbohydrates to protein of 4 to 1 is best. Eating a bar with this ratio within 30 minutes of exercise will speed your recovery by replenishing your glycogen stores sooner.  Again, drink an appropriate amount of fluid to replenish fluids lost during your exercise session.

A chart comparing selected energy and protein bars follows.  Information on the chart was obtained from websites and labels.  Taste is another factor and is not evaluated, as taste is very subjective.

Energy Bar Comparison Chart

First Endurance is proud to introduce the highly anticipated EFS Liquid Shot at Interbike on September 23, 2008. The EFS Liquid Shot has been in development for two years and is the result of a collaboration between First Endurance athletes, customers, retailers, and the First Endurance Research and Development team.  

UNLIKE ANYTHING ELSE

“The EFS Liquid Shot is actually a long-time coming” said Robert Kunz, VP of  Research & Development at First Endurance. “We’ve been researching the gel market for a six years now. The dilemma for us, though, was that our sponsored athletes wanted us to develop other products first.  Since First Endurance started back in 2002 we’ve been looking at the gel delivery system, knowing we’d eventually develop our own version.  This year, we had an overwhelming number of requests from our athletes, retailers and customers to develop a special ‘gel’. Because we had been looking at gels for a quite a while and our athletes have been giving us tons of great input and feedback, our research and development team had accumulated a lot valuable knowledge and were able to develop something really unique. Not just a “me too” product, but a dramatic step up from a formula and packaging standpoint.”

1.  TECHNOLOGICALLY ADVANCED FORMULA- With the new EFS Liquid Shot, you get ALL the ingredients you need to maximize endurance and performance.  Features include:

-Each EFS Liquid Shot delivers 400 high-quality calories

-Over 1500mg electrolytes (so you don’t need to bother taking extra electrolyte pills)

-1000mg of amino acids

2.  UNIQUE PACKAGING- The Liquid Shot flask has a re-sealable pop-top that allows you to take as little or as much as you want.  It’s also refillable and 100% recyclable.

3.  NO GELLING AGENTS-Unlike the ‘gels’ that are on the market, the EFS Liquid Shot does not contain any gelling agents, which slow down absorption and digestion.

COMPLETE ENDURANCE LINE

The First Endurance product line was designed from the beginning to work as a complete endurance system.  Each product has been designed to compliment the others. With the addition of the EFS Liquid Shot, First Endurance now offers everything an endurance athlete needs to maximize endurance and performance.  There’s no reason or need to use anything else.

Flavor: Vanilla

Calories/container: 400

Available November 1, 2008 in specialty bike, triathlon and running shops

NOT AVAILABLE IN GROCERY STORES or MASS MARKET RETAILERS

Reviewed and Updated by ERB member Shawn Dolan, PhD, RD, CSSD: Professor in the Kinesiology Department at California State University, Long Beach.

Introduction: Electrolytes, the mineral salts that conduct the electrical energy of the body, perform a cellular balancing act by allowing nutrients into the cell, while helping to remove waste products. Certain elements, such as sodium, chloride, magnesium, calcium and potassium, play a primary role in cellular respiration — that of muscle contraction and nerve impulse transmission. It is in the cell membrane where these electrolytes conduct electrical currents similar to nerve impulses. Hydration is the medium which aids electrolyte transport and is crucial for both the health and performance of the cell. An athlete’s hydration state is mostly dependent upon water intake or loss thru sweat, but it is also heavily influenced by electrolyte status.

Sweat: Endurance performance is compromised more by warmer temperatures than by cooler temperatures. Here’s why: to control an excessive rise in body temperature, the blood flow to the skin increases in order to dissipate heat to the environment. This shift of blood to the skin will result in a lesser proportion of blood and, hence, oxygen being delivered to the working muscle. In some individuals the circulatory adjustments may not be adequate, and the body temperature will rise rapidly, leading to hyperthermia (excessive body heat). Individual sweat rates vary, but those that sweat early, heavily, and cake with salt tend to be more prone to muscle cramps during exercise (Burke, 2001). Evaporation of sweat in a hot environment can purge as much as 3 liters per hour. Alberto Salazar reportedly lost an average of 3.7 liters per hour of sweat during the hot and humid 1984 Olympic Marathon in LA (Armstrong et al., 1986). However, average sweat rates range from 0.5-2.0 liters per hour (ACSM, 2007). About 99% of sweat is water, with a number of major electrolytes found in varying amounts. Because sweat is derived from the extracellular fluid (fluid outside the cell), the major electrolytes found in it are sodium and chloride. The concentration of salt in sweat is variable but averages about 2.6 grams per liter of sweat loss. Potassium, magnesium, calcium, iron, copper, zinc, amino acids and some of the water-soluble vitamins can also be found in sweat.

Too much water? Hyponatremia is defined as a decrease in sodium concentration in the blood, which can have adverse effects on muscle contraction and performance. One study observed 27% of participants following a three-day cycling stage race competition were hyponatremic. Symptoms of hyponatremia include headache, nausea, muscle cramping, fatigue, and possibly death. Although there may be many causes of hyponatremia, the most common one for athletes is overhydration. Athletes tend to superhydrate in the days leading up to a race without an appropriate increase in electrolytes. In some cases, superhydrating can produce hyponatremia prior to the race ever starting. However, drinking only water during a race can also causes hyponatremic conditions because the body requires electrolytes to effectively maintain hydration status. Hyponatremia, rare in events lasting less than 4 hours, has been shown in recent medical studies of slower marathon runners and ultra-distance triathletes to be at least as problematic and dangerous…if not more so…than dehydration.

Sodium and Chloride: Sodium is one of the principle positive ions in the body’s fluid and is found primarily outside the cell (extracellular). Chloride, another extracellular electrolyte, is a negative ion and works closely with sodium in the regulation of body-water balance and electrical impulses across the cell membrane. Consuming adequate amounts of sodium and chloride, more commonly known as table salt, is crucial to maintaining the volume and balance of fluids outside the body’s cells and in the blood. Sodium is especially important because it plays a key role in transporting nutrients into cells to be used for energy production, tissue growth, and repair. Sodium also assists in muscle contraction and nerve impulse transmissions. During exercise, the body loses fluids and sodium through sweating. This causes a decrease in blood volume, thereby increasing sodium and chloride concentrations in the blood. The increased concentration of electrolytes in the blood through decreased blood volume is what triggers the thirst mechanism. By the time an athlete becomes thirsty; the electrolytes are already out of balance, so restoration of blood volume is critical for the prevention of dehydration. Water consumption is effective in increasing blood volume; however, there is a consequential dilution of sodium in the blood due to the increased blood volume and excessive sodium losses in sweat, so electrolyte replenishment is key. Drinking fluids with added electrolytes instead of just plain water is the best option, particularly when an exercise bout lasts longer than one hour and is in a hot or humid environment.

Potassium: Potassium is the main electrolyte found inside the body’s cells (intracellular) and stored in muscle fibers along with glycogen. It plays a key role by helping transport glucose into the muscle cell. Potassium also interacts with both sodium and chloride to control fluid and electrolyte balance and assists in the conduction of nerve impulses. When glycogen breaks down to supply energy for workouts, muscle cells are depleted of potassium. As a result, there is a greater concentration of potassium in blood and greater quantities are lost in the urine. Symptoms of potassium depletion include nausea, slower reflexes, irregular heartbeat, drowsiness, and muscle fatigue and weakness. Although potassium deficiencies are rare, they may occur under certain conditions — during fasting, diarrhea and when using diuretics. Replenishing lost potassium after exercise is important, but hyperkalemia (high serum potassium levels) can cause electrical impulse disturbance, irregular heart beat, and possibly death. Individuals should never take potassium supplements in large doses without the advice of a physician.

Calcium is a mineral that is often overlooked with regard to hydration. The skeleton is the major reservoir of calcium in the human body. Besides building teeth and bones, calcium is needed by many other cells to perform different functions in the body: contraction and relaxation of muscle, nerve conduction, secretion of hormones, enzymatic reactions, and blood coagulation. Calcium plays a central role in both the synthesis and breakdown of muscle glycogen and liver glycogen. Blood calcium levels are tightly regulated by hormones at the expense of bones. Many do not realize that bones are constantly being broken down and rebuilt through the processes of resorption and formation. The National Academy of Sciences (http://www.iom.edu/CMS/3788/29985/37065.aspx) recommends the following calcium intake levels for different age groups: 500mg for 1-3year olds, 800mg for 4-8 year olds, 1,300mg for those aged 9-18, 1,000mg for ages 19-50 years, and 1,200mg for those over 50 years of age. Endurance athletes may require even greater levels. Dairy products like milk, cheese and yogurt are excellent sources of dietary calcium because they are also fortified with vitamin D which is necessary for optimal absorption of calcium into the body. Low serum levels of calcium can cause a number of problems, including muscular cramping due to an imbalance of calcium in the muscle and surrounding fluids. Muscular contraction and exercise performance in active individuals is also compromised by low serum calcium. In addition to calcium intake, athletes should be aware that weight-bearing exercise is beneficial in the maintenance of a healthy skeleton. Non-weight bearing sports like bicycling and swimming have been associated with bone mass similar to or below that of normal sedentary people (Duncan, 2002; Heinonan, 1993; Warner, 2002; Taaffe, 1995 & 1999).  It is important to fit in some weight bearing exercise and consume varied sources of calcium in your diet.

Magnesium: Magnesium is an element found in every cell of the body, with the largest concentrations found in the bones, muscles, and soft tissues. Magnesium forms part of 300+ enzymes involved in nerve impulse transmission, muscle contraction, and ATP (or energy) production. Increased levels of exercise deplete your body’s stores of magnesium so it is crucial to replenish what you have lost. Investigators suggest that prolonged exercise increases the loss of magnesium from the body via urine and sweat. Signs of magnesium depletion include dizziness, muscle weakness, fatigue, irritability, and depression.

Electrolyte Chart

From Maughan and Shirreffs, 1998. Fluid and electrolyte loss and replacement in exercise. In Oxford textbook of sports medicine, 2nd Edition. Edited by Harris, Williams, Stanish, and Micheli. New York: Oxford University Press, pp. 97-113.

Dietary Sources of Electrolytes

Sweat and electrolyte losses can be prevented and replaced with meals and snacks as well as sport foods (i.e. sport drinks, gels, energy bars, etc).

Meals & Snacks

The typical American consumes approximately 6-9 grams of sodium per day through a variety of foods. However, 1.5 g or 1,500 mg is the recommended intake of sodium per day for 19-50 year olds (http://www.iom.edu/CMS/3788/3969/18495.aspx). Endurance athletes will have increased requirements, depending on their sweat rate, concentration of sweat, body mass, training environment, etc. The increased requirements offset increased losses and are typically consumed via sport foods. Sodium is readily found in tomato juice, dill pickles, canned soups, processed or packaged foods, salt added to foods, or by adding ½ tsp of table salt to 1 Liter of water. Keep in mind, when salt is added to food, 1 tsp provides 2,000 mg of sodium. Potassium is abundant in orange juice, bananas, potatoes, yogurt, halibut, milk, and cantaloupe. Approximately 1 glass of orange or tomato juice can replace potassium, magnesium, and calcium lost in 2-3 liters of sweat.

Sport Foods

Endurance athletes have different fluid and electrolyte needs particularly during longer and higher intensity training sessions and competition. The composition of standard sport drinks may not provide an adequate amount of electrolytes during activity lasting longer than 2 hours. The increased loss of sweat translates into an increased loss of electrolytes. As previously mentioned, sodium is one of the important electrolytes that needs to be replaced during exercise to prevent dehydration and hyponatraemia. Most standard sport drinks contain 50-110 mg (200-460 mg/liter) of sodium per 8 oz. Because we are limited on the amount of fluid the body can absorb by the intestines, it may be important to consume a higher amount of sodium during exercise to minimize fluid loss. The body can tolerate a higher sodium intake (closer to the amount lost in sweat) and it does not appear to negatively affect carbohydrate absorption. However, increased sodium content in sport drinks can impact taste. A more detailed comparison table of popular sport drinks and their nutrients is available at Sport Drink Comparison. The table provided below provides a general comparison of sport drinks designed specifically for different purposes.

Comparison of the Electrolyte Content between Standard Sport Drinks and Endurance Specific Sport Drinks

Practical recommendations to enhance dehydration and to minimize body water losses.
1) If your training sessions last longer than 1 hour, choose a sport drink with adequate electrolytes as part of your fluid replacement program. If training sessions last longer than 2 hours, consider drinking an endurance specific sport drink. Hydrating with water alone can lead to water intoxication and an electrolyte imbalance. 

2) Acclimatize to the heat by exercising in heat. As previously explained (second paragraph), exercising in the heat transfers blood to the skin in order to dissipate fluids. Exercising in the heat will allow your body to adapt accordingly by improving its cooling mechanism. One method of adaptation that is critical is the body’s improved ability to reabsorb sodium and potassium. This will improve your blood flow to the working muscles, effectively improving your performance in heat.

3) Test different levels of electrolytes during training in the heat. In order to do this, it is important to test different products available during different training conditions to determine what amount is appropriate for you and the type of training you do.

4) Weigh yourself before and after a long training session in the heat. Subtract the total fluids you drank from your weight difference (pre-post). The remaining difference will be your hydration deficit. Plan to rehydrate by drinking 150% of your fluid losses. In order to achieve this amount drink approximately 2 cups of fluid per pound lost (after accounting for the fluid you drank).

5) Do not make any drastic changes to your diet for the days leading up to the race and on race day. Drastic changes can adversely affect your electrolyte balance. Prior to race day, introduce an electrolyte drink by sipping on it so your body is fully prepared to accept the drink during the race.

6) During races in extreme heat, consider cooling your head and neck at aid stations where ice is available. Not only does this feel good, it also allows the oxygen carrying blood to concentrate on the working muscles, which in turn improves your exercise capacity.

7) Choose a hydration beverage to drink during exercise and recovery that contains adequate levels of all 5 electrolytes.   Focusing solely on sodium can throw your electrolyte balance off.

notes from…The Endurance Research Board

My electrolyte story…By Neal Henderson MS, CSCS
Electrolytes are lost primarily through sweat. It is extremely difficult to quantify the extent of electrolyte loss during exercise, though. Determining sweat rate is relatively easy…by measuring your body weight before and after exercise, and accounting for any fluids ingested. With mild sweating, there is an increased concentration of extracellular sodium and potassium. With sustained high sweat rates, electrolyte disturbances increase. To avoid both dehydration and hyponatremia, athletes need to determine their own rate of sweat loss, and an approximate level of electrolyte loss. This is far easier said than done. While preparing for the 2001 5430 Ironman-distance Triathlon in Boulder, Colorado I performed several sweat related training sessions. I determined that at my Ironman pace on the bike, I was sweating about 1.5 liters/hour in 80-86 degree heat. I developed my entire nutrition plan on the bike to meet this need. From previous Ironman races, I knew that I also lose a very high amount of sodium loss (I look like a white sparkling ghost at the finish of most hot races, from salt losses in my sweat). To match my needs, I decided to drink primarily a popular fluid replacement drink, and added an electrolyte tablet containing an additional 500 mg of sodium per liter of fluid. This would add up to about 1 gram of sodium/liter of fluid, which is a relatively high amount of sodium in sweat. During the race, the temperature rose to about 94-96 degrees for much of the bike, and I didn’t pace myself too well. By mile 6 of the run, the bottom was dropping out quickly and my pace gradually slowed. In the end, my marathon split was only 2 minutes faster than my bike split (5:02 vs. 5:04) and I was taken directly to the medical tent. There, I was weighed…coming in at 10.5 lbs under pre-race weight (6% weight loss), and received 2 liters of IV fluids. Even though I averaged 1.5 liters of fluid intake per hour, I was nearly 5 liters in deficit at the finish. Had I consumed 2.0 liters/hour…I may have had a better ending to the race. When considering fluid replacement needs, total volume of fluid is not the only concern. Electrolyte concentration must meet your individual loss rates, and the energy content (carbohydrates primarily) must be considered. Experimentation and experience may be most important for you in preparation for a long distance endurance race, or one that will be held in extreme heat. Remember, what works for one person may literally kill another! Perform your own experiments with an N=1, and good luck!

References:
www.nationaldairycouncil.org

American College of Sports Medicine. (2007). Exercise and fluid replacement,

Armstrong LE, Hubbard RW, Szlyk PC, Matthew WT, Sils IV 1985. Voluntary dehydration and electrolyte losses during prolonged exercise in the heat. Aviat Space Environ Med. Aug;56(8):765-70.

Armstrong LE &Y. Epstein. 1999 Fluid-electrolyte balance during labor and exercise: concepts and misconceptions. Int J Sport Nutr. Mar;9(1):1-12.

Askew, E. 1994. Nutrition and performance at environmental extremes. In Nutrition in Exercise and Sport, eds. I Wolinsky and J. Hickson. Boca Raton, FL: CRC press.

Brouns, F., et al. 1992 Rationale for upper limits of electrolyte replacement during exercise. International Journal of Sport Nutrition 2:229-38.

Brouns, F., et al.: Eating, drinking and cycling. A controlled Tour de France simulation study, Part I. Int. J. Sports Med., 10:532, 1989.

Brouns, F., et al.: Eating, drinking and cycling. A controlled Tour de France simulation study, Part II. Effect of diet manipulation. Int. J. Sports Med., 10:532, 1989.

Burke, LM 2001, Nutritional needs for exercise in the heat. Comp Biochem Physiol A Mol Integr Physiol. 2001 Apr;128(4):735-48.

Duncan CS, Blimkie CJ, Cowell CT, Burke ST, Briody JN, Howman-Giles R. Bone mineral density in adolescent female athletes: relationship to exercise type and muscle strength. Med Sci Sports Exerc. 2002 Feb;34 (2):286-94.

Fortney, S., and Vroman, N. 1985. Exercise, performance and temperature control: Temperature regulation during exercise and implications for sports performance and training. Sports Medicine 2:8-20.

Gisolfi, C., and Duchman, S. 1992. Guidelines for optimal replacement beverages for different athletic events. Medicine and Science in Sports and Exercise 24: 679-87.

Heinonen A, Oja P, Kannus P, Sievanen H, Manttari A, Vuori I. Bone mineral density of female athletes in different sports. Bone Miner. 1993 Oct; 23(1):1-14.

National Academy of Science

Noakes, T. 2003. The Lore of Running 4^th edition.Human Kinetics: Champaign, IL.

Shirreffs SM, Armstrong LE, Cheuvront SN 2004. Fluid and electrolyte needs for preparation and recovery from training and competition. J Sports Sci. Jan;22(1):57-63.

Taaffe DR, Snow-Harter C, Connolly DA, Robinson TL, Brown MD, Marcus R. Differential effects of swimming versus weight-bearing activity on bone mineral status of eumenorrheic athletes. J Bone Miner Res. 1995 Apr; 10(4):586-93.

Taaffe DR, Marcus R. Regional and total body bone mineral density in elite collegiate male swimmers. J Sports Med Phys Fitness. 1999 Jun; 39(2):154-9.

Twerenbold, R., Knechtle, B., Kakebeeke, T.H., Eser, P., Muller, G., von Arx, P., Knecht, H. (2003). Effects of different sodium concentrations in replacement fluids during prolonged exercise in women. British Journal of Sports Medicine, 37, 300-303.

Warner SE, Shaw JM, Dalsky GP. Bone mineral density of competitive male mountain and road cyclists. Bone. 2002 Jan; 30(1):281-6.

From Maughan and Shirreffs, 1998. Fluid and electrolyte loss and replacement in exercise. In Oxford textbook of sports medicine, 2nd Edition. Eited by Harris, Williams, Stanish, and Micheli. New York: Oxford University Press, pp. 97-113

First Endurance would love to hear your input, comments and stories on what has worked for you and what has not.  Please leave a comment below. 

Iron is one of the most abundant mineral on earth and is essential to normal human physiology.  About 2/3 of the body’s iron is found in hemoglobin, the protein in red blood cells that carries oxygen to cells.  An adequate supply of iron is necessary for the body to produce hemoglobin and red blood cells.  If too little iron is available, fewer and/or smaller RBC’s are produced, leading to decreased oxygen carrying capacity of the blood.  This is called iron deficiency anemia and can cause fatigue, poor work capacity, and decreased immunity. 

Endurance athletes depend on efficient oxygen delivery to working muscles, so even mild anemia can have deleterious effects on performance.  Some hypothesize that iron deficiency, even without anemia, can impair endurance.  However, one review showed that in seven of 8 studies that although iron supplementation does increase iron stores, as measured by ferritin levels, no increase in performance was found unless hemoglobin also increased. In the eighth study, there was an unexplainable drop in endurance performance in the control group which confounded the results. (Garza 1997)

Dietary iron comes in two forms:  heme and non-heme.  Heme iron is found in animal foods that originally contained hemoglobin, such as meat, fish, and poultry.  Non-heme iron comes in foods such as beans, spinach, raisins, and fortified cereals and breads.  Heme iron is better absorbed than non-hem iron, but most dietary iron is non-heme.  The recommended daily value for iron intake is 18 milligrams of elemental iron.  Three ounces of beef contains 3.2 mg of heme iron and one cup of lima beans contains 4.5 mg of non-heme iron.  Absorption of non-heme iron can be increased by consuming it with heme iron or with ascorbic acid (vitamin C).  Some substances that decrease iron absorption are the tannins and polyphenols found in tea and coffee, calcium, and phytates found in whole grains and legumes.  One study showed that taking 30-50 mg of ascorbic acid can overcome the inhibitory effects of tannins and phytate on iron absorption.  (Siegenberg 1991)

There is contradictory evidence on the prevalence of iron deficiency anemia in athletes.  Most studies show an increased prevalence of iron deficiency anemia in athletes.  One study showed that iron deficiency developed over an 11 week cross country season, with 17% of males and 45% of females becoming iron deficient.(Rowland 1987) Dietary choices may explain most of  this, but evidence exists for increased iron and red blood cell turnover. (Beard 2000)  Intense exercise may increase the need for iron by 30%.  This may be due to increase red blood cell turnover, effects of increased nitric oxide or other unknown mechanisms.   In sports, especially in endurance sports where low body weight can be an advantage, caloric restriction can result in inadequate dietary iron intake. Females, especially those with heavy menstrual periods or with eating disorders, are especially prone to iron deficiency.  However, the most common cause of a low hematocrit (a ratio of red blood cells to whole blood) in athletes is pseudo-anemia, which is a dilution of the blood caused by plasma expansion.  This is not true anemia, as the actual number of red blood cells is not decreased. (Portal 2003) Another study showed that endurance athletes were less likely than the general population to have iron deficiency.  Out of 52 controls, 50% were iron deficient, and out of 126 atheletes, 26% were iron deficient.  (Malczewska 2000)

Iron supplementation is indicated when an athlete has iron deficiency anemia and dietary sources are not sufficient to replace the necessary iron.  A low iron level with a low normal hemoglobin may be a relative indication for iron supplementation in order to increase performance.  Iron supplementation is available in ferrous and ferric forms, with ferrous forms being the best absorbed.  Ferrous fumarate contains 33% elemental iron, ferrous sulfate contains 20%, and ferrous gluconate contains 12%.  Therapeutic doses of iron supplements may cause side effects such as nausea, vomiting, constipation, diarrhea, dark colored stools and/or abdominal distress.  Taking the supplement in two or three divided doses and with food and titrating up to the recommended dose may help limit these symptoms.  Rarely, iron injections are needed, but require close medical supervision. 

Should all athletes supplement with iron?  The answer is no.  Anemia has many causes.  It can be due to decreased production of red blood cells, blood loss, or increased destruction, such as heel-strike hemolysis in runners.  Decreased production can be due to bone marrow abnormalities, kidney problems, or more commonly, nutritional deficiencies.  Vitamin B12 and folate deficiencies can also cause anemia.  A physician can determine the presence or absence of anemia and do testing to determine the cause and direct appropriate treatment.   Iron overload can occur with excessive supplementation or in people with genetic diseases such as hereditary hemochromatosis.  Hemachromatosis affects one in 250 individuals of northern European descent and causes extremely efficient absorption and storage of iron.  The iron is stored in body organs, resulting in cirrhosis of the liver, heart failure, possibly cancer.(Fauci 1998)  Indiscriminate iron supplementation may induce hemochromatosis in susceptible individuals.(Zoller, 2004)   High iron stores have also been linked to ischemic heart disease.  Some have suggested a protective effect of iron depletion on cardiovascular disease.(Sullivan 2007)

Of particular concern is athletes taking iron in the hopes of increasing their performance and developing iron overload, eventually experiencing the above complications.  In 1999, the Union Cycliste Internationale (UCI) began systematically testing athletes in the wake of the doping scandals uncovered in the 1998 Tour de France.  Four times a year, all professional cyclists were required to submit to a battery of blood tests.  The most glaring abnormality found in these tests was a high ferritin level, indicating high iron stores.  The upper normal limit of ferritin is 300 ng/ml, and the average ferritin value in the 1000-plus athletes tested was 342 ng/ml.  Almost half the cyclists had ferritin levels over 300 ng/ml, and one fourth had levels over 500 ng/ml.  Iron supplementation has long been practiced by cyclists in the belief that iron enhances performance by increasing red blood cells.  This actually is true only in iron deficiency anemia.  Two concerns were raised:  First, high levels of iron storage cause organ damage and the high levels persisted even after supplementation ceased.  Second, excessive iron supplementation is linked with blood doping.  The use of EPO to boost red blood cell production increases the body’s need for iron.  The good news is that average ferritin values have decreased by 33% between 1999 and 2002.(Deugnier 2002, Zotter 2004)

Iron deficiency can occur in non-anemic individuals as well.  This condition is marked by normal hematocrit, normal hemoglobin, decreased serum  ferritin, and corresponding increased serum transferrin receptor.  Iron supplementation with 30 mg of elemental iron daily as Ferrous Sulfate for six weeks in a group of non-anemic, iron deficient athletes has been shown to correct iron deficiency, without increasing hematocrit beyond normal ranges.  Why is this important for athletes?  In that same iron deficient, non-anemic population, the iron supplement group demonstrated  an significant increase in ventilatory threshold, energetic efficiency, and progressive fatigue resistance, when compared to placebo.  (Hinton 2007, Brownlie 2004, Brutsaert 2003)

In summary, iron deficiency anemia decreases endurance performance and intense exercise may increase iron requirements.  Some groups of athletes, particularly menstruating female and vegetarian athletes, distance runners, and those on caloric restricted diets, are more prone to iron deficiency anemia.  Iron supplementation is common in endurance sports, and will help endurance performance in anemia caused by iron deficiency. However, because anemia can have many different causes, a low hemoglobin, especially if not responsive to iron supplementation, needs a complete medical workup. When iron supplementation is indicated, hemoglobin and ferritin levels should be checked regularly, to prevent complications from iron overload. 

REFERENCES:

Beard J, Tobin B.  Iron status and exercise.  Am J Clin Nutr.  2000; 72(2 Suppl):594S-7S.

Brownlie T 4th, Utermohlen V, Hinton PS, Haas JD. Tissue iron deficiency without anemia impairs adaptation in endurance capacity after aerobic training in previously untrained women.   Am J Clin Nutr. 2004 Mar;79(3):437-43.

Brutsaert TD, Hernandez-Cordero S, Rivera J, Viola T, Hughes G, Haas JD. Iron supplementation improves progressive fatigue resistance during dynamic knee extensor exercise in iron-depleted, nonanemic women.   Am J Clin Nutr. 2003 Feb;77(2):441-8.

Deugnier Y, Loreal O, Carre F, Zoulim F, Vinel JP, Paris JC, Blaison D, Moirand R, Turlin B, Gandon Y, David V, Megret A, Guinot M.   Increased body iron stores in elite road cyclists.  Med Sci Sports Exerc.  2002 May; 34(5):876-80.

Fallon KE.  Utility of hematological and iron-related screening in elite athletes.  Clin J Sport Med. 2004 May;14(3):145-52.

Fauci AS, Braunwald E, Isselbacher KJ, Wilson JD, Martin JB, Kasper DL, Hauser SL, Longo DL.  Harrison’s Principles of Internal Medicine Companion Handbook.  1998:980-1.

Garza D, Shrier I, Kohl HW 3rd, Ford P, Brown M, Matheson GO.  The clinical value of serum ferritin tests in endurance athletes.  Clin J Sport Med. 1997 Jan;7(1):46-53.

Hinton PS, Sinclair LM. Iron supplementation maintains ventilatory threshold and improves energetic efficiency in iron-deficient nonanemic athletes. Eur J Clin Nutr. 2007 Jan;61(1):30-9. Epub 2006 Jul 12.

Malczewska J, Raczynski G, Stupnicki R.  Iron status in femal endurance athletes and in non-athletes.  Int J Sport Nutr Exerc Metab.  2000 Sep; 10(3):260-276.

Office of Dietary Supplements. National Institutes of Health.  Dietary Supplement Fact Sheet:  Iron.  2004.  http://ods.od.nih.gov/factsheets/iron.asp.

Portal S, Epstein M Dubnov G.  Iron deficiency and anemia in female athletes–causes and risks.  Harefuah.  2003; 142(10):698-703, 717.

Rodenberg RE, Gustafson S.  Iron as an ergogenic aid:  ironclad evidence?  Curr Sports Med Rep. 2007 Jul;6(4):258-64.

Rowland TW, Black SA, Kelleher JF.  Iron deficiency in adolescent endurance athletes.  J Adolesc Health Care.  1987 Jul;8(4):322-6.

Siegenberg D, Baynes RD, Bothwell TH, Macfarlane BJ, Lamparelli RD, Car Ng, MacPhail P, Schmidt U, Tal A, Mayet F.  Ascorbic acid prevents the dose-dependent inhibitory effects of polyphenols and phytates on nonheme-iron absorption.  Am J Clin Nutr.  1991 Feb;53(2):537-41.

Suedekum NA, Dimeff RJ.  Iron and the athlete.  Curr Sports Med Rep.  2005; 4(4):199-202.

Sullivan JL, Mascitelli L.  Current status of the iron hypothesis of cardiovascular diseases.  Recenti Prog Med.  2007 Jul-Aug;98(7-8):373-7.

The Merck Manual of Health & Aging.  Anemia.  http://www.merck.com/pubs/mmanual_ha/sec3/ch49/ch49b.html.

Zoller H, Vogel W.  Iron supplementation in athletes–first do no harm.  Nutrition. 2004 Jul-Aug;20(7-8):615-9.

Zotter H, Robinson N, Zorzoli M, Schattenberg L, Saugy M, Mangin P.  Abnormally high ferritin levels among professional road cyclists.  Br J Sports Med.  2004 Dec: 38(6):704-8.

Yes, our bodies depend on fluid to do the business of exercise, but that fluid contains more than water. It contains electrolytes primarily, along with some amino acids and vitamins. Electrolytes are dissolved mineral salts that are found in the fluid both inside and outside of the cells in our bodies. The primary minerals lost are sodium, potassium, chloride, calcium, and magnesium. Sodium, potassium, and chloride are key to the conduction of electrical impulses, and are involved in transportation of nutrients into cells and wastes out of cells. Many people think of bones when they think of calcium. That is true; bones are the largest reservoir of calcium in the body. However, soluble calcium in body fluid is also necessary for neuromuscular conduction, muscular contraction, inter- and intracellular messaging, and plays a key regulatory role in glycogen metabolism. Magnesium is important for proper transmission of nerve impulses, muscular contraction, and energy production. Nutrition during exercise should include these five critical electrolytes.

For athletes participating in longer duration and/or higher intensity exercise, the electrolytes lost through exercise can exceed what is available in many sports drinks. Some companies have recognized this and recommend supplementing with electrolyte tablets during exercise. Adequate amounts of electrolytes should be available in the sports drink.

From Maughan and Shirreffs, 1998. Fluid and electrolyte loss and replacement in exercise. In Oxford textbook of sports medicine, 2nd Edition. Edited by Harris, Williams, Stanish, and Micheli. New York: Oxford University Press, pp. 97-113.

Carbohydrates are present in sports drinks as an energy source. Most athletes have about 2 hours worth of energy stored as muscle glycogen. Carbohydrates consumed during exercise spare muscle glycogen stores and delay the onset of fatigue during exercise. Carbohydrates from multiple sources make use of multiple absorption systems, and therefore allow more energy to be absorbed by the small intestine. Higher Glycemic Index carbohydrates are absorbed faster. The following is a list of carbohydrate sources from highest to lowest glycemic index:

Maltose>Glucose or glucose polymers (maltodextrin)> Sucrose>Honey>Lactose>Galactose>Fructose

The concentration of the carbohydrate solution is also important. Too much or too little carbohydrate can delay gastric emptying and impair the absorption of both carbohydrates and fluid. The optimal absorption of carbohydrates and fluid has been shown to occur in a 6-8% carbohydrate solution.

Should an athlete use a sports drink with protein? While there is evidence to suggest that protein consumed during exercise improves time to exhaustion and decreases muscle damage, these benefits may be from the amino acids that make up the proteins consumed in these studies. These same benefits are supported by literature for amino acids consumed during exercise. The most critical amino acids for exercise are glutamine and the branched chain amino acids (BCAAs). The branched chain amino acids are leucine, isoleucine, and valine. When choosing a sports drink with whole proteins versus amino acids, consider that whole proteins are harder to digest, are absorbed slower in the intestines, do not dissolve easily in the water bottle, and may not taste good during exercise.

Finally, the taste of the sports drink (which is personal preference) can influence its effectiveness. Drinks that taste better are more readily consumed.

Comparison Chart

]]> http://blog.firstendurance.com/2008/07/energy-and-electrolyte-drink-comparison/feed/ http://blog.firstendurance.com/2008/06/lovato-gollnick-claim-2008-ironman-pro-national-champion-titles/ http://blog.firstendurance.com/2008/06/lovato-gollnick-claim-2008-ironman-pro-national-champion-titles/#comments Wed, 25 Jun 2008 17:26:08 +0000 Robert Kunz MS http://blog.firstendurance.com/?p=281 First Endurance triathletes Heather Gollnick and Michael Lovato became the US Pro National Champions at the 2008 Ironman Couer D’Alene Ironman last weekend.  Michael and Heather were the top US men’s and women’s finishers in their races, earning them the US Pro National Championship honor. 

In the men’s race, Lovato was six-minutes down to Canadian Tom Evans going into the run.  In the first six miles of the run Lovato was able to cut that deficit in half.  His stomach then seized up which caused him to slow down his pace and his chance at the overall title.  ”I felt as strong as I have ever felt going into this race.   I am proud of my 3rd place finish at Couer D’Alene over a very talented field.   I’m embarrassed to say that on race day I made a rookie mistake that may have cost me a higher finish.” explains Lovato who was outrunning the eventual winner Tom Evans.   ” All winter and Spring I used EFS drinks and the new liquid shots and had great success.  My training proved the electrolyte profile in these products is exactly what I need.  On race day, I fell back on my old crutch thinking that I needed extra electrolyte pills. I took extra pills all through the bike and came to find that I got too many electrolytes.  Towards the end of the run, my digestive system was completely backed up.”   explained Lovato “Had I stayed with just EFS, this would not have happened.”

In the women’s race, Canadian Pro Heather Wurtel put together the race of her life.  She lead the race from start to finish and was never really threatened.   Gollnick, who has raced in three 70.3 and two Ironmans already this season posted a solid swim, bike and run to come in 2nd overall. ”I am extremely pleased with the First Endurance System.  Without these products I would not be able to race at this elite level so many times throughout the year.”

First Endurance is proud to announce that sponsored rider Alberto Contador (Astana Cycling Team) lived up to expectations by winning the 91st Giro d’Italia. The 25-year-old Astana Cycling Team rider is the second Spanish rider in history to win the Giro d’Italia. Contador finished 11th in the 21st stage, an individual time trial from Cesano Maderno to Milano over 28.5 K, 39 seconds behind Italian TT champion Marco Pinotti (Team High Road). Contador’s main rival Riccardo Riccò (Saunier Duval), on the eve of the last day second in the general classification, 4 seconds behind Contador, lost 1 minute and 53 seconds. 

After the race Contador was congratulated on the podium by Jaime Lissavetzky, Spanish Minister of Sports, and by Kazakh Minister of Defense Daniel Akhmetov. A Kazakh delegation followed Alberto Contador’s performances during the last week of the Giro. Tomorrow in Spain there will be a series of festivities to honor Contador with a warm reception by the authorities of Madrid and Pinto.

“Incredible.”  Alberto Contador must have used this word a thousand times during this Giro d’Italia. It is indeed difficult to believe what he accomplished, knowing only eight days in advance that he and his teammates would participate in this demanding event. He showed himself vulnerable and  did not win a stage but was simply overall the best. “I never saw Indurain on the bike, as I was still a child when he rode, and in that time I played football and athletics, but yes, I am super proud that I follow in his footsteps.”

Team Manager Johan Bruyneel was more than proud as well.  “No one in their right mind would think that a professional cycling team with one week’s notice could even participate in a Grand Tour, let alone come out on top.  My hat is off to our whole team, and to all our staff that came together on such short notice to make this possible.  As for our riders, well they saw opportunity where others saw no chance whatsoever.  We will toast this victory tonight, not only for Alberto Contador, but for the Astana Team as a whole.”

Alberto Contador added: “It is amazing what the others did for me. Riders like Levi Leipheimer and Andreas Klöden, who are potential Grand Tour winners themselves, worked for me like all other teammates did:  Assan Bazayev, Toni Colom, Vladimir Gusev, Maxim Iglinskiy, Andrey Mizurov and Steve Morabito. A sick Andreas Klöden did so much for me. I didn’t know him well before this Giro. I think I have found a new friend.  It is amazing how we all grew close to each other during these weeks.”

Johan Bruyneel: “Many fans and pundits rightfully wondered if Andreas Klöden would be our featured rider following his recent victory in the Tour de Romandie.  I say he was a champion here because he willingly took on the roll of ‘super domestique’.  Unfortunately he came down with a respiratory infection mid-race, but managed to play a decisive role for Contador in Stage 19 before having to abandon.  We could not have won without him.”

The sports directors Alain Gallopin, Sean Yates and Alexandr Shefer always hoped that the team would eventually be allowed to race in the Giro, but to be told just one week prior was definitely not on their wish list. Johan Bruyneel:  “ We have faced many challenges over the years, but none as difficult as putting together a squad with just seven days notice.  This, coupled with a very difficult first week’s racing, tested our team in ways we could never have imagined.  To say I am proud of our staff and riders is truly an understatement; they accomplished the impossible and yet did it in the most professional manner I can think of.”

2008 seems to already be a perfect year, even without the Tour de France. “No I don’t think Tour the France will change their mind,” said Alberto Contador. “Now I hope to finally take my holiday. Anyway I hope that the Tour directors have watched this race. And this pink is maybe nicier than yellow, as I didn’t expect this. On the other hand, the Tour is definitely a harder race.”

“It is often said that actions speak louder than words,” said Johan Bruyneel.  “Today I hope that the ASO takes firm notice of the actions of the Astana Professional Cycling Team, not just in our victory at the 2008 Giro d’Italia, but also how professionally we have conducted ourselves throughout the entire season. This is the proof.  We have taken a team of riders and staff and under the most arduous of situations won one of the most important bike races in the world.  I cannot be prouder of any of them, nor can I understand why we cannot be allowed to defend our title in the Tour de France.  Alberto Contador is our champion, and he is supported by an amazing group of people.  This is a victory for the ages, and we will continue to build upon it – that you can be sure of.”

The Team Manager witnessed the evolution of a great champion.  “Alberto Contador literally went from opening a beer on the beach while on vacation a few weeks ago in his hometown to popping the cork off a bottle of champagne in Milan atop the final podium at the Giro d’Italia.  This is unprecedented.  He didn’t preview the stages, he didn’t ride the mountain passes, and neither he nor his team were close to top form when the race began.  And so they raced with their heads as much as their legs, knowing when they needed to lead and when they needed to conserve their energy.  We knew it would be close, but yet we also knew we had the reigning Tour de France champion.  As we saw with Lance Armstrong, great riders can bring out the best in their teammates.  Alberto Contador did just that in the 2008 Giro d’Italia, and we look forward to the days ahead.”

“I remember when I first called Alberto while on holiday.  After telling him we needed him to ride the Giro, he said honestly, ‘OK, we’ll wait and see’.   And that’s just how we ran the race.  We waited, raced into form, and now we see him atop the podium in Milan!”

“This year has been very interesting to me and Team Astana. Coming off of multiple years before when we won the Tour de France with our formula, we have now had to face a lot of adversity and challenge upon challenge in 2008.  And yet here we are, with 16 victories this year, as well as the #1 and the #3 finishers in the most recent Tour de France.  And now we have won the Giro d’Italia in a true team effort, with Alberto Contador leading the way.  Where do we go from here? Regrettably we do not have much say in that decision.  But wherever it is, know this: we will come to win, period.”

Final General classification
 
1 Alberto Contador Velasco (Spa) Astana             89.56.49
2 Riccardo Riccò (Ita) Saunier Duval - Scott            1.57
3 Marzio Bruseghin (Ita) Lampre                         2.54