More and more athletes are testing the effects of a gluten free diet on their health and performance.  EFS bars are formulated with high levels of electrolytes, a mix of easily digestible carbohydrates, amino acids and are Gluten FREE.  These features make the EFS bar the perfect pre-exercise or during exercise food. Try them today. 

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!

Doctors and Trainers are finding more and more of their athletes’ low energy levels potentially tied to low ferretin (low iron) status.  Multi-V is formulated with Ferrochel Iron ®, a highly bio-available source of iron which is non-toxic and does not affect the absorption of minerals like other iron sources do. In addition, this unique and very effective iron amino acid chelate has been shown to improve ferretin levels in hard training athletes, which is important because it improves the oxygen carrying capacity of blood. For best results, take MultiV with your pre-exercise meal on days you are training or racing.  On days you aren’t exercising, you should take MultiV with a meal. First Endurance recommends using MultiV year round to protect yourself from the stresses and demands of training and racing. 

Ultra-endurance events, defined as events that last over 5 to 6 hours, are increasing in number and popularity.  These include 24 hour mountain bike races, ironman and half-ironman length triathlons, 100 mile trail runs and mountain bike races, and even multi-day events.  These competitions are challenging even to finish and require specific training and nutrition strategies.

A 70 kilogram athlete has about 1400 kilocalories of stored muscle glycogen, 320 kcals of liver glycogen, and 80 kcals of blood glucose.  During shorter races, this athlete may only require 150-200 kcals per hour to maintain blood glucose levels, relying on his glycogen stores for the remainder of his caloric needs.  During an ultra-endurance event, however, this athlete may burn over 6000 kcals and glycogen stores will become depleted.  Nutrition strategies must address this caloric deficit.  Other aspects of nutrition to consider during competition include the nutritional composition (carbohydrate, protein, fat) and vehicle (liquid, gel, solid), convenience and availability, palatability, digestibility, and tolerability.  

Carbohydrates are the cornerstone of fueling for endurance.  Studies have shown that carbohydrate ingestion during aerobic activities over 45 minutes improves performance.  It is even more important to consume carbohydrates during long efforts and it is recommended that 300-400 calories be consumed per hour.  It is thought that exogenous carbohydrate oxidation maxes out at about 1.0 to 1.1 gms per minute, or about 60 grams per hour and this rate of oxidation can be achieved by increasing carbohydrate intake to 1-1.5 grams per minute, or 60-90 grams per hour. The limiting factor of oxidation is probably related to intestinal absorption and/or delivery of glucose by the liver.  By mixing carbohydrate sources, the maximum rate of oxidation can increase to about 1.25 grams per minute. This may be due to increased capacity for intestinal absorption, potentially by utilizing more than one transporter to cross the intestinal membrane.  (Jeukendrup 2006, Jeukendrup 2000)

It is known that adding protein to carbohydrate in a ratio of about 1 to 4 post-workout will speed up glycogen repletion.  Some recent studies have also shown that a carbohydrate/protein combination during exercise can prolong time to exhaustion and improve performance.  Protein is difficult to digest during exercise, though, especially during exhaustive exercise.  Branched chain amino acids have been studied and shown to improve performance.  Several reasons may explain these benefits.   First of all, adding protein may simply increase calories and available fuel.  Branched-chain amino acids (BCAAs) may reduce central nervous system fatigue by competing with seratonin to cross the blood-brain barrier.  BCAA’s also may replenish Kreb’s cycle intermediates during gluconeogenisis.  The addition of protein and/or BCAAs to carbohydrates also has been shown to reduce muscle damage during exercise bouts.  (Saunders 2007, Romano-Ely 2006, Greer 2007, Saunders 2004, Ivy 2003)

What about fat? Fat can be used for fuel but only at relatively low exercise intensities.  Medium-chain triglycerides have been studied during exercise, as they are more rapidly metabolized  for immediate energy.  However, they have not been shown to spare glycogen during exercise and tend to cause gastric distress.  Dietary fat may replace calories after an event, but does not replenish or spare glycogen stores or provide effective fuel during high intensity exercise.  (Goedecke 2000, Horowitz 2000)

As far as the vehicle used to deliver the fuel, this is mostly a matter of personal preference.  Some people prefer liquid calories: they are easily absorbed, provide necessary fluid, and may provide needed electrolytes.  A 6-8% carbohydrate solution actually speeds fluid absorption.  However, overhydration is a concern with only taking liquid calories.  It is currently thought that the current recommendation of drinking  600-1200 milliliters of fluid per hour in events lasting longer than an hour is too high.  Ultra-endurance athletes should adhere to more conservative guidelines of 300-800 milliliters per hour, depending on body size, event type (cycling vs. running) and actual fluid losses.  Additional calories can come in the form of gels, energy bars, or JPF (just plain food).  (Peters 2003, Hew-Butler 2006, Noakes 2004)

This brings us to the next set of considerations, which are:  convenience, availability, and cost.  Gels and bars are convenient and easy to carry.  Real food is usually cheaper than gels and bars but may be less convenient to carry during an event.  The presence or absence of aid stations and knowing which nutritional products will be available is a vital part of planning for a race or event.  

The final three considerations:  palatability, digestiblity, and tolerability are perhaps the most important.  Palatability is important:  you definitely do not want to be dreading your next gel or energy bar.  Digestibility is even more important and goes hand in hand with tolerability.  The last place that you want to find out that your new energy bar gives you diarrhea is during a 100 mile trail race.  NEVER try a new product or nutrional strategy during a race.  Again, NEVER try a new product during a race.  This is very important.  Your nutritional strategy should be planned and practiced in training BEFORE you try it in a race.  Practice under simulated race conditions as much as possible in terms of temperature, intensity, and duration. Your training should incorporate experimentation with different nutritional strategies and products and lead to a solid nutrional plan for race day.

In summary, fueling during an ultra-endurance event should consist of 60-90 grams of carbohydrates per hour, preferably from a mixture of sources.  Adding branched-chain amino acids in a ratio 1:4 can delay fatigue, improve performance, and reduce muscle damage.  Ingestion of fat is not recommended.  Fluids, gels, and solid foods may be combined as tolerated by individual athletes.  Nutritional strategies should be developed and refined during training, not during an important competition.  

REFERENCES

Goedecke JH, Clark VR, Noakes TD, lambert EV. (2005). Effects of medium-chain triacylglycerol and carbohydrate ingestion on ultra-endurance exercise performance. Int J Sport Nutr Exerc Metab, 15(1):15-27.

Greer BK, Woodard JL, White JP, Arguello EM, Haymes EM.(2007). Branched-chain amino acid supplementation and indicators of muscle damage after endurance exercise. Int J Sport Nutr Exerc Metab,17(6):595-607.

Hew-Butler T, Verbalis JG, Noakes TD. (2006) Updated Fluid recommendation: Position Statement From the International Marathon Medical Association. Clinical Journal of Sports Medicine,16(4): 283-292.

Horowitz JF, Mora-Rodriguez R, Byerley LO, Coyle EF.(2000). Preexercise medium-chain triglyceride ingestion does not alter muscle glycogen use during exercise. J Appl Physiol,88(1):219-25.

Ivy JL, Res PT, Sprague RC, Widzer MO.(2003). Effect of a carbohydrate-protein supplement on endurance performance during exercise of varying intensity. Int J Sport Nutr Exerc Metab,13:388-401.

Jeukendrup AE, Jentjens R.(2000). Oxidation of carbohydrate feedings during prolonged exercise: current thoughts, guidelines and directions for future research. Sports Med,29(6):407-24.

Jeukendrup AE, Moseley L, Mainwaring GI, Samuels S, Perry S, Mann CH. (2006). Exogenous carbohydrate oxidation during ultraendurance exercise. J Appl Physiol,100:1134-1141

Noakes T. (2004). Sodium ingestion and the prevention of hyponatraemia during exercise. British Journal of Sports Medicine, 38;790-792.

Peters E. (2003) Nutritional aspects in ultra-endurance exercise. Current Opinion in Clinical Nutrition and Metabolic Care, 6(4):427-434.

Romano-Ely BC, Todd MK, Saunders MJ, Laurent TS. (2006). Effect of an isocaloric carbohydrate-protein-antioxidant drink on cycling performance. Med Sci Sports Exerc,38(9):1608-16.  

Saunders MJ, Kane MD, Todd MK. (2004). Effects of a carbohydrate-protein beverage on cycling endurance and muscle damage. Med Sci Sports Exerc, 36(7):1233-1238.

Saunders MJ, Luden ND, Herrick JE. (2007). Consumption of an oral carbohydrate-protein gel improves cycling endurance and prevents postexercise muscle damage. J Strength Cond Res,21(3):678-84.

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

Every ingredient and component of Ultragen is engineered to be absorbed within the critical thirty-minute glycogen window.  Unlike whey protein concentrate or soy protein, Ultragen’s hydrolyzed and isolate whey proteins are very small di and tri-peptide molecules that get absorbed quickly.  The carbohydrates come exclusively from the highest glycemic sugar available-glucose, which means it gets absorbed faster than any other carbohydrate.  Athletes, especially endurance athletes, require higher levels of protein, amino acids, vitamins, minerals and electrolytes.  Ultragen delivers everything your body requires to maximize recovery so you can be ready for the next day of training or racing.

For maximum recovery, mix only in water and consume immediately after exercise. Do not consume any other foods or drinks for at least 30 minutes after taking Ultragen as this will slow down Ultragen’s fast absorption. Thirty minutes after using Ultragen you can drink and eat something else.

Bob Seebohar has discussed the importance of Post-Workout Nutrition in an earlier Coaches’ Corner. The discussion of post-workout nutrition continues with a breakdown of the components of 7 popular recovery drinks and some key points to consider when choosing your recovery drink.

Recovery Drink Comparison Chart

Athletes train with the purpose of improving performance.  Training sessions are designed to stress the body beyond its baseline homeostatic condition.  The specific adaptations that occur because of training depend on the type of training, the intensity of training, the individual and the pre/during and post workout nutrition. [See Energy and Electrolyte Drink Comparison for nutritional considerations during training.} Work is done during training, and almost every system in the body is involved with that work.  Aside from the obvious muscular, circulatory, and respiratory systems, the nervous system, skeletal system, integumentary system, and digestive systems are all hard at work during training.  Calories are consumed, heat is generated, fluids and electrolytes are lost, free-radical oxidative stress is generated, and tissues are broken down.  All of these systems need to be restored before the next training session.  If training continues without adequate recovery, then overtraining results and the athlete’s performance begins to decline.  The length of time it takes to recover properly can be minimized if the appropriate nutritional building blocks are consumed immediately following a training session (within 30 minutes has been supported as the optimal timeframe by the literature). Nutritional deficiencies may even prevent recovery from ever happening, and thereby an optimal performance is never attained.

Beverages are ideal for recovery nutrition because gastric emptying and intestinal absorption of nutrients is faster for liquids than for solids.   The fluid component of the beverage will also facilitate rehydration.

Carbohydrates are a key component for energy AND recovery. Carbohydrates are stored in the muscles and the liver as glycogen.  Exercise (both aerobic AND anaerobic) consumes glycogen.  As indicated above, the optimal time for repletion of glycogen is immediately following exercise.  During the first 30 minutes following exercise consumed carbohydrates are more readily stored as muscle glycogen, as opposed to being stored as fat.  Muscle glycogen is replenished more effectively when carbohydrates are consumed in conjunction with protein.  High glycemic index carbohydrates are absorbed quickly and prompt an insulin response, which also plays a role in muscle building and recovery. 

Glycemic index relative scale:

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

Look for a dose of 50-100g per serving of high glycemic index carbohydrate in a recovery beverage. Bottom line- carbs are GOOD!

Proteins are the building blocks of every tissue in our bodies. Protein is critical to repair damaged tissue.  Athletes need more protein to repair damage done by hard training and to build and maintain more lean muscle.  Whey protein is a common protein source in most supplements.  Whey protein isolate and whey protein hydrolysate are more readily absorbed and bio-available than whey protein concentrate.  Again, rapid absorption is critical for better recovery.  Look for a dose of 10-20g per serving of protein.

Amino Acids are the building blocks of proteins.  Glutamine is an amino acid found throughout the body and is critical to athletes. Glutamine aids in recovery, glycogen storage, and supports the immune system. During stressful training intramuscular glutamine stores can become depleted by 40%.  Look for a dose of 6g per serving of glutamine.  Branched-chain amino acids (leucine, isoleucine, and valine) are essential amino acids and cannot be made by the body.  If an athlete’s diet is deficient in branched chain amino acids the body will break down muscular tissue in order to acquire them.  Branched chain amino acid supplementation has also been shown to improve exercise endurance.   Look for a dose of 4g per serving of branched chain amino acids.

Electrolytes are critical to every cell in the body.  Electrolytes are lost primarily through sweat during exercise.  See Shawn Dolan’s article for “The Complete Electrolyte Story”.  The electrolyte story is more than just Sodium and Chloride.  A recovery beverage should also contain significant amounts of Potassium, Calcium and Magnesium.

Antioxidants  counter the damaging effects of intense exercise and the resultant free radicals. Athletes experience more oxidative stress than sedentary individuals.  Oxidation from free radicals causes damage not only to cellular membranes and DNA, but may also impair aerobic metabolism.  Vitamins C and E are good dietary sources of antioxidants.  400 mg of vitamin C and 400 international units (IU) of vitamin E are good doses to have a significant antioxidant effect.

As you can see, recovery is a complex process.  Choosing your recovery drink carefully will maximize your training and speed you along on your way to the podium.

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!

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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

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