Lindsay Langford is a Registered Dietitian (RD) and a board Certified Specialist in Sports Dietetics (CSSD) with a Bachelor’s and Master’s degree in Nutrition and Dietetics. She works with USA Synchro’s national team at St. Vincent Sports Performance in Indianapolis, among other elite athletes in the country.
Brooke Taylor, current National Team Member, asks…
What is the best electrolyte enhanced sports drink?
Just to clarify your question and make sure we’re all on the same page, there is a lot of confusion among the differences between a sports drink, electrolyte drink and energy drink. Please know that these are 3 different types of drinks.
Here’s a quick explaination:
Sports Drink: A carbohydrate (sugar) rich drink with electrolytes (ie: Gatorade, Powerade)
Electrolyte Drink: They are generally classified as a low carbohydrate (sugar) drink, but they still contain the electrolyte content that a sports drink may have. (ie: Gatorade’s G2, Powerade Zero). Also an important point: the main electrolytes you should look for are sodium and potassium.
Energy Drink: These are not classified as sports drinks. These are generally considered “colas” and often found in cans that contain a large amount of caffeine and/or other stimulants.
Ok, now that the muddy water is hopefully clear, to answer your question, I don’t have a specific electrolyte drink that I’m extremely partial towards. The recommendations above, G2 or Powerade Zero, are good options and easy to find in a convenient store. I also like a product called NUUN. These are nice because they are sold in a tablet form and come in a nice hard-case tube. These are great for traveling. You simply drop a tablet into your water and you have a flavored electrolyte drink.
Michelle Moore, current National Team Member, asks…
How much water should we be drinking during practice?
This is a tough question, as it really depends on how much you sweat. Some athletes can sweat as little as 8oz/hr while others may sweat 30oz/hr. Here is a pretty easy science experiment you can do to see if you’re drinking enough: Weigh yourself before practice and after practice, losing no more than 2% of your body weight is ideal. If you’re losing more than 2% then, you’re not drinking enough. If you don’t have a scale available, I generally recommend drinking 1 water bottle (16-24oz) an hour. This can be a combination of water, sports drinks, or electrolyte drinks. All of these are considered “fluid” and will help hydrate you.
What vitamins are an essential part of the diet for an athlete?
All vitamins and minerals play an essential role for athletes. Each vitamin and mineral has its own special function in our bodies. Some of them help your muscles contract while others help build bones. Calcium and Vitamin D would be specific vitamins/minerals that synchro athletes should pay special attention to. Food sources include dairy products (milk, cheese, yogurt), salmon and spinach. If you do not like these foods or don’t feel you eat them often, I would likely recommend speaking with a health care provider about supplementing. Calcium needs are highest in females age 9-18.
If you have any questions for Lindsay regarding nutrition that you want to see answered in the next issue, email them to
Kevin@usasynchro.org.
28
USASYNCHRO.ORG JULY 2011 Share this.
LindsayAsk Nutrition
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