Training/Nutrition for Sports Health (01)

Electrolyte Replacement
This lengthy article includes information about sports nutrition and electrolyte replacement. Water is the most abundant substance in the human body and is essential for normal physiological function, according to this article. Water loss due to sweating during exercise can result in decreased performance and other problems. Fluids should be consumed prior to, during, and after exercise, especially when extreme conditions of climate, exercise intensity, and exercise duration exist. Approximately two glasses of fluid should be consumed two hours before exercise and at regular intervals during exercise; fluid should be cool, not cold as well. Flavored sports drinks containing electrolytes are not necessary for fluid replacement during brief periods of exercise, but these electrolyte drinks may be more effective in encouraging the athlete to drink frequently and in larger amounts.

Energy Gels
If you think energy bars are all there are as sports nutrition supplements, you haven't heard of energy gels. It's the same concept as a power bar condensed into a liquid gel form. Easier to digest than a solid bar, the grab-and-go gel promises to deliver a jolt of energy to its users, mainly serious athletes looking for a boost midway through workouts and races, such as triathlons. When an athlete's body runs or cycles or climbs intensely or for long periods, it loses valuable nutrients that cause the body to slow down and work less efficiently when it matters most. The gels deliver complex carbohydrates, glucose, amino acids and electrolytes for a quick, convenient fuel injection. It's easy, not filling and vital.

Electrolyte Drink History
This article is about Bill Gookin, who came up with a combination of water, lemon juice, salt and sugar. This was the first Gatorade formula and electrolyte drink. Utilizing procedures of chemical analysis, Gookin set out to identify the components of the basic Gatorade formula. He found that he needed a solution of glucose (not table sugar) and the ions he was losing that was isotonic (the same osmotic concentrations as in body fluids and blood. An isotonic solution makes possible quick absorption of fluids and electrolytes without upsetting your stomach. If the sugar solution is too sweet or contains sugars other than glucose, it will draw fluids from the blood into the stomach, causing cramps, he found. The exact formula for Gookinaid is a "trade secret" but, in addition to sodium and potassium in balanced proportions, the mixture contains vitamin C. There are some other informative pieces in this article, which gives a history about electrolyte drinks.

Triathlon Race Day Nutrition
If race day is looming, read on to learn more about what to eat. The morning of the race try to consume a breakfast containing approximately 800 calories about 2 hours before the race. The meal should be primarily low glycemic index carbohydrates with some protein and fat added to prevent blood sugar fluctuations. Energy bars and powdered pre-workout drinks can be substituted for whole foods if you have a nervous stomach, which can be common. An added benefit of pre-workout and recovery drinks such as Preformance and Endurox R4 is that they contain protein, which is needed in addition to carbohydrates to help fuel your muscles during longer events such as a triathlon. Some athletes report energy problems if relying solely on carbohydrates during long races.