Why carbonation is bad for runners

Most often studies assessing the utilization of carbohydrates focus particularly on the percentage of carbohydrates in a solution and how quickly the stomach can utilize them.

It is important to note that sports drinks or other CHO replenishment options should only be used following exercise bouts of 60 minutes or more, exercise for shorter periods often do not require CHO replenishment and drinking water to replace lost water is sufficient. I have previously discussed the positive and negative effects of caffeine and will not spend additional time discussing them here. If you need a refresher you can check out this article or review my initial blog regarding dietary supplements and energy drinks.

Remember while it is proven that caffeine does improve alertness and focus when consumed in sufficient quantities it is also possible to suffer from caffeine toxicity. Minimally this can result in nausea, but in a worst case scenario it can also lead to sudden cardiac arrest or death. From my perspective, while soft drinks do potentially offer the benefits of improved focus and carbohydrate replenishment after long, prolonged exercise I am hesitant to recommend soft drinks as a performance improvement option.

This is based primarily on my understanding of the significant negative outcomes associated with regular, significant consumption of soft drinks and the available alternatives.

Sports drinks are specifically formulated to help you replenish carbohydrates, water and electrolytes following long periods of intense exercise, a soft drink is simply meant as a basic form of refreshment and exercise physiology is not considered in their formulation.

Additionally, while caffeine in small doses is typically not of concern for minor improvements in alertness, when consumed in high doses such as in energy drinks it can be dangerous or even cause you to fail and NCAA drug test see the banned substance list. Children are also more sensitive to the effects of caffeine and I would recommend keeping consumption of caffeine based beverages to a minimum in young and adolescent children.

Coaches have the power to do both. What kind of coach do you want to be? At first glance, dietary supplements look the same. Most vitamins, minerals, fish oil, and other supplements containing nutrients are probably just fine, but supplements are not evaluated or approved by FDA before they are sold.

Although it is rare for vitamins or minerals to be contaminated with drugs, there has been at least one case of a vitamin containing an anabolic steroid. At the other extreme are products that contain drugs, stimulants, anabolic steroids, or other hormones. Even though these are not technically dietary supplements, many of them are labeled as supplements. Some pre-workout or energy products contain illegal stimulants like DMAA, ephedra, or other amphetamine-like stimulants.

Weight loss products might contain prescription drugs like sibutramine, or hormones, like human chorionic gonadotropin, also known as hCG. All natural or herbal sexual enhancement products might contain hormones or Viagra-like drugs. After all, two products might look the same, but one might contain just amino acids and other legitimate ingredients, while the other also contains anabolic steroids.

Because of this, FDA has issued a warning about certain categories of supplements: body building products, weight loss products, and sexual enhancement products. Be extremely careful when considering a supplement in one of these categories. We strongly recommend that you avoid products in these categories. Even when FDA tests supplements and finds dangerous ingredients, companies sometimes refuse to recall them. Sometimes, they simply repackage their product and continue selling it under a new name.

You need to do your research and be an informed consumer. The dietary supplement industry is enormous. Supplements that appear to be safe could actually be dangerous products in disguise.

If you use dietary supplements without doing your research, you may be taking serious risks with your health and your career. Skip to content. Facebook Twitter Youtube Instagram Linkedin.

March 30, Hydration. Sparkling Water vs. Soda The most important distinction to make is between sparkling water and sugary soda. Carbonated Drinks and Hydration Does handing your kid a cold sparkling water after a hot practice or game help them hydrate or contribute to dehydration?

The Downsides of Giving Your Kids Sparkling Water For kids and adolescents, the most significant risk associated with the consumption of sparkling water is that it may displace more nutrient-dense drinks, primarily drinks that contain calcium milk or are rich in vitamins and fortified with calcium orange juice. Myth: Sparkling water will rot your teeth Sparkling water is made by dissolving carbon dioxide in water, which forms carbonic acid.

Takeaway When it comes to water, tap water or any still water is the top choice from doctors, dietitians, and dentists. Related Content. July 1, Coaches Educators Parents. TrueSport Expert, Kristen Ziesmer, suggests routines and healthy choices for young athletes to properly hydrate throughout each day. Learn more Read More. When it comes to proper hydration, calculating sweat rate is one of the easiest ways to ensure that your young Hydration Tips for Competing in Higher Altitudes.

If your team has a hefty travel schedule and you regularly compete in cities that are more than 3, feet TrueSport Expert Kristen Ziesmer, a registered dietitian, has six simple tips about when and how to help your child incorporate That would mean drinking rather a lot of Coke. In addition, Coke offers little in the way of electrolytes, and its carbonation is thought to increase the risk of gastric upsets during exercise.

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