Sport drinks get more and more popular those days. The market is filled with different drinks of this kind, while each manufacturer announces his product to be the best one out there. It does not matter what brand you prefer to drink, what matters is how you drink it. Energy drinks are designed for people who train 60 minutes and over, or train in high-temperature environments. How does the body absorb the nutrients and liquid depends on the ratio they pass from the stomach to the thin section of intestines.
Gastric Evacuation
There are some factors which affect gastric emptying. For example, the more liquid goes to the stomach, the more in turn reaches the intestines. Additional factors include: high sugar concentration in the drink and high intensity of the exercises (over 75%). Those factors enhance gastric evacuation and can bring about diarrhoea.
Liquid absorption increases in athletes once the liquid consumption is decreased. Glucose level, in turn, goes down and the temperature of the liquid consumed does not matter as much as many people believe it does.
Substance Particles
It is advised to avoid drinks with high particle concentration, since they reduce the gastric evacuation rate. The differences between the absorption processes of liquid glucose, sucrose, and dextrose are quite insignificant, since all of those substances are sources of carbohydrates for body fuel.
Fructose in Energy Drinks
Fructose in not the best sugar out there since it is absorbed slowly and leads to reduced liquid absorption rate.
Carbohydrates
The drinks designed to restore the water balance inside the body should contain 3-8% of carbohydrates. Such concentration facilitates proper carbohydrate metabolism, without affecting the liquid absorption and not limiting its temperature. A higher concentration can cause gastric evacuation delays and diarrhoea.
Sodium
Drinks with sodium provide high stamina, since they lower diuresis and maintain the feeling of thirst on psychological level.
Liquid Distribution
Consumption of 1,5-2,5 cups of liquid right after the workout enhances the “full stomach” effect and helps liquid and nutrients reach the intestines. You should consume 150-250 ml of liquid (every 15 minutes) during the training to replenish liquid, which passes through to the bowels, and maintain sufficiently large water volume in the stomach during the workout.
Optimal carbohydrate metabolism rate is 30-60 g per hour. Carbohydrates should be consumed at least 30 minutes before the heavy workout. By doing so, sufficient carbohydrate level is easily reached and there is no need to supply extra carbohydrates during the training. Maximal liquid absorption is 1000 ml per hour, this rate prevents dehydration without causing any feelings of discomfort in the stomach or bowels.
Every athlete decides on his own which drink fits his taste and helps them train the most. The advices above simply help you maintain right fluid level in your body, which facilitates optimal workout. The main requirements for a good energy drink are: to taste good, to help you do a better job, to be absorbed fast, and not to upset the stomach.
