Sports Drinks
The good, the great, and the mindful. Not all exercises require the same amount physical effort, so read the labels of these drinks before consuming. Make sure you feed your body with what it needs.
Electrolytes. Electrolytes like magnesium, sodium, chloride, and potassium help balance fluids in and out cells - promoting hydration. Also called ions, electrolytes help the body produce the electricity necessary for the brain to initiate muscle movement, especially for endurance athletics.
Amino Acids. Many sports drink contain amino acids, or building blocks of protein. Even though proteins can be consumed through one's diet, vigorous physical activity main require additional supplementation for maximum and immediate muscle recovery.
Sugar warning! Some favorite sports drinks may encourage fat-gain when its sugar content exceeds the body's need for carbohydrates. It is suggested to consume a sports drink with carbohydrates after exercising strenuously for at least an hour: "fluids containing carbohydrates can be consumed at 30 to 60 grams per hour...most sports drinks contain 2-19 grams of carbohydrates per 8 ounces" (“Water vs. Sports Drinks: What's Best for Our Bodies," 2020). That's right, watch the serving sizes....don't let a value-size trick you into drinking the entire container after one bout of strenuous exercise!
Water
By the time you feel thirsty, you're already dehydrated. Be proactive with hydration in order to avoid plateaus in athletic performance, in addition to serious health concerns that may put an abrupt halt to your exercise and potentially life!
Temperature regulation. Without water, your body cannot sweat, which is how we keep an internal body temperature that sustains the functions of life itself.
Maintains blood volume. Water performs a prominent role in how nutrients are transported throughout the body - for example, electrolytes. It's one thing to supply the body with those ions, but another to make the electrolytes accessible to our moving muscles.
Muscle growth. As a primary hormone for muscle growth, testosterone is inhibited by cortisol (released as a stress response signal to weight-training). A study done by the University of Connecticut found higher levels of cortisol linked to lower levels of testosterone (“The Effects of Hydration on Athletic Performance,” 2015).
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Alcohol
Alcohol does not improve one's physical fitness. If you have physical performance goals, why set yourself back? Reconsider your fitness expectations if you decide to party after an exercise.
"Empty" calories. Beer, wine, and spirits already contain simple sugars; but when added to typical sugary mixers, the body's blood sugar rises. When consumed after exercise, the ingestion of so many sugars stops the fat-burning process.
Recovery. Muscle building and recovery may decrease approximately 37% when alcohol is consumed post-workout.
Dehydration. Alcohol is a diuretic, meaning it rids the body of water. See below to learn how important water is for physical and mental function.
References
Bittar, Jasmine. “The Relationship Between Alcohol and Fitness.” Alcohol and Fitness, Alcohol Rehab Guide, 28 Oct. 2019, www.alcoholrehabguide.org/treatment/alcohol-and-fitness/.
Brink-Elfegoun, Thibault, et al. “Effects of Sports Drinks on the Maintenance of Physical Performance during 3 Tennis Matches: a Randomized Controlled Study.” Journal of the International Society of Sports Nutrition, BioMed Central, 2 Sept. 2014, www.ncbi.nlm.nih.gov/pmc/articles/PMC4190931/.
“Water vs. Sports Drinks: What's Best for Our Bodies.” Live Well, UnityPoint Health, 2020, www.unitypoint.org/livewell/article.aspx?id=9ab3d290-8767-4e22-8474-ab160992ae82.
“The Effects of Hydration on Athletic Performance.” SportsCardiologyBC, Sports Cardiology BC, 29 July 2015, www.sportscardiologybc.org/the-effects-of-hydration-on-athletic-performance/.