Competitor.com's nutrition expert Dr. John Berardi explains the in-and-out of workout fluid intake. If you have ever had a question about what fluids to take before, after or during a workout, we have the answers.
Fluid Intake Before And After a Workout Hi. It’s Dr. John Berardi here with Competitor.com. And today, I’d like to talk about sports drinks for athletes. Now, I categorize sports drinks into two groups -- work out drinks and post workout drinks. Work out drinks and you knew this well, are used specifically to help keep you hydrated and to fuel high performance efforts by providing carbohydrate for maintaining blood-glucose as well as a host of other ingredients. For example, caffeine might be added to improve nervous system output, delay fatigue and increase fat utilization. Extra cellular buffers such as bicarbonates might be added to help pull acidity out of the working muscle, or intra cellular buffers such as Beta Alanine can be used to help buffer acidity within the working out muscles. Post workout drinks on the other hand are used for something entirely different. Specifically, they are used for post exercise re-hydration, muscle and glycogen re-synthesis, and protein recovery, and repair. That’s why post workout drinks typically contain more carbohydrate and additional protein andro amino acids. So the first question you should be asking is this one. Do I really needed to workout with post workout supplements to perform my best? Well, if you’re competitor, you’d probably do. Each and everyone of my high-performance athletes has a special workout drink that they used during training and one that they used immediately after training. Typically, with these performers we stick with the basic. During workouts, they sip a diluted sports drink containing a mixture of dextrose and maltodextrine with a small amount of protein added in. Typically, they shoot for about 45 grams of carbohydrate and 15 grams of protein, per hour of training. And after workouts, they typically use a more concentrated carbohydrate protein drink containing between 50 to 100 grams of carbs and 25 to 50 grams of protein. When we add additional ingredients, but only do is -- after I perform a specific ‘needs analysis’ and determine that something actually needs to be added to these drinks, if not, we stick with the basics. But recreational athletes, listen up. The recommendations I just gave are only for elite performers. If you're a recreational exerciser and your goals are general fitness, you may not need anything more than a simple glucose electrolyte drink during training and a healthy meal after. So make sure you choose your workout and post-workout nutrition strategy based on your specific goal. Don’t just follow the crowd. In the meantime, continue to eat well and train hard and I’ll see you next time on Eat & Run.