Sports Drinks vs. H2O
Choose sports drinks for intense workouts, studies say
Serious athletes and amateurs alike know the importance of maintaining hydration during exercise. But you may be surprised to learn that you’re actually better off leaving the water bottle behind… and bringing along a sports drink instead.
Recent studies in Medicine & Science in Sports & Exercise and the International Journal of Sport Nutrition and Exercise Metabolism suggest just that: Sports drinks offer the benefits of improved performance and longer-lasting hydration – and water just can’t compete.
Authors of both studies actually set out to explore potential advantages of protein-enriched sports drinks: One study involved protein and performance; the other involved protein and hydration. While the studies maintained different focuses, both found that sports drinks (protein-enriched or not) almost always outdo water.
The first study, conducted by the Exercise Metabolism Research Group at McMaster University in Hamilton, Ontario, investigated protein’s impact on performance when added to a sports drink. Study participants either consumed a typical carbohydrate sports drink, a protein-enriched carbohydrate sports drink or a placebo (flavored water) before engaging in a time-trial cycling test – a simulated athletic competition.
It concluded that while protein may help with muscle recovery, adding the nutrient to the sports drink provided no additional performance benefit. However, participants who had consumed any sports drink at all did perform significantly better than those who were given the placebo: Nine out of 10 subjects posted faster times when they had consumed a sports drink rather than water.
The second study, conducted by the Department of Physical Education and Sport Science at Saint Cloud State University in Saint Cloud, Minn., aimed to discover whether adding protein to a carbohydrate-based sports drink would affect fluid retention. Like the first study, participants either consumed a carbohydrate sports drink, a protein-enriched carbohydrate sports drink or water.
In this case, protein added to the sports drink was found to be beneficial: Cyclists who had consumed protein-enriched sports drinks retained 15 percent more fluid than those who consumed a regular sports drink and 40 percent more fluid than those who had drank water. Notably, sports-drink consuming cyclists retained considerably more fluid than the water-drinking cyclists.
Regarding protein, many studies confirm its muscle-repairing benefits, but additional research remains to be conducted as to whether it affects performance. But when it comes to choosing a sports drink or filling up that water bottle… go with the sports drink, experts say.
Other Sports and Fitness ArticlesShape Up For SpringPro Performance® Team Member Brad Gillingham Named to IPF Hall of FameJerome Bettis and GNC Team Up to Promote Health and WellnessDedicated to Fitness: What Drives the Die-Hards?Back to Basics: ProteinHealthy Recipe
|
Prep Time: 10 minutes
Cooking Time: 50 minutes
Yield: 8 servings
|
Cassoulet, a hearty white bean casserole, is a French original.
Its savory flavor comes from herbes de Provence, a mixture of dried thyme, basil, rosemary and
lavender.
Ingredients
Cassoulet:
2 Tbsp (30mL) extra-virgin olive oil
1 medium onion, diced
1 large carrot, diced
1 large red potato, diced
6 large cloves garlic, minced
1 Tbsp (3g) herbes de Provence
1/2 tsp (3g) salt
1/2 tsp (2g) freshly ground black pepper
1 bay leaf
2 15-ounce (425g) cans cannellini beans, drained
1 14 1/2-ounce (415g) can diced tomatoes
2 cups (480mL) vegetable broth
Bread Crumb Topping:
2 Tbsp (30mL) extra-virgin olive oil
3 thick slices French bread
2 sprigs parsley
4 cloves garlic, peeled
Directions
Preheat oven to 325°F (165°C). In a large skillet, sauté
onion, carrot and potato in olive oil over medium-high heat 5 minutes. Add garlic, herbes de
Provence, salt, and pepper; sauté another minute. Combine vegetables with bay leaf,
beans, tomatoes and vegetable broth in a large, lightly oiled casserole dish. Bake uncovered
20 minutes.
To make bread crumb topping, combine olive oil, bread, parsley and
garlic in a food processor; puree on high until finely crumbled.
Remove cassoulet from oven and take out bay leaf. Raise oven
temperature to 400°F (205°C). Sprinkle half the bread crumbs on top; bake another 15
minutes.
Remove cassoulet from oven; stir bread crumb topping into beans. Top
with remaining bread crumbs. Bake another 15 minutes or until topping is lightly browned.
Serve immediately.
Nutrition Facts
Calories: 511
Fat: 9g
% fat calories: 16%
Cholesterol: 1mg
Carbohydrate: 83g
Protein: 29g
For more recipes for your well being,
click here
