We’ve all seen the catchy ads and celebrity endorsements for major sports drinks, but what really makes them great? Truth be told, a lot of sports drinks on the market aren’t loaded with much besides sugar. While your body does need glucose as its primary energy source during exercise, we all know how too much of a good thing pans out.
When you consume excessive levels of sugar, you can experience blood sugar spikes that lead to energy crashes, as well as health issues like an increased risk of type 2 diabetes, weight gain, and dental problems.
The best sports drinks for athletes aren’t all about sugar. Glucose is a part of the equation, but it’s just one piece of a more dynamic puzzle that gives you the fuel to power through your routine training and toughest moments.
In this guide, Fixx Nutrition breaks down the secret ingredients that make up the ideal formula for any high-quality sports drink. Read on to find out whether what you’ve been sipping measures up.
What’s In a Sports Drink?
At their core, sports drinks are designed as nutrient supplements to help support muscle contraction and energy stabilisation during exercise. According to the Australian Institute of Sport, a sports drink should deliver “a balanced combination of carbohydrate and fluid” that helps an athlete both rehydrate and refuel during periods of exercise.
What Sports Drinks Do
- Hydrate. All sports drinks should contain a high volume of water; water is the primary transportation method for nutrients and electrolytes. It also helps replenish the fluids you lose through sweat.
- Energize. A high-quality sports drink can provide electrolytes, carbohydrates, and nutrients that boost your energy levels and allow you to power through a workout or sporting event.
To put it simply, a sports drink has two functions: replace lost fluids and provide your body with the building blocks it needs to produce more energy.
Key Sports Drink Ingredients
While carbohydrates (sugar) is important, it shouldn’t be all you get out of a drink. Your body also needs electrolytes — essential minerals like sodium and potassium — to support healthy muscle function and contraction.
Carbohydrates
The primary carbohydrate in a sports drink is sugar as glucose. It can enhance athletic performance not only by providing fuel for muscles but also by delivering a mouth sensation.
That sounds strange, right? But research suggests that the presence of a carbohydrate in the mouth during exercise can enhance endurance and physical activity.
Carbohydrates in sports drinks can also be consumed both before and after exercise to enhance performance and speed up recovery.
Electrolytes
Electrolytes are a group of minerals that have a wide range of effects on the body; they help regulate hydration levels, deliver nutrients to the muscles, regulate the nervous system, balance blood acidity levels and blood pressure, and help muscles repair themselves after exertion.
The primary cause of muscle fatigue and cramping for athletes is an electrolyte deficiency; these minerals can be lost through exercise and perspiration, so replacing them during a workout is vital to avoiding muscle dysfunction.
Vital electrolytes your sports drink should contain include:
- Sodium (Na) — Regulates fluid balance around muscles.
- Potassium (K) — Critical for healthy muscle contraction and relaxation.
- Magnesium (Mg) — Supports healthy muscular enzyme activity and aids recovery.
- Calcium (Ca) — Primary driver in muscle contraction; helps move nutrients to muscle cells and eliminate waste.
Sports drinks allow you to safely replace electrolytes, carbohydrates, and water during exercise; by preventing dehydration, these drinks can ultimately support a safer, stronger performance and faster recovery.
Drinking a high-quality sports drink instead of just water can help your body perform better under dress and help you avoid injuries, such as torn muscles. You can also ward off cramps by ensuring your body has enough electrolytes and fluid while working out.
Tips for Consuming Sports Drinks
You can drink sports drinks before, during, and after exercise to enhance performance and support a strong, healthy recovery. Here are some tips to help you during each stage:
Before a Workout or Event: Drink half or all of a sports drink at least one hour prior to an event to increase carbohydrate availability; added sodium may help reduce fluid loss through urination before exercise.
During Exercise: Use sports drinks to periodically replenish lost fluids and supply your body with additional carbohydrates and electrolytes.
After Exercise: Consuming a sports drink during the recovery period can help reduce muscle strain and fatigue, aid repair, and prevent excessive soreness or cramping. Compliment your sports drink consumption with well-balanced, nutritious meals that contain protein and carbohydrates.
How to Choose the Right Sports Drink
Look for drinks that are made with natural ingredients and do not contain artificial flavours or sweeteners. Natural glucose is the best way to go, and all-natural flavourings can prevent you from consuming anything your body doesn’t need.
While everyone has their personal preferences for flavors, it’s important to be mindful of the sugar content and source of a flavouring agent. All-natural products like Fixx Nutrition’s Fuel X give you a healthy boost with plenty of taste.
Potential Side Effects
Some people may experience gastrointestinal upset after consuming sports drinks; you’re better off drinking small amounts frequently rather than downing an entire bottle at once. Plus, drinking too much at one time can lead to increased fluid loss through frequent urination.
Sports drinks can also encourage cavities due to their high sugar content, so be mindful of your oral hygiene and always brush as soon as you can. Rinsing your mouth with regular water in between sips of a sports drink can also help ward off cavities and gum disease.
The Bottom Line
Sports drinks are an essential tool for most athletes, but you should investigate products and choose ones that support your health in the long run. By embracing all-natural and vegan products that only include essential sugars and electrolytes, you can give your body the boost it needs to be on top of its game without increasing your caloric intake too much.
For Australia’s leading sports nutrition, check out Fuel X.
