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Acute anoxia and the excretion of water and electrolyte

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CPI brochure template.qxd Selecting and Effectively Using Sports Drinks, Carbohydrate Gels and Energy Bars Depending upon the length of your workout or competition, performance and endurance are primarily limited by loss of body fluids, drop in blood sugar levels, and depletion of muscle carbohydrate stores. All three can hinder performance. Sports drinks, carbohydrate gels and energy bars can help restore your body’s fluids and carbohydrate levels. SPORTS DRINKS Sports drinks make an excellent fuel and hydration choice because they are a mix of carbohydrates and water. For exercise lasting anywhere from 60 minutes to several hours, drinking carbohydrate beverages significantly boosts endurance performance compared to drinking water. According to some research, you can expect an improvement in endurance of about 20 percent or more in workouts lasting over 90 minutes. Most sports drinks offer a blend of carbohydrate sources, such as the sugars sucrose, glucose, fructose and galactose. A few beverages may also add maltodextrin, a complex carbohydrate comprising several glucose units. Some research suggests that sports drinks offering a blend of carbohydrates, such as glucose and sucrose, rather than a single carbohydrate source may improve the amount of carbohydrate that eventually gets to the muscles as fuel. By offering your intestinal tract different sugars, carbohydrate absorption is improved since different sugars are absorbed through different routes. This means more carbs make it to your muscles as fuel for exercise or sports performance. Sports drinks also come with added electrolytes. Sodium, the electrolyte lost in the greatest amount in your sweat, helps maintain fluid balance in the body, promote the uptake of fluid in your intestines and improve hydration. SPORTS DRINK CONSIDERATIONS: • Most commercial sports drinks supply a blend of sugars: four to nine percent solution, or 13 to 19 grams of carbs, per eight ounces. • Drinking one-and-a-half to four cups per hour (more if

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