High - sodium sports drinks were no more effective than a low - sodium sports drink in regulating body temperature and preventing «cardiac drift» (rising heart
rate during prolonged exercise).
The Clinical Journal of Sport Medicine suggests downing about one and a half to three cups of water per hour of activity, and the Institute of Medicine recommends that your beverage include sodium and potassium, in particular, to sustain
performance during prolonged exercise in hot weather.
Not only do they hydrate, but the protein helps the body recover from exercise by enhancing muscle repair, and the carbohydrate replenish glygogen stores in muscles, which are a source of
fuel during prolonged exercise of an hour or more.
«The available research, such as there is,» she says, suggests that «progesterone can alter the body's fuel metabolism and its ability to handle heat,» she says, meaning that women will probably feel hotter and more
fatigued during prolonged exercise in the second half of their menstrual cycles, when progesterone levels rise, than before menses, when progesterone is low.
Cardiorespiratory fitness is a measure of how well your body is able to transport oxygen to your
muscles during prolonged exercise, and also of how well your muscles are able to absorb and use the oxygen, once it has been delivered, to generate adenosine triphosphate (ATP) energy via cellular respiration (cellular respiration is a chemical process in your body's cells that converts the energy stored in the food you eat into the ATP form of energy that is recruited for use by your muscles).
Sports drinks - which contain lots of sugar and additives in addition to the electrolytes that help keep you hydrated - are most
beneficial during prolonged exercise, Bergeron says, and it's sometimes wise to alternate them with water.
• G.L. Khanna & I. Manna (2004) «Supplementary effect of carbohydrate - electrolyte drink on sports performance, lactate removal & cardiovascular response of athletes» Indian J Med Res 121, May 2005, pp 665 - 669 • Sanders B, Noakes TD, Dennis SC (2001) «Sodium replacement and fluid
shifts during prolonged exercise in humans».
Therefore should no additional carbohydrate be
ingested during prolonged exercise, the task of maintaining blood glucose levels rests firmly on the liver's glycogen stores and gluconeogenesis (the manufacturing of glucose from plasma amino acids).
This study from the Journal Of Medicine And Science In Sports tested the effects of caffeine ingestion on metabolism and performance
during prolonged exercise using 9 competitive cyclists.
Early scientific investigations showed that substantial quantities of sodium, chloride, and to a lesser extent, potassium (collectively known as electrolytes) are lost in
sweat during prolonged exercise, especially exercise in the heat.
For every liter of fluid
lost during prolonged exercise, body temperature rises by 0.3 °C, heart rate elevates by about eight beats per minute, and cardiac output (the volume of blood pumped by the heart per minute) declines by 1 liter / min.
Delamarch, P., Monnier, M., Delamarch, G.A., Koubi, H.E., Mayet, M.H. and Favier, R. (1992b) Glucose and free fatty acid
metabolism during prolonged exercise in prepubertal boys in relation to catecholamine responses.
According to the study, high - sodium sports drinks were no more effective than a low - sodium sports drink in regulating body temperature and preventing «cardiac drift» (rising heart
rate during prolonged exercise).
The better time to consume protein is after exercise because consuming carbs plus protein (such as in a specially formulated recovery sports drink containing protein and carbohydrates, or chocolate milk, fruit yogurt, or spaghetti & meatballs) helps the body recover from exercise by enhancing muscle repair and by replenishing glycogen stores in muscles, which are a source of
fuel during prolonged exercise.2
Hydrating with proper electrolytes during exercise helps athletes maintain a higher blood volume, which in turn keeps body temperature and heart rate from
rising during prolonged exercise.
on Elite endurance athletes who eat few carbohydrates burn more fat during prolonged exercise
Use our Sport Energy Chews as an easy and convenient source of carbohydrate to help maintain blood sugar and performance
during prolonged exercise.
When it doesn't have carbs (or
during prolonged exercise), it turns to fat, and then protein.
However, fat - burning rates
during prolonged exercise were again about twice as high in the low - carb athletes, and the average contribution of fat during exercise in the low - carb and high - carb groups was 88 percent and 56 percent, respectively.