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Fitness Skating and Training Forum Discussions about on-skate and off-skate training, hydration, sports nutrition, weight loss, injuries, sports medicine, and other topics related to training and physical fitness for skaters.

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Old March 29th, 2014, 07:33 PM   #1
Posey
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Default No added sugar sports drink?

Hi all, and sorry if this question has been asked before!

Ive found some electrolyte/recovery sports drinks have really helped me, especially to reduce the hungover feeling I get later/the day after serious exercise late in the evening. But I dont want to be drinking lots of sugar since Im trying to lose weight. I have found some versions of electrolyte tablets that you can add to water that dont have added sugar, but they are pretty expensive!

Do you have any suggestions for no/low sugar electrolyte powders or tablets that are not going to break the bank? Or should I just be adding table salt to my water?

Oh and I know milk is supposed to be good but I'm not keen on taking bottles of milk to training, as I'm always spilling stuff and I don't want to spill milk everywhere!
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Old March 29th, 2014, 08:39 PM   #2
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If your looking for a Gatorade/powerade substitute you can use koolaid instead, o which you can control the sugars added, or use a low/no cal sweetener. Then add a little salt(for sodium)/nu salt(potassium).

Essentially thats all Gatorade is. Powerade has B vitamins, not sure what ya can do there right off hand.

EDIT:
http://m.active.com/nutrition/articl...-sports-drinks
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Old March 29th, 2014, 08:41 PM   #3
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hello firstly im sorry to say that you have started down the rabbit hole, there really is no need for supplementation when it comes to hydration in all but the most extreme situations. without knowing your diet etc i cant speak to this hung over feeling your getting however, perhaps a vitamin or mineral deficiency?
since your currently dieting and losing weight may i ask what diet your on?
being perfectly honest powerade, gatorade etc are sugar water sure they have other crap in them too but water is better.
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Old March 29th, 2014, 09:54 PM   #4
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For electrolytes you can't beat coconut water.
For hydration you can't beat plain filtered water. RO preferably.
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Old March 29th, 2014, 10:31 PM   #5
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its doubtful that your at a point where your so dehydrated that you are in need of supplementation, in fact is suggested that 80% of all the water we as humans need is consumed in our food. dont drink RO water there are some health benefits to be had under very specific circumstances but for regular use the world health organization advise against it, to put it bluntly there have bean deaths as a result of drinking exclusively RO water.

Drink tap water when you are thirsty, its really that easy.
*assuming your tap waters safe of cause
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Old March 30th, 2014, 02:41 AM   #6
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Quote:
Originally Posted by Foot2big View Post
For electrolytes you can't beat coconut water.
This is best. I dilute it with regular water in my hydration pack.
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Old March 30th, 2014, 04:41 AM   #7
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Daveho... I would not presume to know what Posey's workouts, what his/her physiology needs or go on to say does not need electrolyte replacements. I know for myself I sweat very profusely and DO NEED electrolyte replacement or I cramp up badly. I've found out the hard way that plain water is just not enough when I'm in trouble. Of course... I don't need electrolyte replacement all the times I work out. Most of the time just water is sufficient. But I don't find it hard to believe some people are more in need.
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Old March 30th, 2014, 10:05 AM   #8
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Thank you all for your advice!

Daveho- I always used to avoid suppliments etc like the plague and just try my best to eat a varied diet as I agree, I really aught to be able to get everything I need from my diet. However I regularly have to train quite late at night (for my bodyclock at least! And not out of choice) finishing up around 10pm, at derby practice once a week. I'll sweat a fair bit, and then as its so late I cant eat much without it bothering me at night, so what I find is that I wake up the next morning feeling hungover. Tired, headachy, all fuzzy. Someone suggested I try adding electrolytes to my water during practice and it has hugely reduced this hungover feeling I get. Now, it could be entirely a placebo effect, but as it seems to be helping Im keen to continue whether placebo or not! As I dont think it will be hurting anything other than my bank balance?

I train most evenings, but stick to water for these (except for kettlebells) as I agree, Id much rather be on water than anything else.

Im not exactly dieting, just trying to reduce sugar where its not really needed. Im trying to eat balanced meals, and avoiding empty calories, and it bugs me that so many electrolyte/sports drinks are stuffed full of sugar. I know some people really need that sugar, but I dont!

Mort- thanks for the link, I'll give that a try and just skip the added sugar, there should be plenty in the orange juice anyway I would have thought?

Foot2big and streamline- Ive heard of coconut water, but here its about 5 per liter, delicious but not really cost effective

And so you dont all have to keep him/her ing, Im female, mid 20s, 11 1/2 stone and 5ft4ish. I do sweat a lot when training, and train for 1 to 1.5 hours nearly every day. 2x derby practice, kettlebells, bodyvive (mainly cardio style dance), and weights sessions on the other days of the week. Oh and not "lady weights", proper I-can-only-do-ten-of-these weights

Thank you again for the advice
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Old March 30th, 2014, 02:16 PM   #9
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Default Hammer Nutrition

Hammer Nutrition makes some excellent powdered drinks and energy gels that are either low or no sugar with no artificial sweetener garbage either. Some for pre, post and during workout.
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Old March 30th, 2014, 03:41 PM   #10
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Quote:
Originally Posted by Sk8formiles View Post
Hammer Nutrition makes some excellent powdered drinks and energy gels that are either low or no sugar with no artificial sweetener garbage either. Some for pre, post and during workout.
How can an energy gel be no sugar...? Well, ok, other carbs than sugar I guess, but maltodextrine is imho nutritionally equivalent to sugar. A fast carb is a fast carb.
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Old March 30th, 2014, 06:32 PM   #11
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it sounds as though you are indeed either dehydrated or perhaps hypoglycemic, i still would be looking further into the diet. that being said its easy enough to tailor diets around little crutches like this so if its the worst thing you have then your still doing better then 90% of people out there.

bjvircks- correct you do need electrolyte replacement, what you dont NEED is electrolyte supplements.
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Old March 30th, 2014, 08:16 PM   #12
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Using water with small amounts of b vitamin content, salt, potassium etc is best, your body only has so much time to absorb nutrients, and it typically cant keep up with some of.our higher intensity or prolonged workouts. Im not talkig 40-50% RDA's values per serving. Try 3-5 % max per 8 fl oz. Much like trace minerals. Its easier on your body to absorb slowly with a consistent supply instead of straight bland and purified water. Which of course doesnt exist in nature, at least not the kind of filtrated water we have on shelf(majority crap water).

Too much of a good thing is bad, so you can't over fortify your intake, be it water, carbs, fats etc without some consequences or wasted efforts. Diminishing returns happen.pretty fast as we attempt to get more out of what we put in. Theres limits. So chugging down excessive amounts of water or ovely fortified drinks are equally bad.

What I do for my long shifts at work 12-16 hrs of manual labor, i eat say 1/3rd a cliff bar and chew excessively, nearly liquefy it then drink at least a glass of water. The hardes part is to remember my upkeep. Sometimes I'll get so busy I cant eat or drink for 2 hours. I never take 30 to "eat lunch" it makes me feel like s4!7.
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Old March 30th, 2014, 09:42 PM   #13
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Quote:
Originally Posted by Daveho View Post
bjvircks- correct you do need electrolyte replacement, what you dont NEED is electrolyte supplements.
try telling that to certain endurance cyclists.

I use saltstick + which is standard electrolytes with a collection of trace minerals.
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Old March 31st, 2014, 01:39 PM   #14
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I've been doing quite a lot of research on this myself. Nearly all energy drinks are based on maltodextrin, glucose, or one of the other high sugar contents - all unsuitable for ketos like me.

I'm going to be trying some of this stuff:

http://www.generationucan.com/
if you want the whole presentation, watch here: http://eatingacademy.com/sports-and-...rstarch-part-i
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Old March 31st, 2014, 03:48 PM   #15
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I skate outside every day. In the summers here about 3 years ago, we went into an EXCEPTIONAL drought and heat pattern. During my hour of skating, I'd drink about a gallon of water, and then for several hours afterward, I'd keep on chugging.

Tap water.

I now have hashimoto's disease. Hypothyroidism. It can be brought on by several things, gluten, fluoride sensitivity, and others. Mine came on just at the time I decided more water (tap water) in my routine, and less Sweet Tea.

Cooincidence? My doctor thinks not. He has me on a gluten free diet and has instructed me to absolutely avoid tap water as it contains Fluoride. Up until the 1970's, doctors prescribed fluoride pills to patients with Hyperthyroidism to retard the thyroid's output. (hyperthyroidism is the opposite of what I have, hypothyroidism)

I subscribe to a water service, that uses reverse osmosis filtering to remove the bad stuff in the tap water, and then adds back in essential minerals.

YRMY
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Old March 31st, 2014, 05:09 PM   #16
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folks die from long periods of sweating profusely followed by large rapid intake of plain water. They sweat out huge amount of electrolytes but plain water does not replace them. The large influx of plain water causes a huge dilution, their electrolyte balance gets thrown way out of whack and their nervous system goes nuts.

this is why salt tablets (electrolyte suppliment) came to be... LONG before gatorade & all the others.
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Old March 31st, 2014, 05:53 PM   #17
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Default Bodybuilders do it... chocolate milk

Sounds really odd but it works for lots of bodybuilders - Ovaltine or Nesquik made with skim milk, or diluted milk and water. They both have vit/minerals, and with milk, protein. During the workout I usually do a 1/3 milk and 2/3 water to keep it light on the stomach. Also consider eating a banana, (potassium helps avoid muscle cramps). Ovaltine is quite low on the calories but does have a little sugar. (Talk to a nutrition specialist about sugar, it's not all bad) and look at the bitter truth about artificial sweeteners.
You will be surprised at how much better you feel. ...the cost, about $4. Compare it to the ingredients in the sports drinks
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Old March 31st, 2014, 07:24 PM   #18
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OP are you doing endurance cycling?
from your posts i gather that you play derby meaning 2-3 hours indoors intermittent skating, dont get me wrong as i said in extreme situations yes its beneficial but im yet to see this happen in the context of roller derby.
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Old March 31st, 2014, 07:48 PM   #19
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Barring any medical problem, I have a better question that hasn't been asked yet.

How long are the work-out sessions?

Your muscles have about 2 hours worth of energy stored in them from rest for exercise. This energy is called Glycogen. You shouldn't need any significant sugar to replace your glycogen stores if you are getting enough calories in your regular diet and you are getting enough rest (e.g. not overtraining). Endurance cyclists need to replace electrolytes because they are working for very long periods of time. Generally, you shouldn't need a lot of extra food/water if your work outs are under 120 minutes, unless there is something else missing in your food/water intake.

You feel hungover the day after a late night workout because you are dehydrated, so drink more water after your work outs at night.

Also consider a recovery drink. Some recent research suggests Chocolate Milk is helpful. I usually consume recovery beverages based on the workout. Protein shake after weights, chocolate milk after cardio, though it doesn't make a huge difference.

If you sweat a lot and know you are prone to a deficiency in electrolytes, salt sticks are your best option as that is the kind of thing you lose most while sweating.
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Old March 31st, 2014, 07:57 PM   #20
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You may not actually want to cut the sugar during workouts.

For recovery from a good strenuous exercise session, especially to avoid feeling sluggish the next day, you need a mixture of proteins and carbs - usually within 40-60 minutes of the end of the workout. This can make a huge difference. I know I feel it the next day when I forget my 2-3 cups of chocolate milk right after practice (stored in a thermos during practice and chugged right afterwards). Sugars are carbs, so this might actually be the reason you feel so much better when drinking sports drinks, not the electrolytes. Look around to see what sort of protein/carb mixes you can find, even if it is something like watermelon juice (which is delicious and healthy).

The trick is to only consume sugars when you use them, i.e. when you workout. Have water or something nearly devoid of calories with the rest of your meals, but drink something with energy if you spend more than 1.5 hours working out.

From the electrolyte angle, it is absolutely necessary to consume salts (various ion configurations, not just the NaCl in table salt) for your body to function, but for most people that can be acheived by eating healthy. If you workout out strenuously for extended periods of time it helps to consume them during a workout. Typically "extended periods of time" is defined as anything longer than 1.5-2 hours, but it depends on the body and exactly how strenuously you are working. Sports drinks are one way to supplement electrolytes. Salt tablets are another. Bananas have some vitamins and Potassium, which is one of the ions you need.

If you want to find the absolute best diet and supplements for your body and goals, it is going to take research and experimentation. Maybe try using water during practice but eating a banana and a cup of chocolate milk right after. Maybe try different brands of sports drinks (we have low calorie versions here in the States). Try each way for 1-2 weeks and record your results so you can compare them later. Remember that you are worried about protein, carbs/sugar, and electrolytes.
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