runners drink 400ml to 800ml per hour. His advice sparked a storm, as it was basically 50 per cent lower than the widely quoted recommendations of the American College of Sports Medicine, the National Association of Athletic Trainers, and other sports
Association. It advised runners to stay hydrated but not to over-drink, to maintain a salty diet, to favour sports drinks and to recognise warning signs.The Gatorade Sports Science Institute has recently published one of the most comprehensive advisories
compared to two other sports-specific recovery drinks," says Dr Emma Stevenson, Lecturer in Sport and Exercise Nutrition at Northumbria University.On three separate days, nine male cyclists did an energy-depleting exercise session, followed by four hours
than the riders with the traditional sports drink,” he says. “And yet they performed just as well with fewer carbs. To me, that means something is going on with the protein that’s allowing them to use it as an energy source.”The verdict...As runners
intervals at faster-than-marathon pace. "I figured if I got good at taking my drinks at this pace, it would come easy in the marathon," he says. Spence claimed the bronze medal.Alan Culpepper, another 2004 marathon qualifier, visited the Gatorade Sports
in the August 2006 issue of the International Journal of Sport Nutrition and Exercise Metabolism, experienced cyclists performed 3.1 per cent better in a 30K time trial after six weeks of FRS supplementation than after a placebo drink. That's not the only
. When the distance exceeds 10-K, you should probably switch to a sports drink that will replace burned carbohydrates as well as fluids. Again, don’t drink anything that you haven’t tried before in practice.Q: As fatigue sets in at the end of a marathon
(which you shouldn't be), you don't need sports drinks and an advanced hydration strategy. Sip a little water before your workout and a little more after. And skip the extra calories in sweetened drinks. "Beginner runners don't need a sports drink
/walk a marathon any way you want, but the simplest is to run the first mile, then walk for 60 seconds. Run the second mile, then walk for 60 seconds (and have a sports drink). Repeat 24 more times, then hold your head high and sprint like a hare
