One of the first things we do at Strength and Endurance Performance Institute (SEPI), is to inform our new clients on the simple changes that they can make to their nutrition and hydration plans, that will help them see results much quicker than before. With that said, we do not promote any multi-level marketing products and only spread the wisdom of proven research such as the article below.
A study published in the Journal of Science and Medicine in Sport (Tarpenning, K.M., et al. (2001) Influence of weigh training exercise and modification of hormonal response on skeletal muscle growth 4:431-436) looked at both the short and longer term results of drinking a carbohydrate drink before and during weight training sessions.
The first part of the study involved seven men, average age 21.
They fasted four hours before beginning a weight training session that involved a nine-station weight training routine.
It involved performing three sets of 10 reps per exercise, using 75% of each subject’s one rep max.
Before the workout the subjects drank a zero calorie placebo drink. Before the next workout session they drank a formula containing 6 percent carbs.
Cortisol levels rose only 7 percent when the group ingested the carb containing formula. It rose 99 percent when the group took the zero calorie placebo drink.
During the long term part of the study, two groups of men drank either the zero calorie placebo or the 6 percent carb solution.
The same results occurred during the long term study. Those using the carbohydrate solution had significantly lower cortisol levels.
Lowering the release of cortisol during training will help to preserve and build muscle mass, leading to quicker progress, as well as fat loss.
There you have it. It’s that simple….
There are lots of fancy drinks on the market with this capability, however for convenience, we have our athletes use Powerade or Gatorade and our clients that are trying to lose weight, use G2 (Gatorade light) and Powerade Zero to decrease their caloric intake. Both drinks, have the 6-7% carbohydrate ratio that is needed in order to be effective, so don’t sweat it and drink which ever you prefer to meet your goals.
Till next time, train smart as well as hard!
TB
{ 2 comments… read them below or add one }
What about drinking Emergen-c full of electorlites, is this better than Gatoraide?
I’m not certain about the exact mix (7% carbohydrate ratio?) but, they do use tapioca maltodextrin. I searched the site but can’t find anything else other than this. I would suggest you call or email them for an answer before we assume it does. Also, sugar isn’t the end all if taken at the following times… 1) Right before exercise (to get you moving), 2) During exercise (7% ratio can help decrease cortisol), and 3) Immediately after exercise to help pump the nutrients through the system in your recovery drink.
As for the recovery drink. Always remember that chocolate milk is as good as any recovery drink!
Hope this helps and let me know what the company says about the drink.
In Strength,
TB