HEALTH Strings Under the Big Sky - Explore Big Sky

Electrolyte (salt), carbohydrate (sugar) and water
replacement during aerobic exercise lasting greater
than one hour can improve athletic performance and
decrease the risk of dehydration or hyponatremia
(low sodium concentration).
The American College of Sports Medicine recommends
that in general, athletes should consume
about 500 – 700mg of sodium for every liter of
fluid and 30 – 60mg of carbohydrates per hour during
sustained aerobic activity. Water replacement
during exercise depends on a variety of factors but
most athletes should consume about .4 – .8 liters per
hour during sustained exercise, with higher rates
for warmer environments and lower rates for cooler
environments. A variety of products are available to
help an athlete obtain the recommended balance of
salt, sugar and water during exercise.
Here, I’ve reviewed one type of carbohydrate and
electrolyte replacement product that’s popular
among triathletes, cyclists and runners: the carbohydrate
gel.
58 June 29, 2012
noun: wild or rough terrain
adjacent to a developed area
origin: shortened form of
“back 40 acres”
explorebigsky.com
Carbohydrate gels are an excellent way to fuel your
body and replace lost electrolytes during aerobic
exercise. Most come in single serving packages
and contain a carbohydrate source and electrolytes
(mainly sodium and potassium). These gels are also
available with varying levels of caffeine. In addition,
some brands also contain a protein source, calcium
or antioxidants. The data is not as convincing
for other products often included in carbohydrate
gels, with the exception of caffeine.
Caffeine is known as the most commonly used
drug in the world and has been used by athletes to
improve athletic performance for many years. Specifically,
caffeine improves performance during prolonged
moderate-to-high intensity exercise lasting
greater than 30 minutes. Most studies have shown
that the optimal dose of caffeine for improving performance
during exercise is 3 – 6mg per kilogram of
body weight. However, more recent data has shown
a performance benefit with caffeine doses as low as
1mg per kilogram of body weight. So, a 175-pound
individual (about 80 kgs) would have to consume
about 80 – 480mg of caffeine during exercise to
obtain a performance-enhancing effect.
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a review of the most popular carbohydrate and caffeine gels for endurance athletes
by eriC anderson, m.d.
big Sky weekly contributor
"Carbohydrate gels are an
excellent way to fuel your body
and replace lost electrolytes
during aerobic exercise."
If you choose to use caffeine during exercise,
begin with the lowest dose for your weight to
minimize the chance of side effects. Levels of
caffeine in the blood usually stay high for about
three to four hours after ingestion and are mostly
gone within six to seven hours. Intake should
be about 30 – 60 minutes prior to exercise to
ensure levels are high when the exercise begins.
During longer events, consumption of caffeine
during regular intervals has a similar performance
enhancing effect to taking the entire dose prior
to exercise. Contrary to popular belief, caffeine
consumption during exercise has not been shown
to have a negative effect on hydration status or
heat tolerance.
All gels are not the same, so read nutrition labels
to make sure the product is in line with your
nutrition and electrolyte replacement plan.
Eric Anderson is a sports medicine physician with
Rockwood Clinic in Spokane, Wash. A competitive
Category 1 cyclist and avid alpine and nordic
skier, he lives in Spokane with his wife and two
daughters.