fbpx
Chiropractor for Algonquin and Lake in the Hills

What is the Best Sports Drink? Let’s Answer that with Science.

“Performance is about fuel. Longevity is all about recovery.” — Jack LaLanne

Athletes want to know: what is the best drink for getting the nutrition that’s recommended before, during, and after exercise?  Dr. Robert Silverman reviewed the literature to find out what is needed in a sports drink and what nutrition the popular brands have in it.

An extensive review of various literature shows that the “best” sports drink should contain carbohydrates, electrolytes, and numerous other ingredients. Sports drinks should not only fuel activity, but also aid in recovery.  Let’s review the key components of an efficient sports drink and how some of the popular brands stack up.

CarbohydratesBest Sports Drinks

Carbs are a key component of nutrition for athletic performance, recovery, and health. Generally, 30-60 grams of carbs per hour is recommended for an athletic endeavor.  In addition, this amount enables athletes to maintain blood glucose levels. It also reduces dehydration, a critical concern for athletic performance.

Electrolytes

Sports drinks should contain electrolytes such as sodium, potassium, magnesium and chloride.  Magnesium, a key electrolyte, plays a pivotal role in 300 enzymatic reactions. Bisglycinate has been shown to be the best form of magnesium because it is chelated (bonded) to an amino acid (glycine). Magnesium in the form of bisglycinate ensures increased intestinal absorption of nutrition and prevents diarrhea.

Other Ingredients

Malic acid is a critical addition to a sports drink formulation. It reduces muscle tenderness and assists with soft-tissue recovery.

Taurine is an amino acid that helps regulate the level of water and mineral salts in the blood by keeping potassium and magnesium inside the cell.

L-carnosine, also an amino acid, helps fight muscle fatigue in fast-twitch fibers and aids in athletic performance.

In addition, a full range of complex B vitamins for energy production should be included in the drink as well to address a full range of nutrition needs.

What Are Most of the Popular Sports Drinks Missing?

Of the more popular brands, Powerade contains high-fructose corn syrup as a source of carbohydrates; it lacks electrolytes and any recovery ingredients. Gatorade has no vitamins and contains only sodium and potassium. Both these brands rely solely on glucose as a carbohydrate source and lack fructose. Another popular brand, Vitamin Water, has no sodium or chloride, and contains only trace amounts of magnesium.

Coconut water has very high levels of potassium without any sodium content, and low levels of magnesium. Analysis of coconut water reveals that it primarily contains sucrose as a main carbohydrate source, rather than glucose and fructose in an appropriate ratio of 3:1.

According to the research above, none of these aforementioned commercial brands provides adequate nutrition to aid in athletic performance. Indeed, they may even hinder athletic performance.

The best sports drink should contain all four electrolytes as ingredients and have the proper 3:1 ratio of glucose to fructose. In addition, it should include magnesium in the bisglycinate form, as well as malic acid, taurine, L-carnosine, and complex B vitamins to aid in athletic recovery.

You will not find a commercial drink with all of the above nutrients, where do you find it?

You’ll find it with a company that is on the cutting edge of nutrition and sports science.

The product is called Endura and it is made by Metagenics.Metagenics in Algonquin by Algonquin Chiropractic Center

From Metagenics website:

Endura is a rehydration formula mix with a unique blend of electrolyte minerals that are found in muscle cells.*

Benefits:

  • Delivers key electrolytes to help replace those excreted through sweat during exercise, activity, and/or hot weather conditions*
  • Is designed to provide high concentrations of absorbable magnesium, a mineral essential for cellular energy metabolism *

 

Serving Size:

1 heaping scoop (35g)

 

Ingredient Amount Daily Value
Calories 120
Total Carbohydrate 29 g 10%*
Sugars 21 g
Vitamin C 120 mg 200%
Vitamin E 28 IU 93%
Thiamin 2 mg 133%
Riboflavin 5 mg 294%
Niacin 10 mg 50%
Vitamin B6 5 mg 250%
Pantothenic Acid 28 mg 280%
Calcium 60 mg 6%
Phosphorus 69 mg 7%
Magnesium† 174 mg 44%
Chromium 83 mcg 69%
Chloride 148 mg 4%
Sodium 96 mg 4%
Potassium 176 mg 5%
Citric acid 950 mg **
Taurine 500 mg **
Malic Acid 500 mg **
L-Carnosine 20 mg **

Ingredients: Crystalline fructose, maltodextrin, magnesium bis-glycinate†, citric acid, taurine, malic acid, dipotassium phosphate, natural flavors, calcium citrate, sodium chloride, ascorbic acid, d-alpha tocopheryl acetate, annatto (color), D-calcium pantothenate, L-carnosine, niacinamide, pyridoxine HCI, riboflavin, chromium citrate, and thiamin mononitrate.

Directions: As a dietary supplement to help maintain adequate hydration, thoroughly mix one heaping scoop (35 grams) with 16 fluid ounces of water. Take on an empty stomach.

This product is non-GMO, gluten free and vegetarian.

Caution: Keep out of the reach of children.

Storage: Keep tightly closed in a cool, dry place.

†Our proprietary fully reacted magnesium amino acid chelate.
Endura® contains no artificial sweeteners.

 

Athletes exercising at a mild to moderate intensity and for less than 60 minutes should do just fine with water, especially if reducing the percentage of your body fat is the goal, as added carbohydrates will hinder your fat burning and weight loss.

Exercise sessions that are intense, last longer than 60 minutes, or are performed in high heat and humidity, on the other hand, require you to keep nutrition coming in. Endura should be used to replenish energy levels with the proper ratio of carbohydrates and B vitamins, re-hydrate (Endura is a powder that you mix with water), and replenish electrolytes and other amino acids as described above.

BONK!Tired after Exercise

Have you ever “bonked?”  Bonked is a term from cycling that can be applied to any sport. Bonking is a severe combination of nutrition errors including malnutrition, dehydration, poor training, and overexertion combined into one.  Your body shuts down and you suffer from extreme fatigue, dizziness, shaking, mental confusion, and all of your thoughts turn negative; you are obviously unable to continue to compete.

Feel Yourself Starting to Bonk?

Immediately decrease intensity, start to eat simple carbohydrates, and try to rehydrate – drinking Endura takes care of both of those at once.

Once you bonk, recovery time is increased significantly.

Bonking is actually a way of protecting the body from further damage: if you will not look out for your body properly, it will! Do yourself a favor and don’t let it get to that point.

Proper training, nutrition, hydration, and proper use of Endura will prevent “the bonk.”

The complete article can be found here.

Nutrition Recommendations Change

How Do I Keep Up with Nutrition Recommendations?

Dietary, water and supplement nutritional recommendations change daily as new research becomes available.

How do you keep up?

Dr. Galante is Committed to Helping You!

We are sharing this information with you to keep you informed, improve your health and well-being and help you understand critical health care information and how it impacts your health and your wallet. So what are the implications?

Here is the latest:Nutrition Recommendations by Algonquin Chiropractic Center

Diet – According to Dr. Juanee Surprise DC DCBCN and former president of the American Chiropractic Associations Council on Nutrition, 68% of Americans are overweight.  One of the biggest reasons – trans fats, which are in virtually all packaged and processed foods.  Dr Surprise recommends the Mediterranean Diet, which consists of fruits, vegetables, olive oil, beans, nuts, seeds, and a variety of protein sources like fish (wild caught), chicken (free-range) and beef (grass fed).

Water – Dr. Surprise states the water recommendation is to drink half your body weight in ounces, so a 200 lb person will drink 100 ounces a day of pure water, not tap or bottled.

Supplements – Supplements help fill the nutritional need our poor diets create.  According to the National Health and Nutrition Examination Survey (NHANES), most Americans are nutritionally deficient.  Dr. Georgia Nab DC ACN, on staff at Standard Process Inc,  recommends a quality multivitamin, an Omega 3 supplement (fish oil), vitamin D and a probiotic on a regular basis. That is a good start, I would add Magnesium to that list since estimates are that 83% of patients are deficient in Magnesium.

Be Well.

Consult you doctor or health care provider before starting a supplement program, especially if you are on prescription medication.

Remember health is a journey and not a destination. What you do in the practice of health care will go miles and pay dividends over time.

If you still feel that you are struggling in creating a healthy living plan or want to learn more about nutrition in Algonquin or nutrition in Lake in the Hills, you will be thrilled to know that Dr. Galante has powerful programs that will teach you the specific steps that will help you to become and stay healthier.

 

Vitamin D – A Life Saver?

Have you checked your vitamin D status lately? It is a simple blood test.  Ideally, you want to maintain a vitamin D level of 40 to 60 ng/ml year-round. Based on mounting research, 40 ng/ml appears to be the “magic” number at which a whole host of health benefits are reaped.

Dr. Galante is Committed to Helping You!

We are sharing this information with you to keep you informed, improve your health and well-being and help you understand critical health care information and how it impacts your health and your wallet. So what are the implications?

As reported by Science Daily:

Cancer incidence declined with increased vitamin D. Women with vitamin D concentrations of 40 ng/ml or greater had a 67 percent lower risk of cancer than women with levels of 20 ng/ml or less.

Previous research found that a vitamin D level of 50 ng/ml was associated with a 50 percent lower risk of breast cancer.  Breast cancer patients with an average vitamin D level of 30 ng/ml were also twice as likely to survive compared to women with low levels (average 17 ng/ml).

The Institute of Medicine (IOM) reports an association between vitamin D and overall mortality risk (risk of death).   In one 54-month long study involving more than 422,800 healthy adults, those who were most deficient in vitamin D had an 88 percent increased risk of death from any cause.

How vitamin D worksVitamin D by Algonquin Chiropractic Center

The best understood role for vitamin D is in the control of how your body uses calcium and phosphorus to make strong bones. However, research is showing that many organs and systems in your body may also need active vitamin D.

Active vitamin D works by entering cells and attaching to a protein called the vitamin D receptor, located in the nucleus of cells, where the genetic material is located. This combination of vitamin D and its receptor stimulates the cell to make proteins that regulate the way the body works.

For example, some of the proteins produced in response to vitamin D in the intestine help transport calcium across the intestine and into the bloodstream, greatly increasing the absorption of calcium from the diet. The vitamin D receptor is found in several cells that are critical for controlling the metabolism of calcium, phosphorus, and bone, intestinal cells, bone cells, kidney cells, and parathyroid gland cells.

Vitamin D receptors also are present in most other tissues, including the brain, heart, skin, ovary and testicle, prostate gland, and breast, as well as the cells of the immune system, including white blood cells and other key immune cells.

What is your vitamin D level?Sunshine by Algonquin Chiropractic Center

A study published in the March 23, 2009, issue of “Archives of Internal Medicine” reports that three out of four Americans may be suffering from vitamin D deficiency with certain ethnic and racial groups at higher risk. Adit Ginde, M.D., an assistant professor at the University of Colorado Denver School of Medicine, says the results of the study suggest that more Americans may need to increase their vitamin D intake to improve their health.

How do you raise vitamin D levels?

Diet – Include more foods in your diet that have vitamin D. Although an important step, it might be the most difficult because there are only a few food sources that are naturally rich in vitamin D, including liver, egg yolks, cod liver oil and seafood such as trout, tuna, salmon, sardines and mackerel.

Drink milk and orange juice, which are fortified with vitamin D. Other fortified foods include margarine, breakfast cereals and some cheeses. According to a Vitamin D Foods by Algonquin Chiropractic CenterNational Institutes of Health Dietary Supplement Fact Sheet, fortified foods provide most of a person’s dietary sources of vitamin D.

We can see from the statistics above that three out of four Americans may be deficient in vitamin D so diet may be a difficult way to maintain adequate vitamin D levels.

Sun Exposure – The dermatologists have brainwashed society into thinking complete sun avoidance is the only way to avoid melanoma or skin cancer.  As you read above, adequate vitamin D levels are crucial to prevent chronic diseases, including cancer.

Unless you have skin cancer, try this: get 10 minutes of sun exposure two to three times each week exposing about 25 percent of the skin’s surface. Exposing just your hands and face to sunlight may help you to maintain adequate levels of vitamin D.

Sun by Algonquin Chiropractic CenterSun exposure is not a guarantee of adequate vitamin D levels and exposure is inconsistent depending on where you live, time of year, your schedule, etc…

Dark skin absorbs less sunlight, so people with dark skin do not get as much vitamin D from sun exposure as do light-skinned people.

Supplements – Are probably the most reliable way to get the same dosage every day, with diet and sun exposure you don’t really know how much you are getting.

How much should you take?  Recommendations vary from 200 IU to 20,000 IU per day!  This is something you should discuss with your doctor and depends on many factors such as your current vitamin D levels, where you live, sun exposure, time of year, compliance and other factors.

The Vitamin D Council — a scientist-led group promoting vitamin D deficiency awareness — suggests vitamin D treatment might be found helpful in treating or preventing autism, autoimmune disease, cancer, chronic pain, depression, diabetes, heart disease, high blood pressure, flu, neuromuscular diseases, and osteoporosis.  However, clinical trials have not been performed.

Interactions with Medications

Vitamin D supplements have the potential to interact with several types of medications. A few examples are provided Vitamins by Algonquin Chiropractic Centerbelow. Individuals taking these medications on a regular basis should discuss vitamin D intakes with their healthcare providers.

Steroids

Corticosteroid medications such as prednisone, often prescribed to reduce inflammation, can reduce calcium absorption and impair vitamin D metabolism. These effects can further contribute to the loss of bone and the development of osteoporosis associated with their long-term use.

Other medications

Both the weight-loss drug orlistat (brand names Xenical® and alliTM) and the cholesterol-lowering drug cholestyramine (brand names Questran®, LoCholest®, and Prevalite®) can reduce the absorption of vitamin D and other fat-soluble vitamins. Both phenobarbital and phenytoin (brand name Dilantin®), used to prevent and control epileptic seizures, increase the hepatic metabolism of vitamin D to inactive compounds and reduce calcium absorption.  Discuss with your doctor.

What to Do

As we see, vitamin D may be a very important tool in treating and preventing a variety of conditions; however, few clinical trials can back this up.

So, get your levels tested, get sensible amount of sun exposure, eat a good diet with vitamin D rich foods, decide on a good dosage of vitamin D with your doctor and BE WELL!

Remember health is a journey and not a destination. What you do in the practice of health care will go miles and pay dividends over time.

If you still feel that you are struggling in creating a healthy living plan, you will be thrilled to know that Dr. Galante has powerful programs that will teach you the specific steps that will help you to become and stay healthier.

Call for your consultation 847-854-2000.

Mention this article and receive $25 off your initial visit.

Our Mission – To educate and inform patients so you can make educated decisions to improve your health.
Algonquin Chiropractic Center
2210 Huntington Drive North
Algonquin, IL 60102
(847) 854-2000

www.algchiro.com

Improve Memory with Green Tea

According to the journal Nutrients, drinking 2-4 cups of green tea improved cognitive function (brain fuction) or reduced the progression of cognitive dysfunction in elderly subjects.

Dr. Galante is Committed to Helping You!

We are sharing this information with you to keep you informed, improve your health and well-being and help you understand critical health care information and how it impacts your health and your wallet. So what are the implications?Green Tea by Algonquin Chiropractic Center

This is likely the first human trial to show a specific dose of green tea can reverse the progression of cognitive dysfunction in the elderly.

The benefit comes from green teas polyphenol content. Green tea contains 30-40% polyphenols while black tea has 3-10%.

Good news if you are not a green tea fan, 2-4 cups of green tea has the equivalent of 227mg of catechins and 42mg of theanine.  You can find “green tea” pills with the above dosages if you are not a fan of drinking the tea.

The above effects were noticed after 3 months of daily tea drinking or supplementation.

After 3 months the Mini-Mental State Examination Scores were significantly improved in those taking the tea, in particular, short-term memory was improved.

This will have important implications in dementia and Alzheimer’s as short term memory loss is a common finding in these conditions.

Remember to use organic tea and sweeten it with a small amount of raw honey or Xylitol.

Be Well!

If you still feel that you are struggling in creating a healthy living plan, you will be thrilled to know that Dr. Galante has powerful programs that will teach you the specific steps that will help you to become and stay healthier. To learn more about green tea in Algonquin, or any nutrition, call us today!

Call for your consultation 847-854-2000.

Mention this article and receive $25 off your initial visit.

Our Mission – To educate and inform patients so you can make educated decisions to improve your health.

5 Veggie Superfoods

5 Veggie Superfoods – Nutrition in Algonquin

A vegetable-rich diet can help protect you from arthritis, heart disease, stroke, dementia, cancer, and even slow down your body’s aging process.

Dr. Galante is Committed to Helping You!

We are sharing this information with you to keep you informed, improve your health and well-being and help you understand critical health care information and how it impacts your health and your wallet. If you are interested in learning more about nutrition in Algonquin, call us today. So what are the implications?

A recent study found that people who consume seven or more portions of vegetables and fruit per day have a 42% lower risk of dying from all causes, compared to those who eat less than one portion—and vegetables pack the greatest punch.Veggies Nutrition in Algonquin by-Algonquin Chiropractic Center

Here are 5 common nutrient-packed veggies:

1. Tomatoes

Tomatoes are an excellent source of lutein, zeaxanthin, and vitamin C (which is most concentrated in the jelly-like substance that surrounds the seeds), as well as vitamins A, E, and the B vitamins, potassium, manganese, and phosphorus.
Tomatoes are also a particularly concentrated source of lycopene — a carotenoid antioxidant that gives fruits and vegetables like tomatoes and watermelon a pink or red color.

2. Avocado

Avocados are nutritional gems, including being rich sources of monounsaturated fat that your body can easily burn for energy. Because they are so rich in healthy fats, avocados help your body absorb fat-soluble nutrients from other foods.

They also provide close to 20 essential health-boosting nutrients, including potassium, vitamin E, B vitamins, and folic acid.

3. Berries

Berries contain concentrated amounts of the disease-fighting phytochemicals found to boost your immunity, prevent cancer, protect your heart, and prevent seasonal allergies. Berries are lower in sugar than many fruits, so they are less likely to destabilize your insulin levels.

Women who eat more than three servings of blueberries and strawberries per week have been found to enjoy a 32 percent lower risk of heart attack, due to the fruits’ high anthocyanin content.

Two recent studies reveal even more about how berries can protect you against illness. One study published in the June 2014 issue of Cancer Immunology and Immunotherapy identified a compound in black raspberries that suppresses the growth of tumor cells. Another recent study found that strawberries contain a compound called fisetin that may help prevent Alzheimer’s disease and memory loss.

4. Cucumbers

In spite of their mild favor and high water content (95 percent), cucumbers contain a number of necessary vitamins and minerals, as well as exerting anti-inflammatory properties. They are rich in vitamin B5 (pantothenic acid), fisetin, vitamin C, vitamin K, potassium, magnesium, manganese, silica, and fiber, and can help your body eliminate toxins. Recent studies show that cucumbers also contain powerful lignans that bind with estrogen-related bacteria in the digestive tract to potentially reduce your risk of several cancers, including breast, uterine, ovarian, and prostate.

5. Green Leafy Veggies

Consuming a variety of fresh organic greens is one of the absolute best things you can do for your body. Topping the list in terms of nutrient density are watercress (which are really easy to sprout at home), chard, beet greens, and spinach—but adding other leafy greens such as lettuce, kale, collards, dandelion leaves, mustard greens, and escarole will just add to your overall nutrient infusion.
Greens like spinach and kale are loaded with cancer-fighting antioxidants including beta-carotene, vitamin C, and sulforaphane. Spinach provides folate, which research shows can dramatically improve your short-term memory.

Eat a variety of veggies daily, 6-10 servings or more and watch your health improve!

If you still feel that you are struggling in creating a healthy living plan or would like to learn more about nutrition in Algonquin, you will be thrilled to know that Dr. Galante has powerful programs that will teach you the specific steps that will help you to become and stay healthier.

Call for your consultation 847-854-2000.

Mention this article and receive $25 off your initial visit.

Our Mission – To educate and inform patients so you can make educated decisions to improve your health.

Algonquin Chiropractic Center
2210 Huntington Drive North
Algonquin, IL 60102
(847) 854-2000
www.algchiro.com

Send this to a friend