How to Buy a Sports Nutrition Product

Sports nutrition products come in drinks, powders, gels and bars. To select the right sports nutrition products, consider the ingredients and the nature and extent of your exercise regimen.

Difficulty: Moderate

Instructions

1. Understand exercise induced fatigue. Glucose is the source of energy for the body. It comes from the digestion of carbohydrates. Excess glucose is stored in the liver and muscles as glycogen. Exercise results in fatigue when the glycogen stores are used up. To delay fatigue, drink products containing carbohydrates during exercise. Carbohydrate load before exercise. Eat carbohydrates in the form of sports nutrition gels and bars during prolonged waiting times.

2. Consider the glycemic index. This is the ability of a food to increase blood glucose levels, producing energy during exercise. Sports nutrition products containing sucrose and dextrose have a high glycemic index. The energy boost is strong, but short-lived and requires additional doses at 30-minute intervals. Fructose, galactose and maltodextrin have a moderate glycemic index. The energy boost is moderate and sustained. Use these products when exercise lasts several hours.

3. Replace water and electrolytes lost through perspiration. This is necessary when exercise lasts for several hours or occurs frequently throughout the day under hot and humid conditions. Look for sodium and potassium on the ingredient labels of sports nutrition products.

4. Evaluate fat content. Fat is included in sports nutrition products as a substitute for glucose. Fat causes a full, bloated feeling. Use sports nutrition products containing fat when you're not exercising.

5. Examine protein. Protein repairs muscle damage, adds to lean body mass and supplies energy. Sports nutrition products containing protein are appropriate for body building and post-exercise recovery.

6. Assess antioxidants. These appear on labels as vitamins A, E, C, B1, B6, B12, alpha lipoic acid, carotenoids, glutathione, n-acetylcysteine and coenzyme Q-10. Sports nutrition products containing these antioxidants claim to reduce damage to cells and tissues caused by exercise. Antioxidants are appropriate for sports nutrition products you would take during exercise or recovery.

7. Weigh ease of use. Sports nutrition bars and gels are easy to carry, but they require water for effective metabolism by the body. Bars often contain ingredients more suited to post-exercise recovery. Sports nutrition drinks combine carbohydrates and electrolytes with water.

Tips & Warnings

• Drink plenty of water and monitor for sufficient urine output if you use sports nutrition products containing high amounts of protein.

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