Lucozade....

lost_in_thought

Thanks GT - that's a good summary!!

artaxerxes

Drink what the Roman Army drank while on the march, Posca - water mixed with a bit of vinegar and honey!

biondino

jashburnham wrote:

biondino wrote:

:

(also your advice re eating more salt is warped - more salt in the blood stream means water will leave the cells via osmosis and people will dehydrate quicker. And it raises blood pressure. You have an alarmingly old wives' attitude to nutrition considering you're looking after the wellbeing of others!)

A bottle of lucozade has, I learn, 266 calories in it. I burn off 300-350 calories on my 7-mile commute. On a 50 mile ride I'm burning 3000-odd calories. So 12 lucozades would make up the shortfall? Energy drinks are unnecessary for people who don't need the energy but let's not demonise them when they're useful - having bonked horrifically after unwisely taking only water on a 40-mile ride I'd rather deal with the calories.

Gotta disagree with you here Blondie. Salts are very important, you lose a lot through sweat, more so on hot days and it is important to replace it. This is from the ACSM - Amercian College of Sports Medicine:

(This pronouncement was written for the Amercian College of Sports Medicine by: Victor A. Convertino, Ph.D., FACSM (Chair); Lawrence E. Armstrong, Ph.D., FACSM; Edward F. Coyle, Ph.D., FACSM; Gary W. Mack, Ph.D.; Michael N. Sawka, Ph.D., FACSM; Leo C. Senay, Jr., Ph.D., FACSM; and W. Michael Sherman, Ph.D., FACSM. )

The primary objective for replacing body fluid loss during exercise is to maintain normal hydration. One should consume adequate fluids during the 24-h period before an event and drink about 500 ml (about 17 ounces) of fluid about 2 h before exercise to promote adequate hydration and allow time for excretion of excess ingested water. To minimize risk of thermal injury and impairment of exercise performance during exercise, fluid replacement should attempt to equal fluid loss. At equal exercise intensity, the requirement for fluid replacement becomes greater with increased sweating during environmental thermal stress. During exercise lasting longer than 1 h, a) carbohydrates should be added to the fluid replacement solution to maintain blood glucose concentration and delay the onset of fatigue, and b) electrolytes (primarily NaCl) should be added to the fluid replacement solution to enhance palatability and reduce the probability for development of hyponatremia. During exercise, fluid and carbohydrate requirements can be met simultaneously by ingesting 600-1200 ml ? h-1 of solutions containing 4%-8% carbohydrate. During exercise greater than 1 h, approximately 0.5-0.7 g of sodium per liter of water would be appropriate to replace that lost from sweating.

I think you're agreeing with me, Jash. I know how important salts are, as I say, but you have to balance salt intake with water intake - just like your boffins are saying!

Stuey01

linoue wrote:

Drink what the Roman Army drank while on the march, Posca - water mixed with a bit of vinegar and honey!

cutting edge!

Dropzone-dog__

biondino wrote:

jashburnham wrote:

biondino wrote:

:

(also your advice re eating more salt is warped - more salt in the blood stream means water will leave the cells via osmosis and people will dehydrate quicker. And it raises blood pressure. You have an alarmingly old wives' attitude to nutrition considering you're looking after the wellbeing of others!)

A bottle of lucozade has, I learn, 266 calories in it. I burn off 300-350 calories on my 7-mile commute. On a 50 mile ride I'm burning 3000-odd calories. So 12 lucozades would make up the shortfall? Energy drinks are unnecessary for people who don't need the energy but let's not demonise them when they're useful - having bonked horrifically after unwisely taking only water on a 40-mile ride I'd rather deal with the calories.

Gotta disagree with you here Blondie. Salts are very important, you lose a lot through sweat, more so on hot days and it is important to replace it. This is from the ACSM - Amercian College of Sports Medicine:

(This pronouncement was written for the Amercian College of Sports Medicine by: Victor A. Convertino, Ph.D., FACSM (Chair); Lawrence E. Armstrong, Ph.D., FACSM; Edward F. Coyle, Ph.D., FACSM; Gary W. Mack, Ph.D.; Michael N. Sawka, Ph.D., FACSM; Leo C. Senay, Jr., Ph.D., FACSM; and W. Michael Sherman, Ph.D., FACSM. )

The primary objective for replacing body fluid loss during exercise is to maintain normal hydration. One should consume adequate fluids during the 24-h period before an event and drink about 500 ml (about 17 ounces) of fluid about 2 h before exercise to promote adequate hydration and allow time for excretion of excess ingested water. To minimize risk of thermal injury and impairment of exercise performance during exercise, fluid replacement should attempt to equal fluid loss. At equal exercise intensity, the requirement for fluid replacement becomes greater with increased sweating during environmental thermal stress. During exercise lasting longer than 1 h, a) carbohydrates should be added to the fluid replacement solution to maintain blood glucose concentration and delay the onset of fatigue, and b) electrolytes (primarily NaCl) should be added to the fluid replacement solution to enhance palatability and reduce the probability for development of hyponatremia. During exercise, fluid and carbohydrate requirements can be met simultaneously by ingesting 600-1200 ml ? h-1 of solutions containing 4%-8% carbohydrate. During exercise greater than 1 h, approximately 0.5-0.7 g of sodium per liter of water would be appropriate to replace that lost from sweating.

I think you're agreeing with me, Jash. I know how important salts are, as I say, but you have to balance salt intake with water intake - just like your boffins are saying!

I think you are both saying the same thing.

The correct way of saying it would be you have to balance fluid & electrolyte loss via an intake which closely matches the loss.
Getting the intake vs loss ratio correct is the key here.

I bet the original lucozade guzzling persons dentist was a happy chap. :shock:

Stone Glider

@gtvlusso If you are looking for a fruit-based restorative fluid after intense training, what about cidrrr? Not that nancy-boy fancy Lunnon stuff, the types out west could point you in the right direction. As for protein, 'tis well known they do hurl a ham into each vat to give it "body".

As far as up-dating your knowledge; don't bother, what goes around comes around. The next fashionable idea is just around the corner. If you wait long enough you will be "cutting edge" again, just like the Roman soldiers.

The good news is that the human body is a very robust system and we are not professional athletes. They are the ones who have to take it all very seriously because they are pushing at the limits. The rest of us are, mostly, faking it. Hence we can sfford to indulge in the "snake oil" being sold on every corner. It won't kill us, even though it may not do us a lot of good.

RedAende

DIY electrolyte drink = orange squash with water and a pinch of lo-salt -which is potassium and not the deadly sodium.

Alternatives are the electrolyte pills that disolve in 500ml tap water.

As for weight loss and Lucozade, London marathon will hand out thousands of litres this weekend and its for instant energy.

For weight lose, Locozade HydroActive is an electrolyte replacement drink, highly palatable, and low calorie.

I make my own energy drinks from SIS powder but if one the move and want to replace electrolytes without too much kcal I'll buy a Locozade Hydroactive.

Rockbuddy

RedAende wrote:

DIY electrolyte drink = orange squash with water and a pinch of lo-salt -which is potassium and not the deadly sodium.

Alternatives are the electrolyte pills that disolve in 500ml tap water.

The electrolyte tabs contain mostly sodium, potassium's good and everything (especially for lactic acid build up) but you need to replace sodium more...

RedAende

The tabs i got from bike shop (cant remember brand) contain Calcium and magnesium too, as does SIS electrolyte powder and all 4 are essential. I had severe cramps after a duathlon and was advised by a medical friend to make sure I get all 4 minerals in future. There is plenty of sodium in most peoples daily diet.

Rockbuddy

RedAende wrote:

The tabs i got from bike shop (cant remember brand) contain Calcium and magnesium too, as does SIS electrolyte powder and all 4 are essential. I had severe cramps after a duathlon and was advised by a medical friend to make sure I get all 4 minerals in future. There is plenty of sodium in most peoples daily diet.

Active ingredients level (mg)
Sodium (carbonates) 360.0
Potassium (bicarbonate) 100.0
Calcium (carbonate) 12.5
Magnesium (sulfate) 25.0
Vitamin C 37.5
Vitamin B2 500mcg

The main ingredients of Nuun hydration tabs, unless you have lots of processed food and snacks with MSGs and the like then you shouldn't have too much sodium in your diet. I'm just saying proportionally of the 4 you mentioned sodium is the most abundant. I'm pretty sure it's the same for most electrolyte mixes, maybe wrong??? I know too much sodium causes high blood pressure and the likes but too little is also bad for ya, I guess it's all balance.

Dropzone-dog__

Potassium tends to be taken in by the cells themselves.
Sodium tends to be a part of extracellular fluid.
An excess of both or an imbalance due to osmotic & electrical potentials does not really come recommended.

An imbalance could lead to serious health issues.

Isotonic drinks are what you should be aiming for otherwise, a hypertonic or, hypotonic cellular situation could occur.

Rockbuddy

Dropzone-dog__ wrote:

Potassium tends to be taken in by the cells themselves.
Sodium tends to be a part of extracellular fluid.

Not quite, all cells have Na+, Ca2+, K+ and Mg2+ channels which allow influx and eflux of all these salts as part of natural processes. Not my field but I think I'm right there...

Agree with the rest of your post though

Yes, I've been told I am a pedant before

Dropzone-dog__

Haha at least you are attempting to argue it from a bioenergetic perspective.

On a commute homeostsasis tends to sort its self out in anyway.
To be honest its not like a major issue in anway.

Rockbuddy

Well trying, like I said not my field. Like you say at the end of the day, if you feed ya self enough nutrients the body sorts out the rest (within reason of course ).