kerplunker
Semi-Pro
Many of you on this board ask of what good sports drinks are and which ones are the best and favorite etc. Well, many of these sports drinks are not so hot, gatorade being probably the worst. Why you ask? Because gatorade is mostly made up of poor carbs. Yes, its important to have carbs, but these carbs are terrible, chemicals that you put into your body, ie. High Fructose Corn Syrup.
What are good carbs? Good question, many carbs are good, but some carbs are favored for intense workouts/matches. Waxy Maize Starch is probably the absolute best for you as it stimulates the release of insulin due to such a high molecular weight that it is absorbed straight into the small intesine. However this is only key for post workout and weight lifting.
Another great carb is Trehalose. This is favored more for during matches and long excersise. Why? Hmmm, because it does not stimulate insulin response as much as other carbs yet supplies you with the calories and energy you need to keep going. Trehalose is derived from corn starch as is waxy maize starch.
Gatorade is also bad cause it lacks protein and key amino acids. Your body is put under high stress and in order to keep good muscle uptake amino acids and protein are important. BCAA (Branched Chain Amino Acids) are very key to the body.
During high intensity exercise, the BCAA's are oxidized for use as fuel and to maintain oxidative metabolite concentration. Supplementing with BCAA's reduces exercise-induced muscle proteolysis (breakdown) and also stimulates muscle protein synthesis.
Whey Protein Isolate is also good. It helps along with the BCAA's to stimulate muscle growth and amino acid replenishment that you lose during workouts.
PeptoPro...This Caesin Hydroslate (Protein) interests me very much. Its ability to force protein directly into the blood stream has a lot of use in a sports drink. This is because it has a full spectrum of amino acids and will be delivered instantly. However this is expensive, prices are reported to be up to $50 per pound. Doses should be around 5-10g's during or post workout.
Beta-Alanine is also something that should be added to a sports drink. Why? Because daily supplemation of beta-alanine (BA) increases carosine stores in your bodys muscle. This will advance your bodys ability to have more muscular endurance and be able to use muscle for a longer period of time at high intensity. (Daily supplemation should be 4.2g - 6g's a day to see results.)(Doses should be spread out to eliminate tingling sensation to the body.)
A supplement that gets really bad press is Creatine, another important addition to your daily intake. This "creatine" that is referred to ever so much as a legal steriod (as its not because it does not mess with your body's endocrine system whatsoever) is good because it increases your body's ability to create ATP. How does it do this? Well creatine is made up of three amino acids with the addition to a phosphate group. This phosphate group binds to Adenine in the body to create, ATP which is stored energy in your body that allows cells to move. There are many forms of creatine...my favorite being Creatine Gluconate. Creatine Monohydrate is effective and the cheapest form. It works and well.
My next supplement of choice to add to the Ultimate Sports drink is Citrulline Malate. This supplement enhances energy uptake by increasing arginine stores in your body. This should be taken in doses from 2g - 5g's and can be spread out or not. However, because of the pump this adds...I recommend only 1g in a sports drink, and the rest spread out during the day.
Electrolytes! Yes, the ever so most important electrolytes. This is stressed very much in sports drinks. Its most noted in gatorade...yet its pure sodium chloride. Uh, yeah, SALT! This is important, but not THAT important. Go ahead, add a dash of salt. Will you notice a huge difference?...probably not.
Potassium! Yes, this is important. Very. One of my favorite and most effective vitamins that should be in all sports drinks. This is due to the fact that it helps eliminate chance of dehydration.
Hmmm. Now to the fun part. Different products each have different things in them. Accelerade you can find in stores and runs about $2 a bottle. Is it worth $2 a bottle for 35 cents of ingredients...no. There are others, like Nibmus Nutrition Posiedon-BA...but even that lacks carbs. However, thats what I recommend...add in carbs to your liking and your good to go. But you can also make your own mix, and add in your own flavors and change around the amounts and stuff at trueprotein.com. Any questions feel free to ask.
A little info about me...I was a tennis player...no longer hardcore due to lack of support. Now I am an aspiring personal trainer/pharmaceuticals major. I am a Junior in high school and like helping people for the best.
I wrote this article cause I read some threads on here lacking good information. I've been a member here for quite sometime and know most of your are good people. Workout, training, nutrition questions I can also answer.
I can also not stress enough how much being is shape can help you. Low bodyfat, good muscle, and a great mind can go a long way in the game of tennis.
- Daniel D.
*I am in no way affiliated with any of the above mentions companies.
Please, as junior tennis players this is the time to learn about proper nutrition and hydration. Use your young age as an advantage to advance further in the game sooner and faster. The speed of todays game requires your body to be more advanced than the recreational player. Take it up to the next level.
What are good carbs? Good question, many carbs are good, but some carbs are favored for intense workouts/matches. Waxy Maize Starch is probably the absolute best for you as it stimulates the release of insulin due to such a high molecular weight that it is absorbed straight into the small intesine. However this is only key for post workout and weight lifting.
Another great carb is Trehalose. This is favored more for during matches and long excersise. Why? Hmmm, because it does not stimulate insulin response as much as other carbs yet supplies you with the calories and energy you need to keep going. Trehalose is derived from corn starch as is waxy maize starch.
Gatorade is also bad cause it lacks protein and key amino acids. Your body is put under high stress and in order to keep good muscle uptake amino acids and protein are important. BCAA (Branched Chain Amino Acids) are very key to the body.
During high intensity exercise, the BCAA's are oxidized for use as fuel and to maintain oxidative metabolite concentration. Supplementing with BCAA's reduces exercise-induced muscle proteolysis (breakdown) and also stimulates muscle protein synthesis.
Whey Protein Isolate is also good. It helps along with the BCAA's to stimulate muscle growth and amino acid replenishment that you lose during workouts.
PeptoPro...This Caesin Hydroslate (Protein) interests me very much. Its ability to force protein directly into the blood stream has a lot of use in a sports drink. This is because it has a full spectrum of amino acids and will be delivered instantly. However this is expensive, prices are reported to be up to $50 per pound. Doses should be around 5-10g's during or post workout.
Beta-Alanine is also something that should be added to a sports drink. Why? Because daily supplemation of beta-alanine (BA) increases carosine stores in your bodys muscle. This will advance your bodys ability to have more muscular endurance and be able to use muscle for a longer period of time at high intensity. (Daily supplemation should be 4.2g - 6g's a day to see results.)(Doses should be spread out to eliminate tingling sensation to the body.)
A supplement that gets really bad press is Creatine, another important addition to your daily intake. This "creatine" that is referred to ever so much as a legal steriod (as its not because it does not mess with your body's endocrine system whatsoever) is good because it increases your body's ability to create ATP. How does it do this? Well creatine is made up of three amino acids with the addition to a phosphate group. This phosphate group binds to Adenine in the body to create, ATP which is stored energy in your body that allows cells to move. There are many forms of creatine...my favorite being Creatine Gluconate. Creatine Monohydrate is effective and the cheapest form. It works and well.
My next supplement of choice to add to the Ultimate Sports drink is Citrulline Malate. This supplement enhances energy uptake by increasing arginine stores in your body. This should be taken in doses from 2g - 5g's and can be spread out or not. However, because of the pump this adds...I recommend only 1g in a sports drink, and the rest spread out during the day.
Electrolytes! Yes, the ever so most important electrolytes. This is stressed very much in sports drinks. Its most noted in gatorade...yet its pure sodium chloride. Uh, yeah, SALT! This is important, but not THAT important. Go ahead, add a dash of salt. Will you notice a huge difference?...probably not.
Potassium! Yes, this is important. Very. One of my favorite and most effective vitamins that should be in all sports drinks. This is due to the fact that it helps eliminate chance of dehydration.
Hmmm. Now to the fun part. Different products each have different things in them. Accelerade you can find in stores and runs about $2 a bottle. Is it worth $2 a bottle for 35 cents of ingredients...no. There are others, like Nibmus Nutrition Posiedon-BA...but even that lacks carbs. However, thats what I recommend...add in carbs to your liking and your good to go. But you can also make your own mix, and add in your own flavors and change around the amounts and stuff at trueprotein.com. Any questions feel free to ask.
A little info about me...I was a tennis player...no longer hardcore due to lack of support. Now I am an aspiring personal trainer/pharmaceuticals major. I am a Junior in high school and like helping people for the best.
I wrote this article cause I read some threads on here lacking good information. I've been a member here for quite sometime and know most of your are good people. Workout, training, nutrition questions I can also answer.
I can also not stress enough how much being is shape can help you. Low bodyfat, good muscle, and a great mind can go a long way in the game of tennis.
- Daniel D.
*I am in no way affiliated with any of the above mentions companies.
Please, as junior tennis players this is the time to learn about proper nutrition and hydration. Use your young age as an advantage to advance further in the game sooner and faster. The speed of todays game requires your body to be more advanced than the recreational player. Take it up to the next level.
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