1 00:00:00,800 --> 00:00:05,080 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:09,720 --> 00:00:15,800 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. Our 3 00:00:15,960 --> 00:00:22,520 Speaker 1: sports drinks really bad for you? Sports drinks versus water. 4 00:00:23,280 --> 00:00:27,400 Speaker 1: Let's talk about that common topic of discussion that I 5 00:00:27,520 --> 00:00:31,400 Speaker 1: have almost daily with other parents. I have kids who 6 00:00:31,400 --> 00:00:35,560 Speaker 1: play sports. Many of you do as well, and that's 7 00:00:35,560 --> 00:00:38,960 Speaker 1: where we'll start the discussion to some degree, because I 8 00:00:39,080 --> 00:00:41,839 Speaker 1: often hear from parents, Oh, I would never wait, why 9 00:00:41,880 --> 00:00:44,879 Speaker 1: are you giving your kid a sports drink? It's all sugar, 10 00:00:45,600 --> 00:00:47,839 Speaker 1: It's no better than a soda. And there's actually a 11 00:00:47,840 --> 00:00:50,279 Speaker 1: paper I I pulled that said the exact same thing 12 00:00:50,320 --> 00:00:53,400 Speaker 1: and went on to say that they are dangerous for kids. 13 00:00:54,120 --> 00:00:55,840 Speaker 1: We're gonna talk about it. We're gonna talk about it 14 00:00:55,880 --> 00:01:00,680 Speaker 1: from the scientific standpoint. It is yet again and absolutely 15 00:01:00,720 --> 00:01:04,560 Speaker 1: perfect topic for this show. And there's a lot of 16 00:01:05,680 --> 00:01:09,560 Speaker 1: just myths out there. There's just bad information. And then 17 00:01:09,600 --> 00:01:14,200 Speaker 1: there's how do I want to put it, like, why 18 00:01:14,240 --> 00:01:17,160 Speaker 1: are you fighting that battle when it comes to sugar 19 00:01:18,000 --> 00:01:22,200 Speaker 1: and sodium? But you're not fighting it during meal time? 20 00:01:23,040 --> 00:01:25,280 Speaker 1: So we're gonna talk about that too, and we're gonna 21 00:01:25,319 --> 00:01:28,000 Speaker 1: talk about how it was invented. Some of you may 22 00:01:28,040 --> 00:01:30,280 Speaker 1: know it, some of you may not, And that's how 23 00:01:30,280 --> 00:01:31,920 Speaker 1: I'm gonna start. We gonna start with the history of it, 24 00:01:31,959 --> 00:01:36,560 Speaker 1: because that's really important. But suddenly everyone is a nutritionists 25 00:01:36,600 --> 00:01:40,200 Speaker 1: or sports nutritionist when it comes to sports drinks, and 26 00:01:40,240 --> 00:01:43,880 Speaker 1: there's a purpose for them people, and that will come 27 00:01:43,880 --> 00:01:45,880 Speaker 1: out when I give you the simple history of one 28 00:01:45,920 --> 00:01:49,280 Speaker 1: of the most famous And let me start by saying, 29 00:01:49,720 --> 00:01:55,320 Speaker 1: they have no connection financial or otherwise to a sports drink. 30 00:01:56,000 --> 00:01:59,680 Speaker 1: I have extensive experience using them, and I will talk 31 00:01:59,680 --> 00:02:02,840 Speaker 1: about at because this show is about the science and 32 00:02:02,880 --> 00:02:05,480 Speaker 1: then the anecdotal. And I know that some of the 33 00:02:05,520 --> 00:02:08,320 Speaker 1: criticisms of myself and this show has been that I 34 00:02:08,360 --> 00:02:13,720 Speaker 1: talked about myself occasionally or frequently when it connects. But 35 00:02:13,760 --> 00:02:15,840 Speaker 1: that should be a good thing to you. I walked 36 00:02:15,840 --> 00:02:19,960 Speaker 1: to walk. I've literally raced in China and Malaysia and 37 00:02:20,080 --> 00:02:23,800 Speaker 1: New Zealand and South Korea where the conditions were brutal. 38 00:02:24,120 --> 00:02:29,080 Speaker 1: So I can bring you my experience with sports drinks 39 00:02:29,160 --> 00:02:32,960 Speaker 1: and sodium and electrolytes. And let me start by saying this, 40 00:02:33,760 --> 00:02:36,120 Speaker 1: and this is kind of crazy to say, but it's 41 00:02:36,160 --> 00:02:40,520 Speaker 1: the truth. Figuring out the ideology the cause of things. 42 00:02:41,040 --> 00:02:44,720 Speaker 1: You know, people will say I took this sports drink, 43 00:02:44,919 --> 00:02:46,560 Speaker 1: you know, at mile twenty of a marathon, and it 44 00:02:46,680 --> 00:02:48,800 Speaker 1: ruined my race. Well, maybe it was that you were 45 00:02:48,800 --> 00:02:51,560 Speaker 1: at mal twenty, and maybe there was a thousand other 46 00:02:51,639 --> 00:02:54,280 Speaker 1: factors that contributed to it. So figuring out cause and 47 00:02:54,320 --> 00:02:56,440 Speaker 1: effect it's pretty much what this show is all about. 48 00:02:56,680 --> 00:03:00,800 Speaker 1: When we talk about certain concepts, and it's rarely black 49 00:03:00,840 --> 00:03:03,040 Speaker 1: and white. And I'm not saying that this is a 50 00:03:03,040 --> 00:03:05,680 Speaker 1: black and white topic, but I'm getting ahead of myself. 51 00:03:05,760 --> 00:03:07,200 Speaker 1: Let me just say that when I talk about it, 52 00:03:07,240 --> 00:03:12,000 Speaker 1: my experience with it is profound, and so my experiment 53 00:03:12,040 --> 00:03:15,359 Speaker 1: of one I've suffered all around the world benefits you, 54 00:03:15,919 --> 00:03:18,359 Speaker 1: and it benefits the readers of my books. Especially when 55 00:03:18,360 --> 00:03:21,200 Speaker 1: I wrote my marathon method book, in my twelve Week 56 00:03:21,240 --> 00:03:25,280 Speaker 1: Triathlon book and then my sports nutrition book Swim, Bike, Run, Eat, 57 00:03:26,040 --> 00:03:28,400 Speaker 1: I not only talked about the science, but then my 58 00:03:28,480 --> 00:03:32,720 Speaker 1: personal experience, and that's an experimentation of one, but then 59 00:03:33,520 --> 00:03:35,720 Speaker 1: also all the people I had coached over the years, 60 00:03:36,960 --> 00:03:42,040 Speaker 1: because that's where we start to find what works and 61 00:03:42,120 --> 00:03:44,960 Speaker 1: what makes sense. Because science can only do so much 62 00:03:45,200 --> 00:03:49,240 Speaker 1: and anecdotal can only do so much. We are all different, 63 00:03:50,080 --> 00:03:54,000 Speaker 1: but there are things that connect and there are scientific truths. 64 00:03:54,240 --> 00:03:56,560 Speaker 1: We take all those things and we put them together 65 00:03:56,800 --> 00:03:58,520 Speaker 1: and then we figure out what works. But we don't 66 00:03:58,560 --> 00:04:02,520 Speaker 1: just say you can't have sports drinks. They're filled with sugar, 67 00:04:02,680 --> 00:04:05,720 Speaker 1: yeah for a reason. They're filled with sodium, yeah for 68 00:04:05,760 --> 00:04:08,880 Speaker 1: a reason. And we're going to talk about that reason 69 00:04:09,120 --> 00:04:11,480 Speaker 1: when we come back from the break. When we come back. 70 00:04:12,440 --> 00:04:15,800 Speaker 1: The history the story behind one of the most popular 71 00:04:15,880 --> 00:04:19,080 Speaker 1: sports drinks, and it's a really interesting story and it 72 00:04:19,160 --> 00:04:21,280 Speaker 1: sets the tone for what we're gonna talk about. Our 73 00:04:21,279 --> 00:04:24,160 Speaker 1: sports drinks really bad for you, we'll find out when 74 00:04:24,160 --> 00:04:38,120 Speaker 1: we come back. So again, this is a topic I 75 00:04:38,160 --> 00:04:41,960 Speaker 1: absolutely love, and yes, I love all the topics, but 76 00:04:42,120 --> 00:04:46,680 Speaker 1: this comes up frequently, and I have this discussion frequently. 77 00:04:47,320 --> 00:04:50,760 Speaker 1: But let's go into the history right one of the 78 00:04:50,800 --> 00:04:54,159 Speaker 1: most well known sports drinks. Let me see if I can. 79 00:04:55,040 --> 00:04:57,200 Speaker 1: Many of you obviously know what that one would be. 80 00:04:57,960 --> 00:05:01,560 Speaker 1: I'm gonna read you right from their side eight the 81 00:05:01,600 --> 00:05:03,760 Speaker 1: history of it and try to leave the name out, 82 00:05:04,640 --> 00:05:06,800 Speaker 1: but you'll figure it out pretty quickly. In the early 83 00:05:06,839 --> 00:05:10,560 Speaker 1: summer of nineteen sixty five, a University of Florida assistant 84 00:05:10,600 --> 00:05:13,840 Speaker 1: coach sat down with the team of university physicians and 85 00:05:13,880 --> 00:05:16,320 Speaker 1: asked them to determine why so many of his players 86 00:05:16,520 --> 00:05:20,159 Speaker 1: were being affected by heat and heat related illnesses. So 87 00:05:20,360 --> 00:05:24,599 Speaker 1: n sixty five University of Florida coach, saying what was 88 00:05:24,640 --> 00:05:29,160 Speaker 1: going on? Alright? The researchers soon discovered two key factors 89 00:05:29,160 --> 00:05:32,919 Speaker 1: that were causing the Gator players to wilt. Did that 90 00:05:32,960 --> 00:05:36,359 Speaker 1: just give away what it is? The fluids and the 91 00:05:36,440 --> 00:05:40,640 Speaker 1: electro lights the players loss through sweat. We're not being replaced. 92 00:05:40,960 --> 00:05:44,000 Speaker 1: And the large amounts of carbohydrates the players bodies used 93 00:05:44,000 --> 00:05:48,360 Speaker 1: for energy. We're not being replenished. Let me stop there. 94 00:05:49,080 --> 00:05:52,000 Speaker 1: So we got fluids, we have electro lights, and we 95 00:05:52,040 --> 00:05:55,480 Speaker 1: have carbohydrates. The researchers then took their findings into the 96 00:05:55,560 --> 00:06:00,320 Speaker 1: lab and scientifically formulated a new, precisely balanced carbon drate 97 00:06:00,400 --> 00:06:04,640 Speaker 1: electrolyte beverage that would adequately replace the key components lost 98 00:06:05,000 --> 00:06:08,440 Speaker 1: by the Gator players through sweating and exercise. What do 99 00:06:08,440 --> 00:06:13,040 Speaker 1: you think they called it? They called their concoction gatorade? 100 00:06:14,040 --> 00:06:18,400 Speaker 1: All right, two more paragraphs. Soon after the researchers introduced 101 00:06:18,480 --> 00:06:21,760 Speaker 1: their gatorade formula to the team, the Gators began winning, 102 00:06:22,000 --> 00:06:25,400 Speaker 1: outlasting a number of heavily favored opponents in the withering 103 00:06:25,480 --> 00:06:29,200 Speaker 1: heat and finishing the season at seven and four. The 104 00:06:29,240 --> 00:06:32,560 Speaker 1: team's success progressed even more during the nineteen sixty six season, 105 00:06:32,839 --> 00:06:36,039 Speaker 1: with the Gators finishing at nine and two and winning 106 00:06:36,080 --> 00:06:38,960 Speaker 1: the Orange Bowl for the first time ever in the 107 00:06:39,000 --> 00:06:41,880 Speaker 1: history of the school. Word about Gatorade began to spread 108 00:06:41,920 --> 00:06:44,640 Speaker 1: outside of the state of Florida, and both the University 109 00:06:44,680 --> 00:06:48,120 Speaker 1: of Richmond and Miami of Ohio began ordering batches of 110 00:06:48,160 --> 00:06:51,640 Speaker 1: Gatorade for their football teams. Orders from other college football 111 00:06:51,640 --> 00:06:54,799 Speaker 1: programs across the country soon followed, as playing without Gatorade 112 00:06:54,800 --> 00:06:58,000 Speaker 1: on your sidelines began to be likened to playing with 113 00:06:58,080 --> 00:07:00,680 Speaker 1: just ten men on the field. So there you have it. 114 00:07:01,200 --> 00:07:04,720 Speaker 1: Interesting history of Gatorade. Now, I know many of your say, 115 00:07:04,760 --> 00:07:08,719 Speaker 1: why would you possibly read from gator Because there's a 116 00:07:08,760 --> 00:07:11,480 Speaker 1: point to it, there's science behind it. Let me say 117 00:07:11,480 --> 00:07:14,200 Speaker 1: this that years ago, Yes, I used to lecture for 118 00:07:14,240 --> 00:07:21,000 Speaker 1: Gatorade at Marathon Expose, at Triathlon Expose, and I worked 119 00:07:21,000 --> 00:07:25,080 Speaker 1: with some great or lectured with some great pH d 120 00:07:25,280 --> 00:07:29,520 Speaker 1: level researchers, ones you would recognize when they used to 121 00:07:29,600 --> 00:07:33,680 Speaker 1: run those Gatorade commercials. Heavily studied, so you go, they're 122 00:07:33,680 --> 00:07:36,960 Speaker 1: totally biased. Tom Listen, I get it. If I read 123 00:07:36,960 --> 00:07:40,880 Speaker 1: a study to you and it is financed by the 124 00:07:40,920 --> 00:07:43,720 Speaker 1: company that is pushing we're gonna talk about that. Of course, 125 00:07:44,400 --> 00:07:48,560 Speaker 1: of course who's the money behind the research. Of course, 126 00:07:48,920 --> 00:07:55,360 Speaker 1: what matters here is the physiological reasons for consuming a 127 00:07:55,480 --> 00:07:59,120 Speaker 1: sports drink, and that goes for before, during, and after 128 00:07:59,160 --> 00:08:06,640 Speaker 1: an event. Written that article innumerable times pre workout or event, 129 00:08:07,320 --> 00:08:11,360 Speaker 1: during and after. I'll give you those guidelines. But this 130 00:08:11,440 --> 00:08:14,120 Speaker 1: is the history of it. And now you could say, well, 131 00:08:14,160 --> 00:08:17,240 Speaker 1: that football team would have just done better, and the 132 00:08:17,240 --> 00:08:20,640 Speaker 1: other football teams would have just done better. But we're 133 00:08:20,640 --> 00:08:23,560 Speaker 1: talking about sweat here, people, and we're talking about energy. 134 00:08:23,760 --> 00:08:28,760 Speaker 1: Sweat and energy really important carbohydrates, electrolytes, fluid. So that's 135 00:08:28,760 --> 00:08:31,280 Speaker 1: gonna come up again, but they're very important to start 136 00:08:31,320 --> 00:08:38,320 Speaker 1: with that start with the history of Gatorade and all 137 00:08:38,320 --> 00:08:40,560 Speaker 1: the sports strengths that have come after. But I do 138 00:08:40,600 --> 00:08:45,280 Speaker 1: want to say one more time, heavily researched the Gatorade 139 00:08:45,400 --> 00:08:50,520 Speaker 1: Sports Science Institute. Top triathletes, top runners, they go there. 140 00:08:51,360 --> 00:08:52,959 Speaker 1: I don't think it's as big as it used to be. 141 00:08:53,240 --> 00:08:57,880 Speaker 1: Unfortunately I could be wrong. But they study sweat rates, 142 00:08:58,440 --> 00:09:02,000 Speaker 1: they study electro light loss, we were living in a 143 00:09:02,040 --> 00:09:03,920 Speaker 1: time now where you're gonna be able to where you 144 00:09:03,960 --> 00:09:07,839 Speaker 1: already can actually test that with yourself. And I'll give 145 00:09:07,840 --> 00:09:11,880 Speaker 1: you one of the quickest homemade sweat rate test and 146 00:09:11,920 --> 00:09:16,160 Speaker 1: then one about being a quote unquote salty sweater. Okay, 147 00:09:16,200 --> 00:09:18,760 Speaker 1: but let's go back to you. Go why would you 148 00:09:18,800 --> 00:09:24,960 Speaker 1: possibly drink a sports drink? Well, those three reasons. We're 149 00:09:25,000 --> 00:09:31,480 Speaker 1: talking fluid, we're talking carbohydrates, and we're talking electrolytes. Now, 150 00:09:31,960 --> 00:09:34,680 Speaker 1: I'm gonna start by giving you the rule of thumb 151 00:09:34,800 --> 00:09:39,800 Speaker 1: that any sports nutritionists worth their salt pun intended gives 152 00:09:40,800 --> 00:09:46,000 Speaker 1: exercise lasting less than an hour, and you know, favorable climates, 153 00:09:46,200 --> 00:09:50,760 Speaker 1: not too hot, not too intense. Water, you need fluid. 154 00:09:50,920 --> 00:09:56,080 Speaker 1: You need to replace or continue to hydrate with the 155 00:09:56,160 --> 00:10:02,040 Speaker 1: fluid you are losing through sweat. And I encourage you 156 00:10:02,040 --> 00:10:03,920 Speaker 1: if you haven't listened to the show. After you listen 157 00:10:03,920 --> 00:10:07,040 Speaker 1: to this one, go listen to the episode I did. 158 00:10:07,600 --> 00:10:10,000 Speaker 1: Do you need to sweat for it to be an 159 00:10:10,000 --> 00:10:13,920 Speaker 1: effective workout? Because I talked about sweat in a little 160 00:10:13,960 --> 00:10:17,000 Speaker 1: greater detail than I will hear. But what we need 161 00:10:17,040 --> 00:10:20,600 Speaker 1: to know, what you need to know is that when 162 00:10:20,640 --> 00:10:27,360 Speaker 1: you sweat, you lose fluid, you lose electrolytes, and you 163 00:10:27,400 --> 00:10:31,040 Speaker 1: are you're burning carbohydrates, right, and that's almost an after effect, 164 00:10:31,040 --> 00:10:34,080 Speaker 1: but we'll talk about that. What I'm more concerned about 165 00:10:34,120 --> 00:10:37,160 Speaker 1: for the top line of this discussion is the fluid 166 00:10:37,200 --> 00:10:43,960 Speaker 1: and the electrolytes, all right, So that is where we start. 167 00:10:45,840 --> 00:10:49,439 Speaker 1: That's sweating. So when you're doing an hour, fine, absolutely 168 00:10:49,480 --> 00:10:50,880 Speaker 1: most people at the gym, if you're going to the 169 00:10:50,960 --> 00:10:54,000 Speaker 1: gym for the most part, unless you're an endurance athlete 170 00:10:54,080 --> 00:10:56,920 Speaker 1: or someone doing a much longer, much more intense workout, 171 00:10:57,080 --> 00:11:06,640 Speaker 1: water that's it during especially And yes, the statistics are 172 00:11:06,720 --> 00:11:10,800 Speaker 1: very simple. I'm not gonna not admit and and talk 173 00:11:10,880 --> 00:11:13,520 Speaker 1: about the fact that sports drinks are are one of 174 00:11:13,559 --> 00:11:17,199 Speaker 1: the things that are leading to obesity along with soda. 175 00:11:17,240 --> 00:11:20,559 Speaker 1: Sports drinks are up there. So here's the very simple 176 00:11:20,559 --> 00:11:23,480 Speaker 1: way to really start this discussion. If you're worried about 177 00:11:23,520 --> 00:11:26,080 Speaker 1: the salt and the sugar, you're you shouldn't be drinking it, 178 00:11:26,960 --> 00:11:28,840 Speaker 1: because those are the reasons you should be drinking it, 179 00:11:30,000 --> 00:11:34,320 Speaker 1: the sugar and the salt. The sugar is energy, and 180 00:11:34,360 --> 00:11:39,800 Speaker 1: people like me who are doing longer workouts in hot environments, 181 00:11:40,160 --> 00:11:43,240 Speaker 1: I need that in a few minutes. I'll tell you 182 00:11:43,320 --> 00:11:47,079 Speaker 1: exactly why and how I know I've experienced it. And 183 00:11:47,400 --> 00:11:50,040 Speaker 1: when you when you don't have it, which is so 184 00:11:50,120 --> 00:11:52,960 Speaker 1: often the case when it comes to UH sports medicine 185 00:11:53,120 --> 00:11:56,000 Speaker 1: and and injuries, when things go wrong, that's when you 186 00:11:56,000 --> 00:11:59,960 Speaker 1: truly realize how the body works, whether it's muscular, skelet 187 00:12:00,000 --> 00:12:08,240 Speaker 1: really or nutritionally. But that sugar and that salt is 188 00:12:08,280 --> 00:12:12,680 Speaker 1: there for a reason. It's there for a reason. That's 189 00:12:12,720 --> 00:12:17,120 Speaker 1: what the researchers at the University of Florida figured out 190 00:12:17,120 --> 00:12:21,000 Speaker 1: that we're missing. So let's go back to kids. And 191 00:12:21,040 --> 00:12:23,920 Speaker 1: this is a little tough love. It's a little tough love, 192 00:12:24,000 --> 00:12:26,520 Speaker 1: but listen, you gotta be honest. If you can't be 193 00:12:26,559 --> 00:12:30,000 Speaker 1: honest when it comes to your exercise and nutrition, as 194 00:12:30,679 --> 00:12:33,280 Speaker 1: many people are not, and it takes there's a there's 195 00:12:33,320 --> 00:12:39,000 Speaker 1: a there's a scale, it's on a continuum, but you 196 00:12:39,080 --> 00:12:42,520 Speaker 1: gotta learn to be honest. So many of the parents 197 00:12:42,520 --> 00:12:44,560 Speaker 1: who come at me when they see me hand one 198 00:12:44,640 --> 00:12:47,760 Speaker 1: of my sons a sports drink after they're on maybe 199 00:12:47,760 --> 00:12:51,840 Speaker 1: their second game of the day, and that's an important 200 00:12:51,840 --> 00:12:56,000 Speaker 1: factor to the amount our kids exercise. Now, it's insane 201 00:12:56,640 --> 00:12:59,280 Speaker 1: for those of you who have kids in organized sports, 202 00:13:00,600 --> 00:13:02,360 Speaker 1: but they'll come up to me and say, what, there's 203 00:13:02,440 --> 00:13:05,440 Speaker 1: the sugar in that? What are you doing? And I'll say, yeah, 204 00:13:05,440 --> 00:13:07,480 Speaker 1: that's exactly why I'm giving it to them, along with 205 00:13:07,520 --> 00:13:10,680 Speaker 1: the electrolytes and the fluids. But these are the same 206 00:13:10,760 --> 00:13:17,400 Speaker 1: parents who feed their kids what goldfish and other processed 207 00:13:17,400 --> 00:13:21,960 Speaker 1: foods and chicken nuggets. So they're fighting that battle and 208 00:13:22,000 --> 00:13:24,520 Speaker 1: I get it. And I know some of you are cringing, 209 00:13:25,320 --> 00:13:27,760 Speaker 1: sorry what the show is about. I'm gonna give you 210 00:13:27,800 --> 00:13:31,160 Speaker 1: the truth, and you gotta look at yourself. So many 211 00:13:31,200 --> 00:13:33,559 Speaker 1: of these people were screaming about, you know, feeding their 212 00:13:33,600 --> 00:13:36,360 Speaker 1: kids healthy stuff or not feeding them. Giving them sports 213 00:13:36,440 --> 00:13:41,640 Speaker 1: drinks are by no means feeding them super healthy foods 214 00:13:41,640 --> 00:13:45,400 Speaker 1: without a crazy amount of sugar and sodium to begin with. 215 00:13:47,760 --> 00:13:50,880 Speaker 1: But there's a point for the sports drink, and again, 216 00:13:50,920 --> 00:13:53,600 Speaker 1: our kids if they are in organized sports. And I'm 217 00:13:53,640 --> 00:13:55,920 Speaker 1: throwing kids out there because it's just starting the discussion. 218 00:13:55,920 --> 00:14:01,200 Speaker 1: I'll talk about it with adults as well. But kids 219 00:14:01,200 --> 00:14:07,520 Speaker 1: are exercising like crazy to three events a day, they're 220 00:14:07,559 --> 00:14:12,599 Speaker 1: sweating like crazy, and you need to replace the electrolytes, 221 00:14:13,440 --> 00:14:15,640 Speaker 1: you need to replace the liquid, and you need to 222 00:14:15,679 --> 00:14:18,560 Speaker 1: give them the energy to go to that next event 223 00:14:18,679 --> 00:14:22,640 Speaker 1: especially or replace what they what they burned. And I 224 00:14:22,680 --> 00:14:24,280 Speaker 1: know you're saying, well, there's other ways to do it. 225 00:14:24,720 --> 00:14:29,320 Speaker 1: I'll get there. I'll get there. But that is the difference. 226 00:14:29,320 --> 00:14:31,840 Speaker 1: So don't fight the battle after you just ask your 227 00:14:31,920 --> 00:14:34,920 Speaker 1: kid to do you know, three soccer games back to 228 00:14:35,000 --> 00:14:38,880 Speaker 1: back on a Sunday, or you know, three hours of 229 00:14:38,920 --> 00:14:46,160 Speaker 1: gymnastics sweating like crazy. There's a point to the sports 230 00:14:46,200 --> 00:14:49,680 Speaker 1: drink and I don't care, you know, I throw Gatoright 231 00:14:49,720 --> 00:14:51,800 Speaker 1: out there because it's just listen, if you're gonna have 232 00:14:51,840 --> 00:14:55,120 Speaker 1: a sports drink. It is one of the most highly researched. 233 00:14:55,280 --> 00:14:57,040 Speaker 1: It's been around for a really long time, and it 234 00:14:57,120 --> 00:15:00,600 Speaker 1: proven to be effective for the goals that the people 235 00:15:00,600 --> 00:15:02,960 Speaker 1: who consume them are trying to achieve. And that is 236 00:15:03,000 --> 00:15:05,840 Speaker 1: really important. No, your kids should not be drinking Gatorades 237 00:15:05,880 --> 00:15:12,320 Speaker 1: as a drink. No wrong, shouldn't be doing it. Should 238 00:15:12,360 --> 00:15:17,800 Speaker 1: be drinking water, should be drinking other things. But when 239 00:15:17,920 --> 00:15:20,920 Speaker 1: you're asking your child or yourself, start to get to 240 00:15:21,040 --> 00:15:23,920 Speaker 1: the adult side and you want to perform at your 241 00:15:23,960 --> 00:15:27,480 Speaker 1: best and you want to be able to not be 242 00:15:27,640 --> 00:15:30,920 Speaker 1: dehydrated and be ready for not only your next workout, 243 00:15:30,920 --> 00:15:34,280 Speaker 1: but the day and you're working out hard and consistently. 244 00:15:35,480 --> 00:15:37,360 Speaker 1: Many of you are who listen to the show. Some 245 00:15:37,440 --> 00:15:39,800 Speaker 1: are just starting your fitness journey, but some of you, 246 00:15:40,440 --> 00:15:44,880 Speaker 1: many of you are super motivated and are farther down 247 00:15:45,040 --> 00:15:49,320 Speaker 1: in your fitness journey as we call it. I could 248 00:15:49,320 --> 00:15:51,560 Speaker 1: not do what I do, and yes I'm a little 249 00:15:51,560 --> 00:15:55,360 Speaker 1: more extreme than most, but even just the frequency and 250 00:15:55,400 --> 00:15:57,880 Speaker 1: the amount I sweat, I need to replace it. So 251 00:15:57,960 --> 00:16:01,360 Speaker 1: let me go there the really quick test, the sweat test. 252 00:16:02,080 --> 00:16:05,120 Speaker 1: How much fluid you you, I'm sorry, lose or use 253 00:16:05,560 --> 00:16:11,720 Speaker 1: in an hour? Weigh yourself naked, exercise for an hour, 254 00:16:13,040 --> 00:16:18,080 Speaker 1: and then weigh yourself again. I sweat on average three 255 00:16:18,120 --> 00:16:21,720 Speaker 1: to four pounds of water out And this goes to 256 00:16:21,800 --> 00:16:24,120 Speaker 1: the whole thing. You see, I'm gonna go out on 257 00:16:24,120 --> 00:16:26,200 Speaker 1: a tangent. I'm gonna avoid going off on a tangent 258 00:16:26,400 --> 00:16:29,400 Speaker 1: about why the scale doesn't matter in the grand ski 259 00:16:29,840 --> 00:16:33,680 Speaker 1: obviously matters, But when it comes to the fluctuations in 260 00:16:33,720 --> 00:16:38,400 Speaker 1: an hour, three to four pounds and it's a point 261 00:16:38,520 --> 00:16:41,360 Speaker 1: a pound that is the rule of thumb. It's a 262 00:16:41,440 --> 00:16:45,240 Speaker 1: rough estimate, but you need to replace a pint of 263 00:16:45,280 --> 00:16:49,840 Speaker 1: fluid for every pound you lose, and it just doesn't 264 00:16:50,760 --> 00:16:56,200 Speaker 1: include water. If you're someone like me who sweats out 265 00:16:56,240 --> 00:17:01,000 Speaker 1: an insane amount of electrolytes, and how do I know that, 266 00:17:01,880 --> 00:17:04,959 Speaker 1: it's called a salty sweater. I am a salty sweater. 267 00:17:05,200 --> 00:17:11,199 Speaker 1: I have posted pictures on Instagram post race Boston marathons, 268 00:17:11,240 --> 00:17:15,119 Speaker 1: some really hot iron Man's but even you know, uh, listen, 269 00:17:15,160 --> 00:17:20,560 Speaker 1: an hour in a hot environment. You literally see white 270 00:17:20,600 --> 00:17:26,960 Speaker 1: stains on my clothing. That's electrolytes, that's sodium that you 271 00:17:27,040 --> 00:17:30,320 Speaker 1: just sweat it out. And I'm not gonna get into 272 00:17:30,320 --> 00:17:35,440 Speaker 1: a deep you know, a physiological discussion of muscle contractions 273 00:17:35,480 --> 00:17:40,159 Speaker 1: and sodium and electrolytes and the balance. But and it's 274 00:17:40,160 --> 00:17:42,560 Speaker 1: another kind. I love what I do. It's another show 275 00:17:42,760 --> 00:17:45,280 Speaker 1: entirely on cramping. But but I have to talk about 276 00:17:45,280 --> 00:17:48,640 Speaker 1: that because it's connected. I'm a salty sweater. I lose 277 00:17:48,720 --> 00:17:51,960 Speaker 1: four pounds, three or four pounds of water, fluids, and 278 00:17:52,080 --> 00:17:54,720 Speaker 1: a ridiculous amount of sodium. Now you may be saying 279 00:17:54,760 --> 00:17:58,320 Speaker 1: that's you, Tom, that's not me. You probably, yes, you're right, 280 00:17:59,000 --> 00:18:03,680 Speaker 1: individual differences is but you lose fluid, you lose electrolytes, 281 00:18:03,760 --> 00:18:06,520 Speaker 1: maybe not at the same rate. They need to be replaced. 282 00:18:08,440 --> 00:18:12,960 Speaker 1: And yes, overarchingly, we want to get as much from 283 00:18:13,000 --> 00:18:17,600 Speaker 1: real food and healthier natural drinks as possible, but there's 284 00:18:17,600 --> 00:18:19,920 Speaker 1: certain things we just can't. If we could, we would, 285 00:18:21,080 --> 00:18:24,439 Speaker 1: And I the greatest lesson for all of this is 286 00:18:24,480 --> 00:18:27,880 Speaker 1: to go to the extremes college football. How much money 287 00:18:27,920 --> 00:18:31,640 Speaker 1: is behind that, right, so they're gonna do everything possible now, 288 00:18:31,920 --> 00:18:36,640 Speaker 1: you know, within reason and legally hopefully to give their 289 00:18:36,640 --> 00:18:39,800 Speaker 1: team's advantage. And then I go to even more important, 290 00:18:39,840 --> 00:18:44,520 Speaker 1: in my opinion or whatever, are like the individual triathletes 291 00:18:44,560 --> 00:18:48,240 Speaker 1: and marathoners who will not put food on the table 292 00:18:48,320 --> 00:18:52,639 Speaker 1: if they don't perform well. And so you take all 293 00:18:52,640 --> 00:18:54,119 Speaker 1: of this into account, you look at the studies and 294 00:18:54,119 --> 00:18:55,399 Speaker 1: you look at the people who need to make their 295 00:18:55,440 --> 00:18:59,320 Speaker 1: living doing it. You go, what are they doing? And 296 00:18:59,440 --> 00:19:03,480 Speaker 1: they are drinking sports drinks. Now, again that's an extreme, 297 00:19:03,720 --> 00:19:07,000 Speaker 1: but we learned from the extremes. And so many people 298 00:19:07,040 --> 00:19:09,359 Speaker 1: go around dehydrated and don't even know it. They just 299 00:19:09,400 --> 00:19:12,679 Speaker 1: feel tired, and you know, things aren't you know, working 300 00:19:12,680 --> 00:19:15,639 Speaker 1: the way they should in their bodies, and people go around, 301 00:19:15,760 --> 00:19:18,720 Speaker 1: you know, depleted of electrolytes and depleted of of energy. 302 00:19:20,720 --> 00:19:22,320 Speaker 1: And that is what a sports drink is going to 303 00:19:22,440 --> 00:19:25,520 Speaker 1: do for you, and that is really important. Now let 304 00:19:25,560 --> 00:19:31,639 Speaker 1: me go to oh so good, uh, the Unseen Dangers 305 00:19:31,720 --> 00:19:34,040 Speaker 1: of Sports and Energy Drinks. And this is a really 306 00:19:34,080 --> 00:19:37,080 Speaker 1: interesting paper because started off sounding I was like, oh, 307 00:19:37,119 --> 00:19:39,480 Speaker 1: this is perfect. I don't read you know about this 308 00:19:39,760 --> 00:19:43,880 Speaker 1: during the show. A couple grammatical errors that that PhD 309 00:19:44,000 --> 00:19:47,760 Speaker 1: level people not to say that, you know, but it's 310 00:19:47,760 --> 00:19:50,400 Speaker 1: always a red flag to me. I'm gonna quote exactly 311 00:19:50,480 --> 00:19:53,679 Speaker 1: so title was Unseen Dangers of Sports Drinks and Energy Drinks, 312 00:19:54,000 --> 00:19:56,679 Speaker 1: and I quote drinks like Gatorade contain high levels of 313 00:19:56,720 --> 00:20:03,439 Speaker 1: sugar and sodium. Yes, that's what it's about, which have 314 00:20:03,520 --> 00:20:06,439 Speaker 1: proven to be detrimental to children, especially when they consume 315 00:20:06,520 --> 00:20:09,480 Speaker 1: a large amount of these drinks. Point taken, As I said, 316 00:20:10,200 --> 00:20:13,639 Speaker 1: if you're feeding your kids sports drinks during you know, 317 00:20:14,000 --> 00:20:21,400 Speaker 1: just the regular day, no not necessary water, healthier alternatives 318 00:20:21,680 --> 00:20:24,600 Speaker 1: goes on while investigating the ingredients and effects of the 319 00:20:24,600 --> 00:20:27,520 Speaker 1: sports drinks. It seems almost no better than a soda, 320 00:20:29,200 --> 00:20:32,880 Speaker 1: seems almost no better than asoda. For what I've said, 321 00:20:32,880 --> 00:20:34,680 Speaker 1: what I've learned over the years and doing this show, 322 00:20:35,000 --> 00:20:37,560 Speaker 1: it's just whenever I read things and there's criticisms of 323 00:20:37,600 --> 00:20:40,320 Speaker 1: things like sports drinks. No better than a sooda for what? 324 00:20:40,480 --> 00:20:45,840 Speaker 1: For rehydrating? For giving you energy, for replacing electrolytes? No, 325 00:20:48,000 --> 00:20:50,600 Speaker 1: what is the purpose? People don't know the purpose. They 326 00:20:50,640 --> 00:20:53,760 Speaker 1: don't know what sugar. Listen, this is a tangent, but 327 00:20:53,840 --> 00:20:56,480 Speaker 1: not when people say to me, I'm off carbo hydrates 328 00:20:56,680 --> 00:20:59,400 Speaker 1: and I look at them and they're smiling and they're 329 00:20:59,440 --> 00:21:03,159 Speaker 1: not angry. I say, no, you're not. I've done that. 330 00:21:03,200 --> 00:21:05,560 Speaker 1: I've actually gone off carbs. I did natural body building 331 00:21:05,600 --> 00:21:08,080 Speaker 1: for a very short amount of time, very bizarre, not 332 00:21:08,160 --> 00:21:11,720 Speaker 1: to you know natural bodybuilders. I enjoyed it. I learned 333 00:21:11,760 --> 00:21:17,280 Speaker 1: a lot. But it's miserable. Your body runs on carbohydrates. Yes, 334 00:21:17,320 --> 00:21:21,120 Speaker 1: you can go to katosis, but you'll be miserable. So 335 00:21:21,240 --> 00:21:23,520 Speaker 1: my point is most people don't own a carbohydrate is 336 00:21:23,600 --> 00:21:25,719 Speaker 1: then they'll say I'm off sugar. You're not off sugar. 337 00:21:25,880 --> 00:21:29,000 Speaker 1: Sugar is in almost everything which are off is candy 338 00:21:29,359 --> 00:21:32,040 Speaker 1: and cakes and doughnuts, and good for you. That's awesome. 339 00:21:32,280 --> 00:21:33,760 Speaker 1: But don't say you're off sugar, and don't say you're 340 00:21:33,760 --> 00:21:37,160 Speaker 1: off carbohydrate because you pretty much have you know, uh, 341 00:21:37,200 --> 00:21:40,920 Speaker 1: you don't know what both of those are in includes 342 00:21:40,960 --> 00:21:46,040 Speaker 1: healthy foods. We need both, all right, so one more? 343 00:21:46,440 --> 00:21:49,480 Speaker 1: Oh yes, uh, this paper goes on. Gatorade is also 344 00:21:49,680 --> 00:21:53,040 Speaker 1: very dangerous for young athletes who drink these before athletic events. 345 00:21:53,160 --> 00:21:57,320 Speaker 1: I find that comment very dangerous. And finally it says, 346 00:21:57,320 --> 00:22:00,000 Speaker 1: when kids do work out intensely and need something supplements, 347 00:22:00,000 --> 00:22:03,960 Speaker 1: a Gatorade is a good choice. Kind of like the 348 00:22:04,080 --> 00:22:08,840 Speaker 1: argument that the writer had against my argument that you 349 00:22:08,840 --> 00:22:11,360 Speaker 1: can't lengthen a muscle. You go through this whole thing where, 350 00:22:11,680 --> 00:22:14,000 Speaker 1: how can you say in one breath? Gatorade is also 351 00:22:14,119 --> 00:22:17,399 Speaker 1: very dangerous for young athletes who drink these before athletic events. 352 00:22:17,680 --> 00:22:19,480 Speaker 1: They never really say why. I mean, they go into 353 00:22:19,480 --> 00:22:26,880 Speaker 1: the overarching whatever discussion of sodium and sugar. But when 354 00:22:26,920 --> 00:22:29,480 Speaker 1: kids do work out intensely need something supplemental, a Gatorade 355 00:22:29,520 --> 00:22:31,800 Speaker 1: is a good choice. But then they go on and 356 00:22:31,800 --> 00:22:34,199 Speaker 1: then they lose it. For me, they say should be 357 00:22:34,240 --> 00:22:36,679 Speaker 1: followed by two bottles of water to help dilute the 358 00:22:36,680 --> 00:22:39,760 Speaker 1: heavy electrolytes within the sports drinks. Are you kidding? Like? 359 00:22:39,880 --> 00:22:44,000 Speaker 1: Where show me the studies on that two bottles of 360 00:22:44,000 --> 00:22:47,480 Speaker 1: water for every gator Here's the thing again, I don't 361 00:22:47,480 --> 00:22:50,480 Speaker 1: want to go too deep into it gatorade heavily researched. 362 00:22:51,200 --> 00:22:55,960 Speaker 1: They commonly contain a four carbohydrate solution and then includes 363 00:22:56,000 --> 00:23:02,560 Speaker 1: glucose brooktos socros malto dextrins studied the quickest available sugar. 364 00:23:02,640 --> 00:23:05,840 Speaker 1: So when you're competing, you don't want oatmeal that's going 365 00:23:05,880 --> 00:23:09,000 Speaker 1: to take a long time. You want oatmeal before maybe, 366 00:23:09,080 --> 00:23:11,680 Speaker 1: but not during. You want that sugar as you want 367 00:23:11,680 --> 00:23:16,160 Speaker 1: the energy, which is sugar sugar energy as available as possible. 368 00:23:16,920 --> 00:23:20,119 Speaker 1: And then when you refuel you want some of that 369 00:23:20,160 --> 00:23:23,920 Speaker 1: as well. It's studied people and small amounts of electrolytes, 370 00:23:24,480 --> 00:23:28,960 Speaker 1: and we're talking sodium potassium chloride, and there's a lot 371 00:23:29,040 --> 00:23:33,159 Speaker 1: of studies for another show about the physiological justification for 372 00:23:33,240 --> 00:23:38,840 Speaker 1: those for glucose fructose sodium potassium chloride. But it's in 373 00:23:38,840 --> 00:23:41,439 Speaker 1: your sweat. We need that. So that paper had to 374 00:23:41,480 --> 00:23:46,440 Speaker 1: give you, you you know, at least one. It's kind of corroborate, 375 00:23:46,640 --> 00:23:50,320 Speaker 1: or try to corroborate the parents who yell at me 376 00:23:50,400 --> 00:23:53,600 Speaker 1: for giving my kids or or consuming with myself too, 377 00:23:53,640 --> 00:23:56,080 Speaker 1: by the way, which is nuts. Trust me. Let me 378 00:23:56,119 --> 00:23:59,479 Speaker 1: go there. So iron Man races and I tell you 379 00:23:59,520 --> 00:24:03,680 Speaker 1: that because is my first ten eleven, twelve I did 380 00:24:03,680 --> 00:24:07,280 Speaker 1: not supplement with sodium. Now, I was taking in sports drinks. 381 00:24:08,280 --> 00:24:11,080 Speaker 1: But you study and you watch what the pros do. 382 00:24:11,240 --> 00:24:18,040 Speaker 1: And I had incredible cramping, muscular cramping, crazy during these races, debilitating. 383 00:24:18,960 --> 00:24:22,320 Speaker 1: And then I studied, and then I learned what you know, 384 00:24:22,440 --> 00:24:26,920 Speaker 1: sodium's value, and so I take additional sodium on top 385 00:24:26,960 --> 00:24:33,080 Speaker 1: of what is in the sports drink. Now again people say, oh, 386 00:24:33,119 --> 00:24:36,119 Speaker 1: that's extreme. You're absolutely right, but it doesn't diminish the 387 00:24:36,160 --> 00:24:41,520 Speaker 1: fact that it's related that cramping. This quite often not 388 00:24:41,640 --> 00:24:46,960 Speaker 1: always sodium depletion based. And let me say this, not potassium, 389 00:24:47,000 --> 00:24:51,080 Speaker 1: not in the studies. It's an important electrolyte, but eating 390 00:24:51,119 --> 00:24:55,959 Speaker 1: bananas getting in as much potassium in the grand scheme 391 00:24:56,080 --> 00:24:59,879 Speaker 1: of endurance events and what should be on the higher 392 00:25:00,080 --> 00:25:05,200 Speaker 1: end of things you ingest, it's sodium. Not to say 393 00:25:05,240 --> 00:25:09,800 Speaker 1: potassium isn't part of it, but sodium. Professional triathletes are 394 00:25:09,840 --> 00:25:14,240 Speaker 1: not taking potassium tablets. They're taking sodium tablets and electric 395 00:25:14,280 --> 00:25:17,360 Speaker 1: light tablets. But the electrolyte tablets that don't have enough sodium. 396 00:25:17,720 --> 00:25:20,320 Speaker 1: Those people I've seen there's certain brands don't need to 397 00:25:20,359 --> 00:25:24,960 Speaker 1: be named, who are cramping worse. All right, again extremes. 398 00:25:25,040 --> 00:25:27,440 Speaker 1: But just to go to the value of sodium. When 399 00:25:27,480 --> 00:25:29,680 Speaker 1: I sweat and you see what's on my shirt, that's 400 00:25:29,720 --> 00:25:34,240 Speaker 1: more sodium, that's salt. Is salt on my shirt and shorts. Okay, 401 00:25:34,400 --> 00:25:35,840 Speaker 1: and other people some of you are going, oh, I 402 00:25:35,880 --> 00:25:38,679 Speaker 1: didn't realize that's what that is. You may have it 403 00:25:38,720 --> 00:25:42,919 Speaker 1: as well, and it changes over time to everybody. The 404 00:25:42,960 --> 00:25:45,320 Speaker 1: more you exercise, the more your body learns to cool itself. 405 00:25:45,320 --> 00:25:47,520 Speaker 1: The faster you sweat, the more you sweat, and the 406 00:25:47,560 --> 00:25:50,560 Speaker 1: more you're going to sweat out potentially. All right, So 407 00:25:50,640 --> 00:25:54,040 Speaker 1: that's an important factor. Let me say it one more time. 408 00:25:54,080 --> 00:25:58,000 Speaker 1: What is the purpose of a sports drink? Fluids? Carbohydrates 409 00:25:58,040 --> 00:26:00,639 Speaker 1: in the form of sugar and four entergy g and 410 00:26:00,680 --> 00:26:06,600 Speaker 1: electrolytes and so yes. My experience was that before I 411 00:26:06,640 --> 00:26:10,720 Speaker 1: took in the additional sodium, cramped like crazy. When I 412 00:26:10,720 --> 00:26:14,520 Speaker 1: started taking the salt tablets next to nothing. I'm not 413 00:26:14,520 --> 00:26:17,920 Speaker 1: gonna say nothing, because I will take an additional sodium 414 00:26:18,040 --> 00:26:21,960 Speaker 1: at certain intervals during an event. Sometimes I will feel 415 00:26:22,160 --> 00:26:24,680 Speaker 1: slight twings coming on, cramping and I had a little 416 00:26:24,680 --> 00:26:27,200 Speaker 1: bit more, take a little bit more, and it has 417 00:26:27,480 --> 00:26:29,639 Speaker 1: not been an issue the way it was. It is 418 00:26:29,680 --> 00:26:32,120 Speaker 1: the only thing now. Yes, I'm an experiment of one, 419 00:26:33,080 --> 00:26:37,040 Speaker 1: but it is the one thing in my entire fitness 420 00:26:37,240 --> 00:26:41,959 Speaker 1: racing career that I can absolutely say made a huge difference. 421 00:26:42,280 --> 00:26:46,040 Speaker 1: It's the only thing now. Yes, energy and caffeine and 422 00:26:46,080 --> 00:26:50,400 Speaker 1: all the different supplements of course, but a profound difference 423 00:26:50,840 --> 00:26:54,119 Speaker 1: cramping versus not cramping. For me, it was the addition 424 00:26:54,119 --> 00:26:59,359 Speaker 1: of sodium, all right. And evidence of that is the 425 00:26:59,400 --> 00:27:01,800 Speaker 1: salt all over my body when I was cramping, and 426 00:27:01,800 --> 00:27:04,040 Speaker 1: I still you'll still see it, but I'm putting it back. 427 00:27:05,280 --> 00:27:07,840 Speaker 1: Let me say this really quickly too, and this goes 428 00:27:07,880 --> 00:27:11,440 Speaker 1: to an endurance events. But it is a studied product 429 00:27:11,840 --> 00:27:15,400 Speaker 1: sports drinks. So many people water it down it's too 430 00:27:15,400 --> 00:27:18,280 Speaker 1: sweet for them. The sweetness is to get you to drink, 431 00:27:18,280 --> 00:27:21,040 Speaker 1: by the way, and to keep you drinking. But when 432 00:27:21,040 --> 00:27:25,119 Speaker 1: you water it down, you are changing the science and 433 00:27:25,160 --> 00:27:29,360 Speaker 1: the gastric emptying rate, the gastric emptying rates, so everything 434 00:27:29,440 --> 00:27:31,520 Speaker 1: is is carefully formulated. It's not to say you can't 435 00:27:32,000 --> 00:27:34,919 Speaker 1: water it down, but just know that you're changing it. 436 00:27:35,600 --> 00:27:38,639 Speaker 1: You're changing what they studied. If that works for you, though, awesome, 437 00:27:38,720 --> 00:27:41,720 Speaker 1: I'd much rather you get it in. But again you're 438 00:27:41,760 --> 00:27:47,000 Speaker 1: potentially making it more difficult on yourself gastro Intestinally, you 439 00:27:47,000 --> 00:27:49,359 Speaker 1: know what, one final break, one final break when we 440 00:27:49,359 --> 00:27:51,159 Speaker 1: come back, when I put it all together. All right, 441 00:27:51,200 --> 00:27:53,159 Speaker 1: what are your alternatives? Many of you are going, I 442 00:27:53,200 --> 00:27:55,280 Speaker 1: don't need it. I got alternatives. We'll talk about that. 443 00:27:55,280 --> 00:28:09,000 Speaker 1: We'll be right back talking about sports drinks now. I 444 00:28:09,040 --> 00:28:12,480 Speaker 1: know that still some of you are going, Tom, don't 445 00:28:12,480 --> 00:28:18,280 Speaker 1: eat them. I got coconut water. There's an alternative, absolute alternative. 446 00:28:18,480 --> 00:28:22,240 Speaker 1: I'll give it to you. But what's in coconut water? Sure, 447 00:28:22,280 --> 00:28:27,040 Speaker 1: coconut water contains roughly fifteen times more potassium than gatorade, 448 00:28:27,040 --> 00:28:30,000 Speaker 1: and that is what is often cited, Like, you got 449 00:28:30,040 --> 00:28:35,600 Speaker 1: it right there. It's natural fifteen times more potassium than gatorade. 450 00:28:37,400 --> 00:28:41,280 Speaker 1: But quite often and there was one article for men's 451 00:28:41,280 --> 00:28:44,880 Speaker 1: Health or men's Fitness one of those that said, sure, 452 00:28:45,320 --> 00:28:49,360 Speaker 1: it's a great alternative, but you might want to Actually, 453 00:28:49,440 --> 00:28:50,840 Speaker 1: here's exactly what they said. If you have a high 454 00:28:50,840 --> 00:28:54,600 Speaker 1: sweat rate or how to particularly intense workout, pair your 455 00:28:54,680 --> 00:28:57,920 Speaker 1: coconut water with a few pretzels. Okay, why are you 456 00:28:57,960 --> 00:29:02,800 Speaker 1: pairing it with pretzels? Because as pretzels have salt, so 457 00:29:02,840 --> 00:29:06,880 Speaker 1: what they're saying is salt is important. So yes, you 458 00:29:06,920 --> 00:29:10,880 Speaker 1: get a great amount of potassium, but you're not getting 459 00:29:10,960 --> 00:29:15,040 Speaker 1: enough sodium, and that is part of it. And then 460 00:29:15,760 --> 00:29:19,320 Speaker 1: there was another article that talked about low calorie natural 461 00:29:19,360 --> 00:29:25,040 Speaker 1: alternatives without the unwanted sugar calories, sugar or calories. I'll 462 00:29:25,080 --> 00:29:30,040 Speaker 1: leave it at that. That's the point. You need to 463 00:29:30,120 --> 00:29:33,440 Speaker 1: replace or to use the sugar during the event or 464 00:29:33,520 --> 00:29:37,840 Speaker 1: after to replace it so they're not unwanted. That is 465 00:29:37,880 --> 00:29:42,200 Speaker 1: why you are consuming it. I can't say that enough times. 466 00:29:43,640 --> 00:29:46,400 Speaker 1: If you're worried about the sugar or the sodium, then 467 00:29:46,440 --> 00:29:50,120 Speaker 1: you shouldn't have Then you absolutely shouldn't have it, because 468 00:29:50,160 --> 00:29:52,200 Speaker 1: that's the reason you are having it is for the 469 00:29:52,320 --> 00:29:57,000 Speaker 1: energy and for the electrolytes that you are losing. And 470 00:29:57,080 --> 00:30:01,840 Speaker 1: one other common recommendation is chocolate milk, and again studied, 471 00:30:01,840 --> 00:30:03,720 Speaker 1: I'll do a show on that. I haven't done it yet, 472 00:30:04,240 --> 00:30:06,160 Speaker 1: and I give my kids chocolate milk, or did when 473 00:30:06,160 --> 00:30:11,200 Speaker 1: they were younger. As post event recovery generally afforded one 474 00:30:11,280 --> 00:30:15,640 Speaker 1: ratio of carbohydrates to protein, perfect replace the carbohydrate stores 475 00:30:17,520 --> 00:30:20,800 Speaker 1: and and get some protein in for muscle recovery. But 476 00:30:20,920 --> 00:30:23,480 Speaker 1: what is chocolate milk lacking for the most part, the 477 00:30:23,520 --> 00:30:29,680 Speaker 1: electro lights. So here's here's what I do personal, but 478 00:30:30,040 --> 00:30:33,080 Speaker 1: I always want to share. The kids are older now, 479 00:30:33,440 --> 00:30:35,400 Speaker 1: they get a sports drink and they get a chocolate 480 00:30:35,400 --> 00:30:40,560 Speaker 1: milk type drink after a really hard workout, generally hockey workouts, 481 00:30:40,760 --> 00:30:44,160 Speaker 1: they swept like crazy. So they're getting their electrolytes, they're 482 00:30:44,160 --> 00:30:47,160 Speaker 1: getting their fluids, and they're getting protein and a little 483 00:30:47,160 --> 00:30:50,960 Speaker 1: extra carbohydrated well, so they're just shared. That's my two things. 484 00:30:50,960 --> 00:30:54,320 Speaker 1: That's what I do. So I give my kids. I 485 00:30:54,320 --> 00:30:57,840 Speaker 1: don't find it dangerous. They eat really healthy outside that 486 00:30:58,440 --> 00:31:01,520 Speaker 1: not all the time. I think I did a show 487 00:31:01,520 --> 00:31:05,600 Speaker 1: on that. So again, let's pull it all together. Listen. 488 00:31:05,800 --> 00:31:07,920 Speaker 1: I want things to be as natural as possible too. 489 00:31:09,000 --> 00:31:12,320 Speaker 1: I'm a Mediterranean diet food guy. I want my foods 490 00:31:12,360 --> 00:31:14,080 Speaker 1: to be as natural in this hole, and I avoid 491 00:31:14,080 --> 00:31:22,480 Speaker 1: as much processed foods as possible, and yeah, sports drinks 492 00:31:22,680 --> 00:31:25,240 Speaker 1: kind of go against that. But I fight my battles 493 00:31:25,680 --> 00:31:28,000 Speaker 1: and I know what I need, and in the grand 494 00:31:28,000 --> 00:31:30,440 Speaker 1: scheme of things I need, it's it's almost, you know, 495 00:31:31,400 --> 00:31:34,600 Speaker 1: a validation of my workouts. But I need those things 496 00:31:35,760 --> 00:31:38,239 Speaker 1: and I won't perform as well. And I won't go 497 00:31:38,280 --> 00:31:42,040 Speaker 1: as long and I won't be as healthy without them. 498 00:31:42,080 --> 00:31:44,920 Speaker 1: I drink coconut water occasionally, by the way I can 499 00:31:45,000 --> 00:31:47,280 Speaker 1: drink or eat anything. I don't know what it is. 500 00:31:47,320 --> 00:31:52,719 Speaker 1: Coconut water disgusting. And here's a funny story. Actually then 501 00:31:52,840 --> 00:31:54,560 Speaker 1: I don't even have this in my notes, but when 502 00:31:54,560 --> 00:31:56,800 Speaker 1: I did, iron Man, South Korea actually did it twice. 503 00:31:57,800 --> 00:32:03,280 Speaker 1: Their version of Gatorade is called old sweat. Perfect way 504 00:32:03,320 --> 00:32:07,240 Speaker 1: to bring this all together, Pokari sweat, I will never forget. 505 00:32:07,400 --> 00:32:10,640 Speaker 1: And not only was it called sweat, but the bottle 506 00:32:10,720 --> 00:32:12,440 Speaker 1: was too thin, so when you would go through the 507 00:32:12,480 --> 00:32:15,280 Speaker 1: bike aid stations, and I didn't realize this, I couldn't 508 00:32:15,320 --> 00:32:17,479 Speaker 1: put it in my on my bike, so I had 509 00:32:17,480 --> 00:32:20,520 Speaker 1: to chug it or put it in my spand a nightmare. 510 00:32:20,800 --> 00:32:25,160 Speaker 1: But it was literally is called pokari sweat. And I 511 00:32:25,160 --> 00:32:26,800 Speaker 1: think there had to be a large amount of coconut 512 00:32:26,880 --> 00:32:29,760 Speaker 1: water because it didn't taste It tasted just like sweat. 513 00:32:30,240 --> 00:32:32,160 Speaker 1: But there you have it now. I know I talked 514 00:32:32,200 --> 00:32:34,239 Speaker 1: a lot about kids, but it's just that's where it's 515 00:32:34,280 --> 00:32:38,000 Speaker 1: talked about more. But for us as adults, our or 516 00:32:38,120 --> 00:32:43,120 Speaker 1: less water hot workouts, you're going longer. You want to 517 00:32:43,760 --> 00:32:48,160 Speaker 1: go to be better, you know, your workout to go farther, 518 00:32:48,320 --> 00:32:52,720 Speaker 1: to burn more calories, to to maintain an intensity. We 519 00:32:52,800 --> 00:32:57,560 Speaker 1: need this. We need to have fuel to our working muscles. 520 00:32:57,600 --> 00:32:59,760 Speaker 1: We need to have fluid. When you sweat out a lot. 521 00:33:00,000 --> 00:33:02,640 Speaker 1: That's why your heart again topic for another day. But 522 00:33:02,720 --> 00:33:05,400 Speaker 1: when you deplete your blood volume, your heart is going 523 00:33:05,440 --> 00:33:07,200 Speaker 1: to go. That's one reason your heart rate goes up. 524 00:33:07,600 --> 00:33:10,280 Speaker 1: Blood your hardest to pump hard to get the stuff 525 00:33:10,280 --> 00:33:15,120 Speaker 1: around that your bustles need and your body needs. So 526 00:33:15,200 --> 00:33:18,880 Speaker 1: there's a there's a purpose. But know that this goes 527 00:33:19,000 --> 00:33:23,360 Speaker 1: so much to supplements and sports nutrition. So under an 528 00:33:23,400 --> 00:33:27,160 Speaker 1: hour water hard work out though a lot of sweat. 529 00:33:28,080 --> 00:33:32,520 Speaker 1: You know, yes, if you're you, you or your kids, teenagers, whatever, 530 00:33:33,240 --> 00:33:35,800 Speaker 1: putting in a hard workout, you need to replace what 531 00:33:35,960 --> 00:33:41,400 Speaker 1: is lost fluid, electro lights, protein and carbohydrates in the 532 00:33:41,480 --> 00:33:46,120 Speaker 1: chocolate milk. Again topic for another show, but that's it. Now. 533 00:33:46,160 --> 00:33:48,560 Speaker 1: You know the history of gate Rade and sports drinks 534 00:33:48,560 --> 00:33:52,560 Speaker 1: in general. The purpose if you if you don't need 535 00:33:52,640 --> 00:33:55,720 Speaker 1: that purpose, you don't need the sports drink. Many of 536 00:33:55,760 --> 00:33:58,040 Speaker 1: you do. Many of you do, and you won't know. 537 00:33:59,320 --> 00:34:04,680 Speaker 1: And a final comment is if I'm competing against someone 538 00:34:04,720 --> 00:34:08,520 Speaker 1: in a long distance race, and they're not gonna replace 539 00:34:09,040 --> 00:34:13,279 Speaker 1: carbohydrates and electrolytes, especially sodium during and they're gonna go 540 00:34:13,320 --> 00:34:17,440 Speaker 1: more all natural. Pretty sure I have an advantage. I'm 541 00:34:17,440 --> 00:34:20,480 Speaker 1: pretty sure I have an advantage. But just know the 542 00:34:20,520 --> 00:34:23,080 Speaker 1: science and why you are consuming it, what it was 543 00:34:23,120 --> 00:34:26,960 Speaker 1: created for, and I'll do a separate show on pre, 544 00:34:27,120 --> 00:34:32,160 Speaker 1: during and post. But generally speaking, totally disagree with that 545 00:34:32,239 --> 00:34:36,759 Speaker 1: comment in the paper The Dangerous, Completely disagree. You're gonna 546 00:34:36,800 --> 00:34:41,520 Speaker 1: give your body some energy if you consume generally, you know, 547 00:34:41,719 --> 00:34:44,280 Speaker 1: maybe half of a small bottle of sports drink before 548 00:34:45,719 --> 00:34:48,279 Speaker 1: gives you fluid, gives you some energy, gives you some 549 00:34:48,360 --> 00:34:53,279 Speaker 1: electrolytes to use while you're exercising hard, and then when 550 00:34:53,320 --> 00:34:56,520 Speaker 1: you are exercising for an extended period of time, does 551 00:34:56,520 --> 00:34:59,399 Speaker 1: the same thing during, and then you replace it when 552 00:34:59,400 --> 00:35:02,279 Speaker 1: it's done. So you have it, question comments, let me know. 553 00:35:02,440 --> 00:35:05,839 Speaker 1: Tom h Fit is my Instagram, tom h Fit is 554 00:35:05,960 --> 00:35:10,280 Speaker 1: my Twitter. Please subscribe to the show growing the numbers. 555 00:35:10,280 --> 00:35:12,239 Speaker 1: I love it. Thank you so much and rate the 556 00:35:12,239 --> 00:35:15,040 Speaker 1: show as well. Please if you have not, And finally, 557 00:35:15,080 --> 00:35:18,359 Speaker 1: you can reach out to me Fitness Disrupted dot com 558 00:35:18,480 --> 00:35:20,360 Speaker 1: email me right through the website there. And I know 559 00:35:20,440 --> 00:35:22,920 Speaker 1: this is a tricky subject. I mean it's got kids involved, 560 00:35:23,200 --> 00:35:27,799 Speaker 1: it's got you know, sugar and obesity, and it's it's 561 00:35:27,840 --> 00:35:30,880 Speaker 1: confusing to a to a large degree. But what tends 562 00:35:30,920 --> 00:35:34,200 Speaker 1: to irk me is when people fight battles occasionally with 563 00:35:34,239 --> 00:35:38,000 Speaker 1: the salt and the sugar. You know, they don't have 564 00:35:38,120 --> 00:35:41,080 Speaker 1: kids who are just eating fruits and vegetables and then 565 00:35:41,120 --> 00:35:45,719 Speaker 1: they're not. You're not giving the kids the energy and 566 00:35:45,800 --> 00:35:48,960 Speaker 1: the fluid and the electrolytes and replacing those after they 567 00:35:49,239 --> 00:35:51,799 Speaker 1: sweatheart and you're not doing it for yourself. All right, 568 00:35:51,920 --> 00:35:54,080 Speaker 1: So there you have it. Our sports drinks really bad 569 00:35:54,160 --> 00:35:56,920 Speaker 1: for you know. Is there a time in a place 570 00:35:57,120 --> 00:36:02,239 Speaker 1: absolutely drink water if you have the question and then 571 00:36:03,000 --> 00:36:07,320 Speaker 1: switch to a sports drink if you fit the criteria 572 00:36:07,360 --> 00:36:09,600 Speaker 1: that I atline or you can try to create your own, 573 00:36:09,840 --> 00:36:11,520 Speaker 1: but why not leave it to the people who do 574 00:36:11,640 --> 00:36:13,719 Speaker 1: a really really good job at it if that's your goal, 575 00:36:13,880 --> 00:36:17,399 Speaker 1: especially performance? Okay, enough, thank you for listening. I am 576 00:36:17,440 --> 00:36:27,760 Speaker 1: Tom Holland. This is Fitness Disrupted, Believe in Yourself. Fitness 577 00:36:27,800 --> 00:36:31,200 Speaker 1: Disrupted is a production of I Heart Radio. For more 578 00:36:31,280 --> 00:36:34,479 Speaker 1: podcasts from my Heart Radio, visit the I heart Radio app, 579 00:36:34,719 --> 00:36:38,120 Speaker 1: Apple podcasts, or wherever you listen to your favorite shows.