An insight into Kelly's sports nutrition and her thoughts on commercial products...
My thoughts on sports / energy drinks
When it comes to looking at sports/ energy drinks, I don't personally recommend commercial options to my clients. Electrolytes and carbohydrates can easily be replenished during or post workout by using better, chemical-free products or even just a pinch of salt to water.
There are two types of drinks that we typically see nowadays:
Isotonic drinks quickly replace fluids lost from sweating and provide a boost of carbohydrate (generally around 6-8% solution), they are the preferred choice for most athletes. A higher percentage of carbohydrate slows down the absorption rate from the stomach- isotonic drinks with 6-8% empty from the stomach at a similar rate to water.
Hypotonic drinks quickly replace fluids lost by sweating but without the carbohydrate element. Because of this, they are suitable for athletes who don’t require the additional ingested energy.
Want to make your own?
Isotonic - 200ml of orange squash (concentrated orange), 1 litre of water and a pinch of salt (1g). Mix all the ingredients together and keep chilled
Hypotonic - 100ml of orange squash (concentrated orange), 1 litre of water and a pinch of salt (1g). Mix all the ingredients together and keep chilled.
Many big and well- known brands of energy drink contain chemical based sweeteners such as Aspartame and Acesulfame. These sweeteners have many negative influences on the body and have been proven to cause headaches and dizziness. Other brands contain excessively high amounts of sugar- this means that they taste sweet, but are absorbed much slower (making them less effective) and they can also cause digestive discomfort.
I personally can’t be bothered with the hassle of mixing my own creations (as suggested above) but I didn’t want to be taking in artificial sweeteners like Aspartame and Acesulfame (found in many big brands).
Some products have an ingredient called BVO (brominated soybean oil) which is used as an emulsifier - like soap is to oils - so that the cloudy appearance of the drink looks uniform. BVO is a processed oil, toxic to your thyroid gland and many other tissues in the body. BVO has been replaced by some companies and substituted with sucrose acetate isobutyrate (SAIB) which has its own toxicity potentials.
I was lucky enough to be chosen by Arbonne (a Swiss-origin health and wellness company who believe in pure, safe and beneficial products); who now supply me all my pre, during and post workout supplements in the form of easy to add sachets that I just add to my water. They contain plant-based ingredients to enhance my performance naturally with no artificial flavours or sweeteners. The Phytosport range is sweetened with raw cane sugar, which contains 17 amino acids, vitamins and minerals (including antioxidants) and is low GI!
I use the entire Phytosport range :
Prepare and Endure before my workouts to support oxygen delivery and a healthy blood flow to my muscles throughout my training, this ensures blood can move nutrients throughout the body as well as assist in the removal of waste, such as lactic acid. The vitamins and minerals in this tasty powder contain an exclusive blend of vitamins and botanicals to support energy and reduce fatigue.
Complete hydration during my workouts especially on hot days or when I do hot yoga to replace electrolytes lost from sweating. This powder contains both potassium and sodium to help maintain fluid levels and aid in muscle contraction.
The After Workout is packed with antioxidants and BCAA’s to help with muscle recovery and reduce muscle soreness.
If you would like to try the stuff I use, message me and I will send you some samples!