Showing posts with label supplement. Show all posts
Showing posts with label supplement. Show all posts

Wednesday, October 2, 2024

Do Electrolyte Supplements Actually Do Anything

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Electrolyte powders come in all different flavors, mineral concentrations, and sweetener options. They’re sold to athletes, to dieters, and as a hangover cure. But how many of us can actually benefit from taking electrolytes? And how many of the hydration “facts” we hear on social media are actually myths? If you’re expecting me to say that electrolytes are useless, that’s not exactly true….Story continues…

By: Beth Skwarecki

Source: LifeHacker

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Critics:

Sports drinks, also known as electrolyte drinks, are functional beverages whose stated purpose is to help athletes replace water, electrolytes, and energy before, during and especially after training or competition. The evidence is lacking pertaining to the efficacy of use of commercial sports drinks for sports and fitness performance.

Consuming too much or in unnecessary circumstances may hinder health or performance. The drinks, or some of their ingredients such as sugar, may not be suitable for certain conditions.Sports drinks can be split into three major types:

  • Isotonic sport drinks contain similar concentrations of salt and sugar as in the human body.
  • Hypertonic sport drinks contain a higher concentration of salt and sugar than the human body.
  • Hypotonic sport drinks contain a lower concentration of salt and sugar than the human body.

Most sports drinks are approximately isotonic, having between 4 and 5 heaped teaspoons of sugar per eight ounce (13 and 19 grams per 250ml) serving. Athletes that are actively training lose water and electrolytes from their bodies by sweating, and expending energy.

Sports drinks are sometimes chosen to be a solution for this problem through fluid replacement, carbohydrate loading and nutrient supplementation, although the same source also states that “Whether water or a sports drink is consumed is the athlete’s choice.”.

Studies show that, contrary to popular belief, the consumption of an electrolyte-containing sports drink does not protect against hyponatremia (low sodium in the blood). This is likely due to the fact that the sodium content of these drinks is in the range of 20 to 30 meq/L. A stated purpose of sports drinks, which provide many calories of energy from sugars, is to improve performance and endurance.

The potential benefits of sports drinks depends upon other factors including the quantity of the beverage ingested, the time it takes for the drink to be emptied from ones body, absorption time, and the carbohydrate type, although the same source states that “there is little evidence that any one sports drink is superior to any of the other beverages on the market.”.

A 2019 meta-review found that “dairy milk may provide either comparable or superior recovery nutrition qualities with regards to muscle protein synthesis, glycogen replenishment, rehydration, and subsequent endurance exercise performance, when compared to non-nutritive, carbohydrate replacement, and (or) carbohydrate-electrolyte alternatives.”.

Some potentially harmful health effects of drinking sports drinks without prolonged exercise include weight gain, diabetes and dental erosion. These drinks are high in calories and sugar which thereby can contribute towards an unhealthy diet. Generally, commercial sports drinks contain two-thirds the amount of sugar found in a normal soda. The sugar found in these sports drinks still exceeds the recommended amount of sugar in a day for a child.

Energy drinks, which are often confused with sports drinks, usually contain high amount of caffeine among other dietary supplements. Often the concentration of caffeine is higher than found in soft drinks. In moderate amounts, caffeine is not harmful and can provide various benefits regarding endurance however, in large amounts this can have adverse effects.

 Although energy drinks may contain various different dietary supplements, health studies have claimed that there is a lack of thorough labelling which means that consumers may not always be aware of what they are consuming. In the 19th and early 20th centuries, athletes occasionally drank beer of low alcohol content to replenish water, minerals and energy in the body.

As the water is boiled during the brewing process and thus sterilized, the beer was a safer option than water from an unknown source. However, studies suggest that even a low dose of ethanol decreases endurance performance: it inhibits liver glucose output during exercise, and also impairs psychomotor skills such as reaction time, hand-eye coordination and balance.

Since the first modern Olympics, fluid intake during sports have varied a lot due to a lack of consensus in the scientific community pertaining to the use of sports drinks. In the early 1900s there was a widespread belief that consumption of fluids such as water during exercise was unnecessary. However, with the advancement of exercise physiology in 1923, the cardiovascular model of thermoregulation was researched by A.V. Hill.

 Based on this model, the consequences of water loss and the significance of fluid consumption was emphasized. Energy drinks and sports drinks first appeared in Europe and Asia in the 1960s as a response to demands for dietary supplements that would increase energy. Taisho Pharmaceuticals, a Japanese company, introduced Lipovitan D, one of the first energy drinks on the market in 1961. Since then, both energy drink and sports drinks have developed into a multibillion-dollar market.

The sports and energy drinks market is rapidly growing around the world. Sports drinks are included within the functional drinks market. Within the functional drinks category, sports and energy drinks account for the largest volume growth. These drinks have experienced exponential growth of more than 240% in the United States of America and around the world from the years 2004 to 2009.

There have been a variety of different types of drinks introduced to the market over the years and a lot of these drinks are targeted towards young athletes.

  1.  Deborah Cohen (2012). “The truth about sports drinks”. BMJ. 345: e4737. doi:10.1136/bmj.e4737. PMID 22810386. S2CID 35181482. Retrieved 29 March 2013.
  2. ^ Rowlands, David S.; Kopetschny, Brigitte Hani; Badenhorst, Claire E. (1 February 2022). “The Hydrating Effects of Hypertonic, Isotonic and Hypotonic Sports Drinks and Waters on Central Hydration During Continuous Exercise: A Systematic Meta-Analysis and Perspective”. Sports Medicine. 52 (2): 349–375. doi:10.1007/s40279-021-01558-y. ISSN 1179-2035. PMC 8803723. PMID 34716905.
  3. ^ “Impact of sports and energy drinks in athletes for performance based activities”. Asian Journal of Multidimensional Research. 10 (10). 2021. ISSN 2278-4853.
  4. ^ Smith, Jennifer (1992). “A Look at the Components and Effectiveness of Sports Drinks”. Journal of Athletic Training. 27 (2): 173–176. ISSN 1062-6050. PMC 1317152. PMID 16558151.
  5. ^ Smith, Jennifer (1992). “A Look at the Components and Effectiveness of Sports Drinks”. Journal of Athletic Training. 27 (2): 173–176. ISSN 1062-6050. PMC 1317152. PMID 16558151.
  6. ^ ROSNER, MITCHELL H. (2019). “Exercise-Associated Hyponatremia”. Transactions of the American Clinical and Climatological Association. 130: 76–87. ISSN 0065-7778. PMC 6735969. PMID 31516170.
  7. ^ Coombes, Jeff S.; Hamilton, Karyn L. (1 March 2000). “The Effectiveness of Commercially Available Sports Drinks”. Sports Medicine. 29 (3): 181–209. doi:10.2165/00007256-200029030-00004. ISSN 1179-2035. PMID 10739268. S2CID 12040176.
  8. ^ Coombes, Jeff S.; Hamilton, Karyn L. (1 March 2000). “The Effectiveness of Commercially Available Sports Drinks”. Sports Medicine. 29 (3): 181–209. doi:10.2165/00007256-200029030-00004. ISSN 1179-2035. PMID 10739268. S2CID 12040176.
  9. ^ Russo, Isabella, et al. “Systematic literature review: The effect of dairy milk on markers of recovery optimisation in response to endurance exercise.” International Journal of Sports Science (2019): 69-85.
  10. ^ Schneider, Marcie Beth. “Sports Drinks and Energy Drinks for Children and Adolescents: Are They Appropriate?”. publications.aap.org. Retrieved 3 October 2022.
  11. ^ Noble, Warden H; Donovan, Terence E; Geissberger, Marc (1 April 2011). “Sports drinks and dental erosion”. Journal of the California Dental Association. 39 (4): 233–
  13. 238. doi:10.1080/19424396.2011.12221890. ISSN 1942-4396. PMID 21675676. S2CID 13102323.
  14. ^ von Fraunhofer, J Anthony; Rogers, Matthew M (1 January 2005). “Effects of sports drinks and other beverages on dental enamel”. General Dentistry. 53 (1): 28–31. ISSN 0363-6771. PMID 15779219.
  15. ^ Schneider, Marcie Beth. “Sports Drinks and Energy Drinks for Children and Adolescents: Are They Appropriate?”. publications.aap.org. Retrieved 3 October 2022.
  16. ^ Rath, Mandy (February 2012). “Energy drinks: What is all the hype? The dangers of energy drink consumption: The dangers of energy drink consumption”. Journal of the American Academy of Nurse Practitioners. 24 (2): 70–76. doi:10.1111/j.1745-7599.2011.00689.x. PMID 22324861. S2CID 205909525.
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Thursday, August 29, 2024

Healthiest Fruits For Weight Loss: What To Eat To Not Gain Weight

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In a BMJ study of more than 100,000 men and women, researchers discovered that subclasses of powerful antioxidants called flavonoids—namely flavonols, flavan-3-ols, anthocyanins, and flavonoid polymers—found in select fruits and vegetables may prevent weight gain.

The healthiest fruits with the greatest effect on weight maintenance were chock full of flavonoids called anthocyanins, and blueberries top this list. About one-quarter cup of blueberries contains 10 milligrams of anthocyanins.…Story continues….

Source: Healthiest Fruits for Weight Loss: What to Eat to Not Gain Weight | The Healthy @Reader’s Digest

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Critics:

Blueberries are the healthiest fruit, based on our expertise and research. To start, they are blue in color due to their high levels of anthocyanin, a type of antioxidant. Studies show that eating blueberries regularly may reduce the likelihood of developing heart disease, as well as Type 2 diabetes. Good choices include oranges, blueberries, apples, avocados, and bananas, but there are many more to choose from.

Fruits are an excellent source of essential vitamins and minerals, and they are high in fiber. Fruits also provide a wide range of health-boosting antioxidants, including flavonoids. The truth is that it’s hard to get too much fruit. In fact, most Americans don’t eat enough of it. Adults should eat at least 1 ½ cups of fruit every day. However, a “fruitarian” diet, in which you eat almost nothing but fruit, can keep you from getting enough nutrients from other foods.

Apples contain polyphenols, which have been shown to influence the metabolism of fats. A study in Food Chemistry found that these compounds can help reduce the amount of fat your body stores, making apples an excellent choice for weight management.  Fruits such as bananas, grapes, cherries, pineapple, and mangoes should be consumed in moderation due to their higher sugar and calorie content. Blueberries are the healthiest fruit, based on my expertise and research. To start, they are blue in color due to their high levels of anthocyanin, a type of antioxidant.

Studies show that eating blueberries regularly may reduce the likelihood of developing heart disease, as well as Type 2 diabetes. A common fruit that everyone likes is the strawberry. Strawberry also makes it spot food with almost zero calories. They are not only sweet but also highly nutritious. They are versatile ingredients in the kitchen as they can easily be paired with savory and sweet ingredients.

Everyone should have at least 5 portions of a variety of fruit and vegetables every day. An adult portion of fruit or vegetables is 80g. The guide below will give you an indication of typical portion sizes for adults. Children should also eat at least 5 portions of a variety of fruit and vegetables a day. And for some, an added benefit might be that fruit can actually help with weight loss. Sometimes fruit gets a bad rap for containing carbs and naturally occurring sugar.

But both of those components are parts of a healthy diet and can be a part of your weight loss or management journey. A banana will raise your blood sugar, but how much will depend on the size and ripeness of the banana, and the foods it is paired with. The American Diabetes Association recommends eating bananas and other fruit as they contain fiber. It notes that eating fiber can help lower blood sugar levels.

The worst fruits for people with diabetes include mango, jackfruit, banana, chikku and grapes. These fruits are high in sugar and low in fiber. These are considered the 5 worst fruits for people with diabetes. These fruits contain a lot of sugar. Eating two apples a day is good for heart health. You can eat any kind of apple, as long as you eat the peel. Apple peels contain many antioxidants that help fight cancer.

Researchers suggest that it is best to get antioxidants from fruits and vegetables rather than from dietary supplements. Unless you are following a ketogenic diet or have some sort of intolerance, there really is no reason to limit the amount of fruit you eat. While most studies suggest that the optimal amount is two to five servings of fruit per day, there seems to be no harm in eating more.

Strawberries, blueberries, raspberries, and blackberries are not only low in calories but also high in fiber and antioxidants, magnesium, and vitamin K. The fiber content helps control hunger and promotes feelings of fullness, while antioxidants support overall health. Losing 5 pounds a week comes to reducing your food intake by 3500 calories over seven days. The value that represents the decrease in calorie intake is known as the calorie deficit.

If you want to lose 5 pounds in a week, you will need to reduce your food intake by 17,500 calories, which is a huge calorie deficit. Herbal teas, warm milk, tart cherry juice, and drinks containing cinnamon, green tea, ginger, and apple cider vinegar are among the most effective fat-burning drinks before bed. “No matter the variety of foods you eat, healthy diets should try to incorporate five servings of fruit and vegetables each day, because studies have shown that this can improve overall health and lower the risk of serious health problems, such as obesity or type 2 diabetes,

Fruits with the highest amounts of sugar: Besides dried fruits, some fruits contain high amounts of sugar you might want to avoid. For example, a cup of fresh, chopped dates contains 101 grams of sugar, a cup of raw lychee contains 29 grams of sugar, and mangoes contain 22.5 grams of sugar. While watermelon is refreshing and delicious, it’s not the most nutritious fruit . Watermelon is high in sugar and lacks many essential vitamins and minerals.

It’s also low in fiber, which can leave you feeling hungry and unsatisfied. You can gain weight by consuming fruits. Usually, fruits are known for being low-calorie, but many delicious fruits are available that can help you gain weight. These fruits are not only packed with calories but also provide essential vitamins, minerals, and fiber. The exceptions are berries (strawberries, blueberries, blackberries), kiwi and grapefruit. These fruits are high in fiber and low on the glycemic index — which means they won’t boost your blood sugar too much.

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