Coaches want their athletes to
stay hydrated so they can perform at their greatest ability. Most coaches have
a basic understanding of nutrition and they seldom rely solely on water to keep
an athlete hydrated. Sports drinks (PowerAde, Gatorade, etc.), carbohydrates (Cliff
bars, granola bars, apples, etc.), vitamins, and protein shakes should all be
on the field and in the locker rooms before and after games to help athletes prevent
dehydration and increase performance levels for longer periods of time.
Sports drinks that contain potassium,
sodium, chloride and a few other elements are actually absorbed quicker than
water alone (Dr. Donald Kirkendall). Protein has quickly become a staple for
athletes before, during, and especially after workouts and games. A quick
digesting protein such as whey (a derivative from cow’s milk) can provide
muscles with much needed energy as well as defend against fatigue during a workout
or game. Protein can also aid in speeding up muscle recovery (Dr. Donald
Kirkendall). Many athletes lose weight due to excessive sweating; thus, vitamins
C and E are essential in minimizing free radical buildup (Dr. Donald Kirkendall).
Lastly, carbohydrates are crucial for fighting and delaying the effects of
fatigue that often occur in endurance events (Dr. Donald Kirkendall).
By providing proper hydration
information and techniques, coaches can enhance the potential athletic performance
of each player on their team. Hydration
is essential to success and often is the key to preventing injuries during
workouts and games.
Reference
This is so important, especially during times when the athlete excessively sweats, like two a-days for summer camp football here in Texas. Athletes need to have access to these products in order to have optimal performance. As you have stated, there is no way that they can fully recover in a timely manner on water alone in many circumstances. However, I do wish that parents would look at the labels before they feed their kids any sports drinks if they are not needed. They can contain loads of sugar, which could be excessive to many kids who are not physically active.
ReplyDeleteAnother beneficial protein is Casein. Unlike whey protein, casein is a slow digested protein and can be utilized during sleep. Also, casein is a timed released protein which means that every so often the body releases more protein to repair broken down muscle tissue long after it is consumed. This is beneficial for athletes because during prolonged sleep the athlete is unable to consume essential nutrients. Casein should be part of all athlete's daily diet. Hydration is also very important. It is recommended that athletes try to consume at least 1 gallon of water per day, and even more during prolonged exercise especially when exposed to extreme heat. Also, it is important the athlete begin hydration hours before exercise and not wait until right before exercise begins or when they experience thirst. When an individual is thirsty it means they are already dehydrated and it is often times too late. It takes time to hydrate the body and much attention should be given to each athlete's hydration status. Hydration can be monitored by the color of the individual's urine. If the individual's urine is clear this means they are adequately hydrated.
ReplyDeleteI believe that if more parents were on board with keeping their athlete hydrated correctly, there would be less of an issue with dehydration. Although we hear that Gatorade is great for athletes to drink, it is important to realize that there are many other products out there that will help athletes recover from dehydration faster than just water or Gatorade. Many parents think that it is the coach’s responsibility to keep the athlete hydrated, and this is true to an extent. However, when athletes leave practice and are given sodas, or other beverages that will take away from the coach’s attempt of hydrating the athlete that day.
ReplyDeleteSince I have a background in distance running, I have always had a good grasp on hydration. However, lot of high school athletes (and college athletes) do not fully understand proper hydration, as well as the use of pre-, during, and after drinks and shakes. I think it's important for coaches to inform their athletes on what they should and shouldn't consume before, during, and after practice or competition. This is especially important since for our Texas kids, dealing with sweltering heat in the summer and early fall. Water is the easiest and most convenient source of hydration there is. There are however a lot of great products out there, such as Gatorade, Powerade, Pedialyte, Accelerade, etc. To all the coaches out there; please provide your athletes with proper information on hydration before the first practice.
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