Lipsa Shah , a certified personal trainer and yoga teacher, recommends Ultima Replenisher as a sports drink for those looking to lose weight because it's sugar-free and zero-calorie.

Ultima Replenisher has no sugar or artificial sweeteners -- it's sweetened with stevia -- and the first ingredient listed on the powder packets is magnesium citrate, which is a good indicator that this product is high-quality.

Magnesium is one of the electrolytes lost through sweat; that it's the first ingredient on the list means it is the most prevalent ingredient by volume in Ultima Replenisher. Ultima powder also contains calcium, zinc, manganese, chloride, potassium, sodium and phosphorous -- all essential nutrients that need replenishing after a good sweat.

We're getting super natural here. No, not supernatural -- super natural, as in the most natural beverage you could possibly drink while exercising and at the same level as water.

Finding an all-natural sports drink is tough, because most are chock-full of artificial sweeteners, colorings and flavors. Even the sports drinks that don't have any of that are still made in factories or labs and infused with minerals that might not be as bioavailable as those found in natural products.

Shah recommends Harmless Harvest Coconut Water to those looking for a truly natural alternative. While it's not explicitly marketed as a sports drink, Harmless Harvest Coconut Water has the ingredients you should look for in a sports drink: sugar, sodium, calcium, potassium, phosphorus and magnesium.

The only actual ingredient on the bottle, though, is organic coconut water. Coconut contains all of those minerals without the need for fortification.

Wellness Fitness. Best Sports Drinks of Sports drinks can help you stay hydrated and energized through your workout. Written by Amanda Capritto. Our expert, award-winning staff selects the products we cover and rigorously researches and tests our top picks. If you buy through our links, we may get a commission.

Reviews ethics statement. See full bio. Why You Can Trust CNET. Nuun Endurance. Best sports drink for endurance training.

Liquid I. Hydration Multiplier. Whether it's for hydration or fueling, our bodies will always let us know what's needed if we can tune into the messages they're sending.

While a lot of science says otherwise on the subject of sports drinks for endurance, you'll find the science concerned is usually heavily biased towards the manufacturers of sports drinks. The recommendations of these studies rarely benefit athletes at all who, instead of leaping towards increased performance, suffer stomach issues, unreliable energy levels and worse when following their lead.

So we were interested to read a r ecent investigation by the British Medical Journal suggesting that in the case of sports drinks, major sports nutrition manufacturers may indeed be massaging the facts to encourage us pour endless and often uneccessary litres of their sugary gloop down our exhausted necks.

The report, titled 'the truth about sports drinks' doesn't make pretty reading. The intro alone sets out a stark case that modern sports drinks for endurance are far more marketing shine than real substance and that, once again, when it comes to hunger and thirst in sports nutrition, listening to your body and not the marketing spiel is still the key.

But these drinking dogmas are relatively new. In the s, marathon runners were discouraged from drinking fluids for fear that it would slow them down, says Professor Tim Noakes , Discovery health chair of exercise and sports science at Cape Town University.

At the first New York marathon in , there was little discussion about the role of hydration—it was thought to have little scientific value.

So if it's incorrect, how did the idea drinking so much gain traction in the first place? An investigation by the BMJ has found that companies have sponsored scientists, who have gone on to develop a whole area of science dedicated to hydration. These same scientists advise influential sports medicine organisations, which in turn have developed guidelines that have filtered down to everyday health advice.

These guidelines have influenced the European Food Safety Authority, the EU agency that provides independent advice on the evidence underpinning health claims relating to food and drink. And they have spread fear about the dangers of dehydration. Water: it's the very stuff of life itself.

Swap your sports drinks for water and watch the results flood in. Tailwind recommends mixing two to three scoops of the supplement in 24 ounces of water for every hour of your endurance workout.

You can adjust your servings as you dial in your calorie-rate sweet spot. However, on hot days, you may need to maintain your calorie intake but increase the water portion of your drink. Good for: Anyone who want the benefits of coconut water without any added ingredients. Harmless Harvest is an excellent choice for an organic, on-the-go refreshment option for your workout or day-to-day life.

They use sustainable methods for production, and the drink has natural nutrients and no added preservatives, making it the ideal one-ingredient hydration drink. Harmless Harvest was founded with the mission to make the most amazing coconut water using the most ethical practices possible.

So far, they seem to be nailing it. Harmless Harvest holds a Fair for Life certification, which ensures its commitment to social accountability and fair trade. Harmless Harvest uses organic Nam Hom coconuts from Thailand, sourced from certified organic farms.

So what does Nam Hom mean? Great question. The coconut water is certified organic by the USDA and contains no artificial sweeteners, colors, or flavors.

Drink it as you cool down on a hot day, or enjoy it as part of your post-workout routine. From the makers of Gatorade, Propel Electrolyte Water is a great option to help you hydrate and recover after a workout.

Propel Electrolyte Water, from the makers of Gatorade, is a zero-calorie, zero-sugar fitness water. While it lacks carbohydrates, the sports drink contains B vitamins and the antioxidant vitamins C and E.

Sodium, the key electrolyte in Propel, supports hydration by stimulating thirst and encouraging fluid balance. You can choose from eight flavors, including Lemon, Black Cherry, and delicious Kiwi Strawberry.

Propel also offers immune support versions that prioritize vitamin C and zinc. So now you can hydrate and help your body fight germs all in one handy sports drink.

Our team of registered dietitians and certified nutrition coaches gives it a 5 out of 5 for formulation and ingredients. This colorless fitness water is free from artificial flavor sources and is sweetened by high-intensity sweeteners Acesulfame Potassium Ace-K and sucralose.

At an extremely low per serving cost, Transparent Labs Hydrate V3 is a great option for anyone looking to try out electrolytes or anyone looking for clean ingredients without the hefty price tag. Transparent Labs helps users hydrate the body quickly by rapidly replenishing electrolytes. The carefully crafted formula includes critical electrolytes, including sodium, potassium, and magnesium.

It also includes other bioavailable components like taurine 2 , an amino acid involved in almost every tissue in the body. It is free from artificial colors, preservatives, and sweeteners. Its ingredients include mg of organic coconut water powder and 50 mg of Senactiv TM 3 , which has been shown to promote more energy and preservation.

To use Hydrate V3, mix one scoop of the electrolyte powder with 8 to 12 ounces of water. Transparent Labs recommends consuming one to three servings daily, so you can enjoy it before, during, and after your workout.

Also, it contains tree nuts, so those with a tree nut allergy should avoid using the electrolyte powder. Liquid I. Hydration Multiplier is a great product to help boost your hydration quickly, especially for people who prefer a less-salty electrolyte drink.

has changed the game with its Hydration Multiplier packets. These convenient and travel-friendly packets make rehydrating easy. The non-GMO electrolyte mix is powered by their patented Cellular Transport Technology CTT.

This delivery system enhances the rapid absorption of water and other vital ingredients into the body. Just one packet of Hydration Multiplier offers more hydration than water alone. Plus, every serving provides a list of vitamins, including vitamins C, B3, B5, B6, and B Certified personal trainer and GGR senior editor Nicole Davis gave this a 5 out of 5 when it came to hydration and called it her saving grace during her most recent pregnancy.

There are nine delicious flavors to choose from, such as Lemon Lime, Tropical Punch, and Acai Berry. They are non-GMO and soy-, dairy-, and gluten-free. And artificial ingredients?

Not a chance. The expert product testers on team GGR are big fans of Liquid I. Read our full Liquid I. review to find out what we like so much about this supplement. Of course, there are other sports drinks that get our stamp of approval.

Other reputable hydration products that we researched include:. Like with any product we review, we made sure to look at the big picture. We were diligent about finding and including products backed by reputable branding, evidence-based formulas, and electrolyte content.

Sports drinks are designed to take the power of plain water and kick it up a notch. They offer a long list of benefits to athletes of all levels, including:.

One of the most significant advantages of drinking sports drinks is their electrolyte content. When we sweat, we lose essential electrolytes 4 like sodium, potassium, calcium, magnesium, and phosphate.

Vigorous exercise increases our fluid needs since we lose a lot of fluid when we sweat. Depending on your fitness goals and the type of workout you do, replacing your glucose stores might be an essential aspect to include in your training.

For example, some sports drinks contain carbohydrates to boost your glucose during or after your workout. However, you should talk with your doctor or registered dietitian before consuming sports drinks regularly if you have a history of blood sugar control issues or kidney concerns.

Our kidneys are responsible for filtering toxins and waste from the body. If you have a history of diabetes, you might consider drinking the zero-sugar options to avoid episodes of hyperglycemia.

Here are a few things to look for when shopping for your best sports drink:. Replacing your electrolytes is the name of the game when it comes to sports drinks. Look for drinks containing sodium, potassium, magnesium, and calcium.

There is also a risk of dental caries. Water that is calorie-free and accessible without cost to most people is the beverage of choice taken with and between meals. A sports drink may be used by people engaging in exercise of vigorous intensity for more than one hour, especially if sweating heavily.

Perhaps of greater importance in athletes of any age, but especially youth, is to encourage a balanced diet , snacks as needed, and adequate water that will best enhance physical and mental performance.

Pediatricians should discuss the use of sports drinks with their young patients and parents to ensure that all are aware of the health risks, and if used, are monitored carefully. Sugary Drinks Energy Drinks.

The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products. Int J Sport Med. Addresses common athlete deficiency. Prevents cramps.

Chelate form reduces GI distress. Natural Sources Formed During Digestion with Soluble Magnesium Ions in Presence of Malic Acid Forms Dimagnesiumhydroxymalate Supplier Balchem®, Albion® Relevant Literature Cameron D, Welch AA, Adelnia F, Bergeron CM, Reiter DA, Dominguez LJ, Brennan NA, Fishbein KW, Spencer RG, Ferrucci L.

Age and muscle function are more closely associated with intracellular magnesium, as assessed by 31P magnetic resonance spectroscopy, than with serum magnesium. Kisters K, Grober U, Adamietz I.

Magnesium: the mitochondrial blockbuster in competitive sports. Vitam Miner. Laries MJ, Monteiro CP, Matias CN, Santos DA, Silva AM, Nicho M. Magnesium status and exercise performance in athletes. Trace Elem Electrolytes.

Weiss D, Brunk DK, Goodman DA. Scottsdale Magnesium Study: absorption, cellular uptake, and clinical effectiveness of a timed-release magnesium supplement in a standard adult clinical population.

J Am Coll Nutr. Zhang Y, Xun P, Wang R, Mao L, He K. Can magnesium enhance exercise performance? Major metabolite for energy production via aerobic respiration. Adds sour, tart flavor and buffers acidity. Chelates calcium and magnesium for better uptake and GI tolerability.

The malate-aspartate shuttle Borst cycle : how it started and developed into a major metabolic pathway. IUBMB Life. Hu C, Hone M, Plomgaard P, Hansen JS, Zhao X, Li J, Wang X, Clemmensen JO, Secher NH, Haring HU, Lehmann R, Xu G, Weigert C.

Muscle-liver substrate fluxes in exercising humans and potential effects on hepatic metabolism. J Clin Endocrinol Metab. Malic acid. Schranner D, Kastenmuller G, Schonfelder M, Romisch-Margl W, Wackerhage H. Metabolite concentration changes in humans after a bout of exercise: a systematic review of exercise metabolomics studies.

Sports Med Open. Tyka AK, Chwastowski M, Cison T, Palka T, Tyka A, Szygula Z, Pilch W, Strzala M, Cepero M. Effect of creatine malate supplementation on physical performance, body composition and selected hormone levels in sprinters and long-distance runners.

Acta Physiol Hung. Regulates muscle contraction and nervous system activity. Balances electrolyte levels during exercise.

Natural Sources Fruits and Vegetables Forms Dipotassium Phosphate Food Grade Supplier Budenheim Relevant Literature Clausen T.

Physiol Rev. DGAC Dietary Guidelines Advisory Committee. Report of the Dietary Guidelines Advisory Committee. Part E. Section 2. Supplementary documentation to the DGAC Report. Appendix E Lindinger MI, Cairns SP. Regulation of muscle potassium: exercise performance, fatigue and health implications.

McKenna MJ, Bangsbo J, Renaud JM. Singh A, Evans P, Gallagher KL, Deuster PA. Dietary intakes and biochemical profiles of nutritional status of ultramarathoners. Med Sci Sports Exerc. Maintains tolerability to heat. Prevents sweat loss of sodium.

Maintains plasma volume. Improves exercise recovery. Decreases urine output. Increases benefits with co-ingestion of other electrolytes. More effective than other sodium salts. Natural Sources Salt Forms Evaporated Salt Supplier Cargill, United Salt Corporation, Westco Relevant Literature Del Coso J, Gonzalez-Millan C, Salinero JJ, Abian-Vicen J, Areces F, Lledo M, Lara B, Gallo-Salazar C, Ruiz-Vincente D.

Effects of oral salt supplementation on physical performance during a half-ironman: a randomized controlled trial. Scand J Med Sci Sports. Natural sweetener. Encourages intake. Reduces amount of sweetener required. Does not affect blood glucose or insulin levels. Natural Sources Stevia Leaves Stevia Rebaudiensis Forms Stevia Rebaudioside Extracts Supplier Proprietary Relevant Literature Lei P, Chen H, Ma J, Fang Y, Qu L, Yang Q, Peng B, Zhang X, Jin L, Sun D.

Research progress on extraction technology and biomedical function of natural sugar substitutes. Front Nutr.

Schiatti-Sisó IP, Quintana SE, García-Zapateiro LA. Stevia Stevia rebaudiana as a common sugar substitute and its application in food matrices: an updated review. J Food Sci Technol.

Soejarta DD, Addo EM, Kinghorn AD. Highly sweet compounds of plant origin: from ethnobotanical observations to wide utilization. J Ethnopharmacol. Tey SL, Salleh NB, Henry J, Forde CG. Effects of aspartame-, monk fruit-, Stevia-, and sucrose-sweetened beverages on postprandial glucose, insulin and energy intake.

Int J Obesity. Effects of non-nutritive artificial vs natural sweeteners on h glucose profiles. Eur J Clin Nutr. Less gastrointestinal intolerance than pure fructose. Improves flavor. Natural Sources Table Sugar, Dates Forms Alpha-D-Glucopyranosyl Beta-D-Fructofuranoside, Glc:Fru Supplier The Amalgamated Sugar Company, LLC Relevant Literature Massicote D, Peronnet F, Bronsard E, Hillaire-Marcel C.

Sci Sports. Murray R, Paul GL, Seifert JG, Eddy DE, Halaby GA. The effects of glucose, fructose, and sucrose ingestion during exercise. Trommelen J, Fuchs CJ, Beelen M, Lenaerts M, Lenaert K, Jeukendrup AE, Cermak NM, van Loon LJC.

Fructose and sucrose intake increase exogenous carbohydrate oxidation during exercise. Wallis GA, Wittekind A. Is there a specific role for sucrose in sports and exercise performance?

Supports the brain and immune system. Balances excitatory and inhibitory neurotransmitters. Maintains calm, relaxed, but alert, focused mental states. With caffeine, improves attention and focus with less overexcitation. Produces better sleep. Natural Sources Green Tea Leaves Forms Suntheanine® L-Theanine Supplier Taiyo Kagaku Co.

Taiyo International via NutriScience Innovations Relevant Literature Gilbert N. Jager R, Purpura M, Geiss K, Barthel T, Schnittker R, Weiss M. Improving mental regeneration after physical exercise. Juskiewicz A, Glapa A, Basta P, Petriczko E, Zolnowski K, Machalinski B, Trzeciak J, Luczkowka K, Skarpanska-Stejnborn A.

The effect of L-theanine supplementation on the immune system of athletes exposed to strenuous physical exercise. Saeed M, Naveed M, Arif M, Kakar MU, Manzoor R, Abd El-Hack ME, Alagawany M, Tiwari R, Khandia R, Munjal A, Katrhik K, Dhama K, Iqbal HMN, Dadar M, Sun C.

Green tea Camellia sinensis and l-theanine: Medicinal values and beneficial applications in humans — a comprehensive review. Biomed Pharmacother. Wan X, Zhang Z, Li D. Chemistry and biological properties of theanine, Ch 16 in Tea and Tea Products. Chemistry and Health-Promoting Properties , Ho CT, Lin JK, Shahidi F, Eds.

The key is to consume specific carbohydrates in the right ratios. Unlike most drink mixes, EFS delivers a clinically effective dose of all 5 electrolytes sodium, potassium, chloride, calcium, magnesium in the levels shown to prevent cramping.

We spared no expense upgrading the EFS drink mix, investing in the latest research-driven innovation and technology. Our scienficially formulated, isotonic formula quickly replaces the fluid and electrolytes lost during exercise to ensure optimal hydration, preventing the onset of fatigue, and improving peak performance.

Pro Tip: For best results have a serving of EFS 30 minutes prior to training and racing. The brain plays an essential role in endurance and performance. Mental toughness and presence of mind are equally as important as fitness.

You have to be able to suffer and handle stress when your body is begging you to stop. Suntheanine® is protected by over 40 U. Proponents of lower-carb beverages, however, suggest liquids be used mainly for hydration purposes and outside-the-bottle carbs be used for fuel.

Yet energy-rich food can be hard to digest. You need to remember that sucking back concentrated products like a gel or chews pulls water into your stomach to dilute it, impairing fluid absorption. This is why you need to chase them down with a sufficient amount of a carb-free solution, such as a very low calorie sports drink or just plain water to expedite digestion.

The faster you move, the more difficult it becomes to refuel with solid foods. This is why some triathletes rely heavily on liquid energy from higher carbs sports drinks, especially when picking up the pace. With that said, low-calorie sports drinks can be well-suited for ultra-length endeavors when you have ample time to eat and digest enough carbs from other sources to maintain a necessary pace and where too much liquid sugar over the long haul can certainly bring on GI distress.

Frustratingly, we have very little in the way of randomized studies that compare the percentage of carbohydrates in drinks with various performance metrics when total carbohydrate intake is kept constant. So would consuming 60 grams of carbs per hour of exercise entirely from a higher carb drink result in a different performance outcome than obtaining the same number of carbs from a combination of lower-carb sports drink and some other source of fuel?

A review published in the International Journal of Sports Nutrition and Exercise Metabolism , for example, found that when higher sugar sports drinks are used to fuel endurance exercise beyond 60 minutes in length they do not abolish the energy deficit created by working out.

Sugar is only a problem when you consume too much as part of your normal diet and not as part of a smart fueling strategy where it serves a specific ergogenic function.

And there is some evidence that if a higher carbohydrate meal was consumed before working out there is no significant benefit of consuming supplemental carbs for aerobic activities lasting up to 2 hours.

Ditto for just sipping during the day for overall fluid consumption. For instance, they are marketed aggressively to teenagers and, in turn, they are heavy consumers which is likely contributing to the troubling obesity rate in this demographic.

Most people get more than enough sodium from their diets so there generally is not much need to get extra from a sports drink throughout the day when not exercising. There is very little compelling data that taking in other electrolytes, namely potassium, magnesium and calcium, during activity does much of anything, especially if you are already getting enough of these in your diet.

Athletes can choose products that glean their sweetness from low-calorie inclusions like sugar alcohols, stevia and monk fruit extract instead of sugars but for some people these can lead to the GI issues that low-carb drinks are aiming to abolish in the first place.

Natural Sources Formed During Digestion with Soluble Magnesium Ions in Presence of Malic Acid Forms Dimagnesiumhydroxymalate Supplier Balchem®, Albion® Relevant Literature Cameron D, Welch AA, Adelnia F, Bergeron CM, Reiter DA, Dominguez LJ, Brennan NA, Fishbein KW, Spencer RG, Ferrucci L.

Age and muscle function are more closely associated with intracellular magnesium, as assessed by 31P magnetic resonance spectroscopy, than with serum magnesium. Kisters K, Grober U, Adamietz I. Magnesium: the mitochondrial blockbuster in competitive sports. Vitam Miner.

Laries MJ, Monteiro CP, Matias CN, Santos DA, Silva AM, Nicho M. Magnesium status and exercise performance in athletes. Trace Elem Electrolytes.

Weiss D, Brunk DK, Goodman DA. Scottsdale Magnesium Study: absorption, cellular uptake, and clinical effectiveness of a timed-release magnesium supplement in a standard adult clinical population. J Am Coll Nutr. Zhang Y, Xun P, Wang R, Mao L, He K. Can magnesium enhance exercise performance?

Major metabolite for energy production via aerobic respiration. Adds sour, tart flavor and buffers acidity. Chelates calcium and magnesium for better uptake and GI tolerability.

The malate-aspartate shuttle Borst cycle : how it started and developed into a major metabolic pathway. IUBMB Life. Hu C, Hone M, Plomgaard P, Hansen JS, Zhao X, Li J, Wang X, Clemmensen JO, Secher NH, Haring HU, Lehmann R, Xu G, Weigert C.

Muscle-liver substrate fluxes in exercising humans and potential effects on hepatic metabolism. J Clin Endocrinol Metab. Malic acid. Schranner D, Kastenmuller G, Schonfelder M, Romisch-Margl W, Wackerhage H. Metabolite concentration changes in humans after a bout of exercise: a systematic review of exercise metabolomics studies.

Sports Med Open. Tyka AK, Chwastowski M, Cison T, Palka T, Tyka A, Szygula Z, Pilch W, Strzala M, Cepero M. Effect of creatine malate supplementation on physical performance, body composition and selected hormone levels in sprinters and long-distance runners.

Acta Physiol Hung. Regulates muscle contraction and nervous system activity. Balances electrolyte levels during exercise. Natural Sources Fruits and Vegetables Forms Dipotassium Phosphate Food Grade Supplier Budenheim Relevant Literature Clausen T.

Physiol Rev. DGAC Dietary Guidelines Advisory Committee. Report of the Dietary Guidelines Advisory Committee. Part E. Section 2. Supplementary documentation to the DGAC Report. Appendix E Lindinger MI, Cairns SP. Regulation of muscle potassium: exercise performance, fatigue and health implications.

McKenna MJ, Bangsbo J, Renaud JM. Singh A, Evans P, Gallagher KL, Deuster PA. Dietary intakes and biochemical profiles of nutritional status of ultramarathoners. Med Sci Sports Exerc. Maintains tolerability to heat.

Prevents sweat loss of sodium. Maintains plasma volume. Improves exercise recovery. Decreases urine output. Increases benefits with co-ingestion of other electrolytes.

More effective than other sodium salts. Natural Sources Salt Forms Evaporated Salt Supplier Cargill, United Salt Corporation, Westco Relevant Literature Del Coso J, Gonzalez-Millan C, Salinero JJ, Abian-Vicen J, Areces F, Lledo M, Lara B, Gallo-Salazar C, Ruiz-Vincente D.

Effects of oral salt supplementation on physical performance during a half-ironman: a randomized controlled trial.

Scand J Med Sci Sports. Natural sweetener. Encourages intake. Reduces amount of sweetener required. Does not affect blood glucose or insulin levels. Natural Sources Stevia Leaves Stevia Rebaudiensis Forms Stevia Rebaudioside Extracts Supplier Proprietary Relevant Literature Lei P, Chen H, Ma J, Fang Y, Qu L, Yang Q, Peng B, Zhang X, Jin L, Sun D.

Research progress on extraction technology and biomedical function of natural sugar substitutes. Front Nutr. Schiatti-Sisó IP, Quintana SE, García-Zapateiro LA.

Stevia Stevia rebaudiana as a common sugar substitute and its application in food matrices: an updated review. J Food Sci Technol. Soejarta DD, Addo EM, Kinghorn AD. Highly sweet compounds of plant origin: from ethnobotanical observations to wide utilization.

J Ethnopharmacol. Tey SL, Salleh NB, Henry J, Forde CG. Effects of aspartame-, monk fruit-, Stevia-, and sucrose-sweetened beverages on postprandial glucose, insulin and energy intake. Int J Obesity. Effects of non-nutritive artificial vs natural sweeteners on h glucose profiles. Eur J Clin Nutr.

Less gastrointestinal intolerance than pure fructose. Improves flavor. Natural Sources Table Sugar, Dates Forms Alpha-D-Glucopyranosyl Beta-D-Fructofuranoside, Glc:Fru Supplier The Amalgamated Sugar Company, LLC Relevant Literature Massicote D, Peronnet F, Bronsard E, Hillaire-Marcel C.

Sci Sports. Murray R, Paul GL, Seifert JG, Eddy DE, Halaby GA. The effects of glucose, fructose, and sucrose ingestion during exercise.

Trommelen J, Fuchs CJ, Beelen M, Lenaerts M, Lenaert K, Jeukendrup AE, Cermak NM, van Loon LJC. Fructose and sucrose intake increase exogenous carbohydrate oxidation during exercise. Wallis GA, Wittekind A. Is there a specific role for sucrose in sports and exercise performance?

Supports the brain and immune system. Balances excitatory and inhibitory neurotransmitters. Maintains calm, relaxed, but alert, focused mental states. With caffeine, improves attention and focus with less overexcitation.

Produces better sleep. Natural Sources Green Tea Leaves Forms Suntheanine® L-Theanine Supplier Taiyo Kagaku Co.

Taiyo International via NutriScience Innovations Relevant Literature Gilbert N. Jager R, Purpura M, Geiss K, Barthel T, Schnittker R, Weiss M. Improving mental regeneration after physical exercise. Juskiewicz A, Glapa A, Basta P, Petriczko E, Zolnowski K, Machalinski B, Trzeciak J, Luczkowka K, Skarpanska-Stejnborn A.

The effect of L-theanine supplementation on the immune system of athletes exposed to strenuous physical exercise. Saeed M, Naveed M, Arif M, Kakar MU, Manzoor R, Abd El-Hack ME, Alagawany M, Tiwari R, Khandia R, Munjal A, Katrhik K, Dhama K, Iqbal HMN, Dadar M, Sun C.

Green tea Camellia sinensis and l-theanine: Medicinal values and beneficial applications in humans — a comprehensive review. Biomed Pharmacother. Wan X, Zhang Z, Li D. Chemistry and biological properties of theanine, Ch 16 in Tea and Tea Products.

Chemistry and Health-Promoting Properties , Ho CT, Lin JK, Shahidi F, Eds. The key is to consume specific carbohydrates in the right ratios. Unlike most drink mixes, EFS delivers a clinically effective dose of all 5 electrolytes sodium, potassium, chloride, calcium, magnesium in the levels shown to prevent cramping.

We spared no expense upgrading the EFS drink mix, investing in the latest research-driven innovation and technology.

Our scienficially formulated, isotonic formula quickly replaces the fluid and electrolytes lost during exercise to ensure optimal hydration, preventing the onset of fatigue, and improving peak performance. Pro Tip: For best results have a serving of EFS 30 minutes prior to training and racing. The brain plays an essential role in endurance and performance.

Mental toughness and presence of mind are equally as important as fitness. You have to be able to suffer and handle stress when your body is begging you to stop. Suntheanine® is protected by over 40 U.

and international patents for its various physiological efficacies and L-isomer specific production processes. Research shows BCAAs taken during exercise — not before or after — keep the flow of fuel sources from carbs and fats mobilized and upsized when you need them the most.

In EFS, BCAAs unlock a final emergency fuel source when all other options — and all of your competitors — are exhausted. EFS provides everything you need to maximize endurance and performance. Our industry-leading electrolyte levels help you stay hydrated and avoid cramping.

With the latest amino acid technology and ideal carbohydrate sources, EFS refuels working muscles faster than ever. Plus, the new flavor technology eliminates the formula over flavor compromise.

It can be supplemented with Liquid Shots before and during an event, and Ultragen helps consolidate gains during recovery between sessions. Regardless of your training load, a daily dose of our MultiV and Optygen lines help you lay a foundation to achieve your goals.

We also omit ingredients with no value—even the ubiquitous vitamin C, which features in virtually every other mix despite research that shows it reduces endurance when taken during exercise.

EFS still provides immune system support courtesy of theanine, just without impacting performance. Our approach to product design eschews unexamined ingredients, traditional processes, and trendy minimalism in favor of research-based innovation, premium ingredient sourcing, and the uncompromising expectations of elite athletes.

Q: Are there other benefits to drinking EFS or EFS-PRO, besides for training and racing? A: Absolutely. EFS and EFS-PRO can be used to top off glycogen and electrolyte levels before an event or race.

A: No. A higher concentration increases calories and electrolytes. In other words, if you are a smaller person and normally consume a somewhat reduced amount, you will still get the same benefits. Keep drinking tea or coffee as usual.

A: Consume one serving 30 minutes before exercise. Use as needed during exercise. Additional calories and electrolytes can be added with Liquid Shots. A: Only if you macro-dose mg or more in a single or repeated shot. Even if theanine is administered in a single macro-dose, the effect is just a too-calm calm that fades as the theanine leaves your body—Nothing serious or harmful.

Click here to learn more about dosing and uptake. For their rationale and claims support these companies cite WHO and other medical guidelines for treating serious dehydration in disease and severe exposure conditions, not the sports nutrition guidelines for healthy athletes in endurance competitions.

Also important is the need for more fuel, and these drinks fall short in the fuel department. Check out Dr. A: EFS contains 2g free form amino acids per serving which is the equivalent in BCAA and glutamine profile to 9g whey protein.

Protein naturally contains BCAAs and glutamine. Clinical evidence supporting the use of BCAAs and glutamine during exercise dates back to These clinical studies clearly indicate supplementing with as little as 1g free form amino acids improved performance, reduced post-exercise muscle damage, improved muscle glycogen resynthesis, reduced central fatigue and improved rate of perceived exertion.

These are the same claims made by the most recent protein study and clearly support a mechanism for improved performance. In addition to the clinical support, other factors lead to a decision to use these free form amino acids over complete proteins. There is considerably more evidence supporting free form amino acids than complete protein.

Q: I am prone to cramping during longer training and racing. Will EFS help me with cramping and dehydration problems? EFS provides a clinically-effective dose of all 5 key electrolytes to prevent cramping and dehydration. The combination of all five electrolytes delivers a potent mg per serving, helping to prevent cramping.

The mg sodium per serving also aids in maximum fluid absorption so you stay hydrated throughout your training and racing.

Supplementing with additional salt tabs, electrolyte tabs, or salty snacks is not necessary with EFS. You are eligible for free shipping! Check out. Start shopping. Left Right. Search Shop Community Who We Are My Rewards.

Account Search Cart. Shop Toggle menu Daily Toggle menu HALO MultiV MultiV-PRO Optygen OptygenHP. PreRace Liquid Shot EFS Drink Mix EFS-PRO High Carb. Athletes Articles Films. Home Right EFS Drink Mix.

EFS Drink Mix. Leave a review. PREMIUM DRINK MIX Isotonic formula that provides everything you need to maximize endurance and performance during exercise. Orange Splash Sour Watermelon. Add to Cart. More details Right.

Blomstrand E. Cell Function Muscle Contraction Cramp Prevention. Brini M, Cali T, Ottolini D, Carafoli E.

While these drinks may have some advantages, some sports dietitians and exercise physiologists are skeptical of the purported benefits. Some hydration experts question whether relatively small differences in osmolarity have a meaningful impact on how well a sports drink is tolerated.

Individuals might have differing abilities to tolerate various carbohydrate solutions. This investigation found that people reported more GI complaints when consuming a regular sports drink during an km run than when they took in water and there was no noticeable difference in performance.

Still, we need to see more studies conducted on athletes taking part in various sports to get a better sense of what amount of carbs and what type are best tolerated.

It should be noted that in some cases athletes can train the gut to be able to take in a higher concentration of carbs from a drink without stomach revolt. In the end, the degree of tolerance to different carbohydrate levels in drinks is likely highly variable among individuals and something that needs to be tested through trial and error.

What about refueling during your weekly long run, century bike ride or multi-hour race? From a performance standpoint, carbs are especially useful when your race distance stretches beyond an hour and have been shown in numerous studies to prolong endurance via a few mechanisms, including sparing precious muscle glycogen.

And both runners and cyclists seem to be able to burn the same amount of supplemental carbohydrates during exercise. The American College of Sports Medicine suggests consuming 30 to 60 grams of carbs per hour of exercise, which you can get from either a sports drink or from other products like gels and energy bars.

Roughly 16 to 32 ounces of regular sports drink per hour will give you this necessary carbohydrate recommendation. Proponents of lower-carb beverages, however, suggest liquids be used mainly for hydration purposes and outside-the-bottle carbs be used for fuel.

Yet energy-rich food can be hard to digest. You need to remember that sucking back concentrated products like a gel or chews pulls water into your stomach to dilute it, impairing fluid absorption. This is why you need to chase them down with a sufficient amount of a carb-free solution, such as a very low calorie sports drink or just plain water to expedite digestion.

The faster you move, the more difficult it becomes to refuel with solid foods. This is why some triathletes rely heavily on liquid energy from higher carbs sports drinks, especially when picking up the pace.

With that said, low-calorie sports drinks can be well-suited for ultra-length endeavors when you have ample time to eat and digest enough carbs from other sources to maintain a necessary pace and where too much liquid sugar over the long haul can certainly bring on GI distress.

Frustratingly, we have very little in the way of randomized studies that compare the percentage of carbohydrates in drinks with various performance metrics when total carbohydrate intake is kept constant. So would consuming 60 grams of carbs per hour of exercise entirely from a higher carb drink result in a different performance outcome than obtaining the same number of carbs from a combination of lower-carb sports drink and some other source of fuel?

A review published in the International Journal of Sports Nutrition and Exercise Metabolism , for example, found that when higher sugar sports drinks are used to fuel endurance exercise beyond 60 minutes in length they do not abolish the energy deficit created by working out. Sugar is only a problem when you consume too much as part of your normal diet and not as part of a smart fueling strategy where it serves a specific ergogenic function.

And there is some evidence that if a higher carbohydrate meal was consumed before working out there is no significant benefit of consuming supplemental carbs for aerobic activities lasting up to 2 hours. Ditto for just sipping during the day for overall fluid consumption.

For instance, they are marketed aggressively to teenagers and, in turn, they are heavy consumers which is likely contributing to the troubling obesity rate in this demographic.