Thread: What Do You Drink when You Train?

Originally Posted by Tough Old Man

What do you drink when you train?

Gasoline, Punk! -

I drink around a gallon of water.

About 8oz of water in the 45min workout. I make sure I'm fully hydrated before I hit the gym, drinking excessive amounts of water when lifting weights is just a bad idea.

Good old H2O. As far as I know, the sports drinks typically contain a lot of sugar and the electrolytes are needed only for long-lasting events, which is why many marathon and triathlon runners drink it. Otherwise, the added sugar just hurts you afterwards because you're not going long enough to burn it off.

Originally Posted by ForemanRules

About 8oz of water in the 45min workout. I make sure I'm fully hydrated before I hit the gym, drinking excessive amounts of water when lifting weights is just a bad idea.

Why?

Originally Posted by Squaggleboggin

Good old H2O. As far as I know, the sports drinks typically contain a lot of sugar and the electrolytes are needed only for long-lasting events, which is why many marathon and triathlon runners drink it. Otherwise, the added sugar just hurts you afterwards because you're not going long enough to burn it off.

Well your wrong there about just hurts you afterwards. That's the best time to put some type of sugar in you. Haven't you heard of bodybuilders right after there workout having a shake with Dextrose in it. Dextrose (Corn Sugar)

Originally Posted by ihateschoolmt

Why?

Too much water during exercise can kill
Danny Kingsley
ABC Science Online


Friday, 18 July 2003

running a marathon
Fluid intake during exercise is essential, but can be overdone
Drinking too much fluid when exercising vigorously - often recommended in training - can actually kill you, sports medicine experts have warned.

"Perhaps the best advice is that drinking according to the personal dictates of thirst seems to be safe and effective," said Professor Timothy Noakes of South Africa's Sports Science Institute in an editorial in today's British Medical Journal.

Noakes, also a specialist in human biology at the University of Cape Town, said that much of the conventional understanding about water consumption during exercise is not based on evidence, and that drinking too much is unnecessary and can be fatal.

He cites the example last year, when a woman in the Boston marathon in the United States died from hyponatraemic encephalopathy - a severe lack of salt in the blood - because she ingested excessive volumes of a sports drink before and during the race.

But her death was not an isolated incident. Shortly after a doctrine which encouraged those in training to drink the maximum amount they can tolerate became popular, 250 reports of the hyponatraemic encephalopathy appeared in medical literature, Noakes said. The cases were occurring in athletes, army personnel and hikers, and seven were fatalities.

Guidelines not based on evidence

The guidelines currently used for the amount of fluid athletes should drink are not based on evidence, and make several assumptions, Noakes noted. One is that all the weight lost during exercise must be replaced for optimum health and performance. But this ignores the fact that a resting human is able to carry a fluid reserve of about two litres.

Conventional thinking has also been that thirst is not a good indicator of how much fluid we need, and is actually a late signal of severe fluid loss. This, combined with the assumption that athletes are similar enough that universal guidelines can be made, has led to doctrines where athletes are encouraged to drink more than they want to.

For example, the Australian government's peak sports science body, Sports Medicine Australia, suggests on its website that athletes drink plenty of fluids several hours before exercising, have at least 500 ml half an hour before a game, 200 ml every 15 minutes during a game and at least 500 ml after a game.

A new set of guidelines modelled on evidence-based research have been developed, and have recently been adopted by USA Track and Field, Noakes said.

He said the average person should probably be drinking between 400 ml and 800 ml in an hour in most forms of recreational and competitive exercise. People gently exercising in a mild environment would probably need less, and professional athletes competing in warm environments at higher intensities would probably need more.

Drinks that are cool are absorbed more readily by the exercising body than warm drinks, and those containing sodium, such as sports drinks, are also more quickly absorbed.


http://www.abc.net.au/science/news/stories/s904374.htm

Too much water with exercise “can kill”
People should watch how much they drink while exercising because too much fluid could be fatal, doctors say

People should watch how much they drink while exercising because too much fluid could be fatal, doctors say.

The belief that athletes must drink to replace fluid lost during exercise is a myth, according to Professor Timothy Noakes, professor of exercise and sports science at the University of Cape Town, in South Africa.

Excessive amounts of liquids can lead to hyponatraemic encephalopathy – a condition in which the blood becomes so diluted that the salt level falls and fluid is drawn into the brain under osmotic pressure, causing it to swell.

Prof Noakes said, “The best advice is that drinking according to the personal dictates of thirst seems to be safe and effective”.

http://www.menshealth.co.uk/news/story.phtml?id=1381

Originally Posted by Tough Old Man

Well your wrong there about just hurts you afterwards. That's the best time to put some type of sugar in you. Haven't you heard of bodybuilders right after there workout having a shake with Dextrose in it. Dextrose (Corn Sugar)

And is it better to put sugar right afterwards, or have no sugar at all? I'd take #2.

I've heard of bodybuilders doing many stupid things, so having an example of what some bodybuilders do isn't very persuading to someone like me.

Its better to have it at the very end, IMO, you dont want much distraction (for your blood) from your muscles during the workout

Just water when weight-training. But I drink Gatorade when playing basketball or softball on a hot day.

I used to only drink water but have decided to try this stuff called Accelerade. Today was my first day and I sweat like half as much as I usually do. I start taking it once my assistance stuff starts so towards the end of the workout. I like it but have no idea, as of yet, whether it is working. I only take one serving which is like 24g carb 6g protein so about 120cals.

If you drink a reasonable amount of sugar during and after lifting it will be stored as glycogen, which is a positive thing. Your body is primed for carbohydrate storage for 60-90mins past your workout, so if you intend on having sugar at all throughout the day, that is your time. Within reason of course.

I drink a litre of water after every set. I only have 1-2 minute break to drink it, so I have to guzzle it.

Originally Posted by ForemanRules

Shortly after a doctrine which encouraged those in training to drink the maximum amount they can tolerate became popular, 250 reports of the hyponatraemic encephalopathy appeared in medical literature, Noakes said. The cases were occurring in athletes, army personnel and hikers, and seven were fatalities.

What if I am actually thristy though? I could drink more than I do, I only drink water during a work out if I want some. Is it still dangerous?

Thanks for the post Foreman.
That sounds good to me, as I drink about half a bottle during a 30-45 minute workout.

Originally Posted by ihateschoolmt

What if I am actually thristy though? I could drink more than I do, I only drink water during a work out if I want some. Is it still dangerous?

I would think that, to be dangerous, you'd have to drink well in excess of the normal amount you drink during a workout. Or at least I hope so.

Originally Posted by Squaggleboggin

And is it better to put sugar right afterwards, or have no sugar at all? I'd take #2.

I've heard of bodybuilders doing many stupid things, so having an example of what some bodybuilders do isn't very persuading to someone like me.

Hope this helps out some of you in regards to Post workout.

After a hard workout your muscles are torn down, glycogen is depleted, and you may have even entered catabolism. The only way to stop this is by feeding them the nutrients that they need. Studies show that carbs are stored as glycogen 125% more efficiently directly after working out than any other time during the day. Also, protein synthesis (the building of new muscle) is highly elevated. It only makes sense to take advantage of this time and feed your muscles what they need to repair and grow.

why it is so important to consume carbohydrates after working out, but do you know what kind to take in? After training, you want the fastest acting carbohydrate possible. You want it to quickly elevate your blood sugar levels shuttling nutrients to your muscles. A carbohydrate on the glycemic index scale of 100+ would be optimal. You also want it to be in liquid form for quicker absorption. Maltodextrin and dextrose, the carbohydrates used in most creatine + sugar mixes and weight gainers are best. Depending on metabolism and the intensity of your workout (we'll assume you train like madmen) you should take in about 1-1.5grams of carbs per kilogram of bodyweight. For a 200lb trainee, that's 100-150 grams of carbs in the post workout

More protein, more protein! Protein is the building block of muscles; there is no denying that. After working out you can absorb and utilize almost 50% more protein than you can at a regular meal. Protein synthesis is highest at this time, so it only makes sense to feed your muscles what they need; protein. A good whey would be optimal in this case, since it is broken down into amino's and absorbed quicker than any other source. I suggest about 30-70grams of protein at this time depending on size and metabolism

Here's another one from a pro.

Post Workout Nutrition

Post workout meals are key in replenishing low glycogen stores, begining muscular growth and repair, and restoring the immune system. The time span upto 90 minutes after an intense workout creates a unique situation where the body is primed to absorb nutrients, much like a sponge. The very first thing I do when walking out of the gym is consume some simple carbs, with dextrose being my preferred choice. Dextrose is an isomer of glucose, its cheap and readily available in most wine making stores. I usually buy a couple of pounds and mix it with a couple of packages of Kool Aid or Tang. It is best to consume 50-75 grams (depends on your bodyweight) of dextrose and water within 30 minutes of completing the workout.

My next step is consuming about 30 grams of protein - preferably from a whey hydrolysate protein powder supplement - with either water or a fruit juice. This should occur within 30-60 minutes after your workout. The whey protein powders are usually easy to digest and provide the body with a high quality source of protein. The final part of the post workout meal is real food. This might depend on the time of day you workout, but I prefer to have a small meal about an hour after exercising. A sandwich or a small pasta dish with a good mix of protein, carbs and fat would probably be ideal. Eat small, balanced meals every 3-4 hours after that.


Tough

Originally Posted by BigDyl

I drink a litre of water after every set. I only have 1-2 minute break to drink it, so I have to guzzle it.

How many sets are typically in one of your workouts? That seems like too much water.

Originally Posted by Squaggleboggin

I would think that, to be dangerous, you'd have to drink well in excess of the normal amount you drink during a workout. Or at least I hope so.

Yes like a gallon

I do think the death thing is extreme cases only, however if you are so thirsty during a weight workout in an air conditioned gym that you need to drink a gallon of water then you are dehydrated before you even hit the gym.

I drink water. However, during contests I drink gatorade after I weigh in and sip it all the way through my attempts. I feel like it does give me energy (probably the sugar rush).

High quality h2o...

Originally Posted by Tough Old Man

Another 16 year old that knows it all. That's why youll still look like a little girl after ten years of training. This is for you.

After a hard workout your muscles are torn down, glycogen is depleted, and you may have even entered catabolism. The only way to stop this is by feeding them the nutrients that they need. Studies show that carbs are stored as glycogen 125% more efficiently directly after working out than any other time during the day. Also, protein synthesis (the building of new muscle) is highly elevated. It only makes sense to take advantage of this time and feed your muscles what they need to repair and grow.

why it is so important to consume carbohydrates after working out, but do you know what kind to take in? After training, you want the fastest acting carbohydrate possible. You want it to quickly elevate your blood sugar levels shuttling nutrients to your muscles. A carbohydrate on the glycemic index scale of 100+ would be optimal. You also want it to be in liquid form for quicker absorption. Maltodextrin and dextrose, the carbohydrates used in most creatine + sugar mixes and weight gainers are best. Depending on metabolism and the intensity of your workout (we'll assume you train like madmen) you should take in about 1-1.5grams of carbs per kilogram of bodyweight. For a 200lb trainee, that's 100-150 grams of carbs in the post workout

More protein, more protein! Protein is the building block of muscles; there is no denying that. After working out you can absorb and utilize almost 50% more protein than you can at a regular meal. Protein synthesis is highest at this time, so it only makes sense to feed your muscles what they need; protein. A good whey would be optimal in this case, since it is broken down into amino's and absorbed quicker than any other source. I suggest about 30-70grams of protein at this time depending on size and metabolism

Here's another one from a pro.

Post Workout Nutrition

Post workout meals are key in replenishing low glycogen stores, begining muscular growth and repair, and restoring the immune system. The time span upto 90 minutes after an intense workout creates a unique situation where the body is primed to absorb nutrients, much like a sponge. The very first thing I do when walking out of the gym is consume some simple carbs, with dextrose being my preferred choice. Dextrose is an isomer of glucose, its cheap and readily available in most wine making stores. I usually buy a couple of pounds and mix it with a couple of packages of Kool Aid or Tang. It is best to consume 50-75 grams (depends on your bodyweight) of dextrose and water within 30 minutes of completing the workout.

My next step is consuming about 30 grams of protein - preferably from a whey hydrolysate protein powder supplement - with either water or a fruit juice. This should occur within 30-60 minutes after your workout. The whey protein powders are usually easy to digest and provide the body with a high quality source of protein. The final part of the post workout meal is real food. This might depend on the time of day you workout, but I prefer to have a small meal about an hour after exercising. A sandwich or a small pasta dish with a good mix of protein, carbs and fat would probably be ideal. Eat small, balanced meals every 3-4 hours after that.

Now are you still a 16 year old know it all or did the above maybe change your way of thinking a little. If it doesn't change your way of thinking then it's obvious that at 16 you need to downgrade to about the 1st grade level and take up re-reading look at spot books


Tough

Why is it that whenever I make a comment, I suddenly know everything? Sure, that'd be great if I did, but only ignorant adults seem to believe this of me. Just because I was wrong does not mean that I think I know everything; you're simply an idiot when it comes to things like that. You're much more eager to feel like an authoritative figure and try to put someone in his/her place (even when that person had no intention other than sharing information s/he thought was correct) than to do anything else. Get over yourself - not all teenagers are alike, and I know that not all adults are dumb enough to believe this, even though you seem to be. We've all been wrong before, so why does it have to be such a catastrophe because I'm sixteen? Grow up and accept that everyone makes mistakes.

Back on topic, I always thought that simple sugars like those found in many drinks and pop were bad, and that complex ones were the way to go. Would you drink a can of pop after a workout because it has sugar? What I'm saying is that, as far as I know, this isn't good in any way.

So, I should just scrap that piece of information because it's completely wrong, and assume that consuming any kind of sugar directly after a workout in the correct amount can be a positive thing, correct?

Originally Posted by Squaggleboggin

So, I should just scrap that piece of information because it's completely wrong, and assume that consuming any kind of sugar directly after a workout in the correct amount can be a positive thing, correct?

Depends...

1)If you are trying to get stronger, bulk, or are worried about performance, yes, consuming sugar during and immediately after is a good idea.

2)If you are cutting, you can skip the sugar.

Originally Posted by CaptainDeadlift

How many sets are typically in one of your workouts? That seems like too much water.

I was trying to outrage Foremanrules. I probably sip water from the foutain at the gym during the course of a workout consisting of approximately 8-12 ounces.

Originally Posted by Dale Mabry

Depends...

1)If you are trying to get stronger, bulk, or are worried about performance, yes, consuming sugar during and immediately after is a good idea.

2)If you are cutting, you can skip the sugar.

Since I'm going for strength, it would actually be beneficial for me to drink a can of pop immediately after a workout? Wow...

Originally Posted by ForemanRules

Yes like a gallon

I do think the death thing is extreme cases only, however if you are so thirsty during a weight workout in an air conditioned gym that you need to drink a gallon of water then you are dehydrated before you even hit the gym.

I measured the jug I keep my water in. It's only half a gallon, my bad. Still kind of a lot, but I probably am a little dehydrated after school.

I'm obviously the outlyer here but I sip on a 32 oz. cup with mostly water, a little fruit juice, a scoop of powdered powerade, a scoop of whey, and half of my daily intake of CEE and glutamine. I feel like it carries me through my workout better. Afterwards I take the rest of my daily CEE and glutamine, with 2 scoops of whey and some mostly fruit juice and water. If there is a scientific reason why I should not be doing these, someone please set me straight.

Originally Posted by Squaggleboggin

Since I'm going for strength, it would actually be beneficial for me to drink a can of pop immediately after a workout? Wow...

Won't hurt you if your trying to put on size. Get some dextrose and add it to a whey shake after training. Shit only cost a couple of bucks. If you can't find it use corn syrup