OnIt ProA Paddler’s Guide to Caffeinated Sports Drinks Audrey Lee April 11, 2018 Best Performance Sports drinks and paddling Not all sport drinks are created equal. There are formulas and ingredients that have been scientifically tested and proven to have performance benefits, while others are just smoke and mirrors with fancy marketing. Sport nutrition drinks are designed to be used before you train or compete (about 30 minutes to 1 hour before), during training or competition, and after you train or compete about 30 minutes to 1 hour after). For the rest of your day drink water. The goals of sport nutrition drinks are to keep your body hydrated with water and electrolytes, energized with calories and carbohydrates, and recover faster with a combination of carbohydrates and protein. To perform your best, you need to prepare and train to the best of your abilities. Show up to training or a race well hydrated and well fueled. How often should I drink during training or a race and how much? Time: training or race of ≥ 70% mHR for more than 1 hour Amount: drink about 1-2 ounces ~ a medium sip When: drink about every 15-20 minutes Choose from the sport nutrition drink list for “during” training. Remember not to make any changes on race day. You do not know how your body will react to unfamiliar drinks. Stick to what you typically drink before and during your race. Practice with new drinks while you are training. Caffeinated Sports Drinks Nutrition List Gu Rocktane Energy Drink Mix During Serving Size: 1 packet Calories: 240 Carbohydrates (g): 60 Sodium (mg): 320 Potassium (mg): 50 Caffeine (mg): 35 Ingredients: Maltodextrin, Fructose, Sodium Citrate, Taurine, Natural Flavor, Leucine, Citric Acid, Valine, Beta-Alanine, Potassium Citrate, Fruit and Vegetable Powder (As Color), Malic Acid, White Tea Leaf Extract (Contains Caffeine), Isoleucine Flavors: Lemon lime, summit tea, tropical fruit Hammar Nutrition Perpetuem During Serving Size: 2 scoops Calories: 270 Carbohydrates (g): 54 Protein (g): 7 Fat (g): 2.5 Sodium (mg): 210 Potassium (mg): 0 Caffeine (mg): 35 Ingredients: Maltodextrin, Isolated Soy Protein, Energy Smart® (Grape Juice, Rice Dextrin), Soy Lecithin, Coffee, Natural Flavor, Trisodium Phosphate, Amino Acids (L-Carnosine, L-Carnitine Tartrate), Choline Bitartrate, Stevia, Chromium Polynicotinate, Caffeine Contains: Soy Flavors: Café latte, chocolate, orange- vanilla, strawberry-vanilla, unflavored OX Endurance Before Serving Size: 1 stick pack for 12 oz Calories: 15 Carbohydrates (g): 4 Magnesium as asparatate (mg): 30 Zinc as monomethionone and aspartate (mg): 2 Chromium as polynicotinate (mg): 0 Creatine HCl (mg): 500 L-arginine (mg): 500 BCAA blend (L-Leucine, L-Isoleucine, L-Valine)(mg): 200 Citrulline Malate (mg): 100 Caffeine (mg): 200 Taurine (mg): 200 Other Ingredients: isomaltulose, citric acid, natural citrus flavor, sucralose, FD&C Blue#1 Tailwind Caffeinated Endurance Fuel During Serving Size: 2-3 scoops for 24 oz Calories: 200 Carbohydrates (g): 25 Protein (g): 0 Fat (g): 0 Sodium (mg): 303 Potassium (mg): 88 Magnesium (mg): 14 Caffeine (mg): 35 Ingredients: Non-GMO Dextrose (Glucose), Non-GMO Sucrose, Citric Acid, Sodium Citrate, Sea Salt, Organic Flavor, Potassium Chloride, Magnesium Citrate, Calcium Carbonate, Organic Caffeine Flavors: Green tea buzz, raspberry buzz, tropical buzz Non-GMO, Organic Skratch Labs Hydration Drink Mix During Serving Size: 1 scoops for 12-16 oz Calories: 80 Carbohydrates (g): 36 Protein (g): 0 Fat (g): 0 Sodium (mg): 380 Potassium (mg): 0 Ingredients: cane sugar, dextrose, sodium citrate, citric acid, matcha green tea, magnesium lactate, calcium citrate, potassium citrate, lemon oil, lemon juice, ascorbic acid (Vitamin C). Flavors: Matcha Green Tea & Lemon DF, GF, K, Non GMO, V Are you interested in learning about non-caffeinated sports drinks? Read A Paddler’s Guide to Non-Caffeinated Sports Drinks. Help us keep the lights on. Support PaddleXaminer today, so we’ll continue to be here tomorrow. All donations are greatly appreciated. Comments Audrey LeeAudrey Lee is a performance coach, sport nutrition coach, group exercise instructor, Paddle Into Fitness Master Trainer, WPA certified SUP yoga instructor, and 200 hour certified YA yoga instructor. She has her PhD in Exercise Sport Science and her Master’s degree in nutrition. Her passion is integrating the mind-body connection into her coaching to help people find balance and reach their highest potential. She lives in Park City, Utah and loves the outdoors, playing in the mountains or on water.