SUGAR,SODAS,ORANGES,GATORADE…

IS IT ALL GOOD FOR MY TEAM AT HALFTIME ?

Soccer is an endurance sport that burns muscle glycogen for energy in the participant. The question soccer coaches and trainers have is how to best replenish that energy at halftime of a match.  Since it takes the normal athlete approximately 48 hours to replace glycogen on a normal diet, we can only look to delay the depletion of the  glycogen. 

By introducing sugar into the blood stream, which muscles also use as an energy source, we can achieve this delay.  While loading up on sugars does produce a jolt of energy, it also causes the body to release insulin, which can result in a less alert player and can be dangerous to the diabetic.  (Keep in mind that 75% of diabetics do not know they have a form of the disease).  Sugars, therefore, must be balanced with the right amount of calories.  

Sodas provide sugar, calories, water needed for rehydration, and sodium, which is essential in stimulating fluid intake into the bloodstream.  Sodas however, are not recommended, as they often contain caffeine, a diuretic (makes you urinate) and the athlete is trying to retain water, not lose it.  Also, the carbonation makes the stomach feel full, causing the player not to drink enough.  (Caffeine by the way, is a banned substance by the International Olympic Committee!)  

Oranges are the traditional halftime fuel for the soccer player.  Oranges, as well as grapes and melons, provide natural sugars, limited calories, and some, not enough, fluids for the body.  When accompanied with water, these fruits are certainly beneficial. (Players with sensitive stomachs may prefer melons and bananas to oranges and grapes.)      

Gatorade.  First of all, what is it?  Well, it is a sports drink made up of basically water, sugars, natural and artificial flavorings (which improve the taste of the drink, hence more to be consumed), sodium, and coloring.  The drink not only provides sugars, calories in a moderate amount, the water necessary for rehydration, sodium to stimulate absorption, but also replenishes lost salts, and contains electrolytes (sodium again), valuable in both stimulating absorption and retaining fluids.  Served cold, it is absorbed faster and certainly tastes much better.