Lecture 10B: Sports Drinks, etc.

A FEW TIPS ABOUT
PREPARING FOR the FINAL EXAM

The goal is to get the information into a part of your brain where you can retrieve it both during the exam and later. Following are some steps that might help you do that.
During the FORUM this week, I hope you'll share other strategies that work for you.

Review your lecture notes.
Review the results of your Study Questions and evaluate the scoring. Send me a message if you don’t understand something or think you were scored incorrectly.
Take the online review quiz and review the results.
Reflect and decide what you understand and write down questions you have. Post those questions in our FORUM.
Rough Draft. On paper, write down information you think that you might want on your index card.
Organize and Condense. Learning what to leave out is just as important as deciding what to leave in. Use of color and organization can help you find it when you need it during the test.

Students have sometimes told me that by the time they have completed their index card, they find they don’t even use it during the exam because they’re so prepared.

FORUM for Week 10:

Index Card- What is ONE THING you plan to write on your Index Card?
What questions do you have as you prepare for the exam?

Sports Drinks, compared (photos below the chart)

Glucose- This is blood sugar.

Fructose after absorption into the blood is converted into glucose by the liver.

Sucrose (table sugar) needs to be digested in the intestinal tract before absorption to equal parts glucose and fructose.

Maltodextrin is a moderately sweet polysaccharide produced by the hydrolysis (splitting) of starch (usually corn starch in the U.S.). Maltodextrins are chains of about 5 glucose molecules that are easily digestible, being absorbed as rapidly as glucose. Sports drinks sweetened with them can provide more energy with less sweet taste. Earlier studies with solutions of maltodextrins showed that a 5 g per 100 ml solution emptied faster than a glucose solution of a similar concentration but subsequent research didn't support that finding.
Physiology of Sport and Exercise, 1994 page 374

Glycerol- This is the backbone of a triglyceride molecule, to which fatty acids are attached. Because of its osmotic properties, which enable greater fluid retention than the ingestion of water alone, glycerol has been proposed as a hyperhydrating agent. Some test subjects reported feeling bloated or nauseated after ingesting glycerol and it does not seem to be popular with athletes.
Hyperhydrating with glycerol: Implications for athletic performance. By: Dale R Wagner and others Journal of the American Dietetic Association, Feb99, Vol. 99 Issue 2, p207, 6p

NAME OF DRINK	Gatorade	Energade	Powerade	Recharge	Gu Energy Gel (Orange Burst) per 32 g. pkg (used by marathoners and other endurance athletes)	GU₂O	GLEUKOS	Coconut Water (for comparison)
Calories per 8 oz. (cup)	50	60	70	70	100 (per 32 g. pkg)	50	70	50
Sodium, mg	110	110	55	25	55	120	40	25
Potassium, mg	30	30	30	50	40	20	175	480
Total Carbohydrate, g	14	16	19	18	25	13	17	12
Sugar, g	14	16	15	17	3	4	17	12
Maltodextrins (glucose polymers)	0		4	0	22			0
Total Fat, g	0	0	0	0	0	0	0	0
Glycerol	0		(listed in ingredients)	0	0	0	0	0
Caffeine	0	yes	0	0	yes- cola nut	0	0	s
Other stimulants	0	ginseng	0	0	0	0	0	0

INGREDIENT LIST	Water, sucrose syrup, glucose-fructose syrup, citric acid, natural grape flavor with other natural flavors, salt, sodium citrate, monopotassium phosphate, red 40, blue 1	Filtered water, high fructose corn syrup, sucrose, glucose, citric acid, taurine, glycerol, salt, sodium citrate, monopotassium phosphate, panax ginseng, gum arabic, natural flavors, ascorbic acid, caffeine, niacin, turmeric, ester gum, sucralose, vitamin B2, vitamin B6, vitamin B12	Water, high fructose corn syrup, maltodextrin (glucose polymers), citric acid, acacia, potassium citrate. salt, potassium phosphate, natural flavors, glycerol ester of wood rosin, brominated vegetable oil, yellow 5	Filtered Water, Organic White grape juice concentrate, organic lemon juice, sea salt	Maltodextrin (glucose polymers), filtered water, fructose, Gu amino blend (leucine, valine, isoleucine, histidine), Gu antioxidant blend (natural vitamin E and vitamin C), potassium and sodium citrate, natural orange flavor, fumaric acid, calcium carbonate, sea salt, sodium benzoate, potassium sorbate, Gu herbal blend [chamomile, cola nut (has caffeine), ginger], citric acid, oleoresin paprika (natural color), pectin	Maltodextrin, sodium citrate, citric acid, potassium citrate, natural flavors, natural colors.	Filtered Water, Glucose, Citric Acid, Monopotassium Phosphate, Salt, Potassium Chloride and Natural Flavors	100% Pure Coconut Water (the liquid that's inside a coconut)