Page 42 - Mariners Cricket Club (Singapore) - Souvenir Magazine 2020

While the above-mentioned drinks are postulated to enhance sporting performance, one needs
to bear in mind that many sports involve a complex mix of performance variables which goes
beyond just power or endurance. Sports like dancing, ice skating, gymnastics are dependent on

other performance measures like flexibility and coordination. While some sports drinks may lead
to improvements in peak power and endurance, consumption of these drinks may not necessarily
translate to better performance in sports requiring additional skills and fi tness attributes.

Drinks for recovery

The main concerns for post-exercise recovery would be muscle protein synthesis, carbohydrate
restoration, and lastly electrolyte and fluid recovery. The table below provides some practical

information on types, composition and function of recovery drinks.

Rate of
When to
Type of drink Composition absorption consume them Function Examples of drinks
in market
in body
Before and/ Mizone; Hydralyte
or during Fast hydration; Sports; Powerade
Hypertonic Sugar > 8%, Fast
exercise lasting low energy Zero; G Active & G2;
>30min Powerade Zero
Slow;
Sugar 3-4%,
Protein <1%, raises
Fat <0.2%, blood
Vitamins, sugar 100 Plus; Pocari Sweat;
Young minerals, at slow- Slow Moderate Gatorade; Gatorade
coconut electrolytes, pace* hydration; hydration; Endurance; Powerade
Moderate
water amino acids, *Glycemic High energy energy ION4; Maximus;
unsaturated index of Staminade
fatty acids, unsweetened
enzymes, coconut
phytohormones water: ≤54
(low)
Magnolia, Dutch Lady,
Carbohydrate Slow; Marigold, Greenfi eld’s
Chocolate* 11-15% raises After intense chocolate malt, Meiji,
milk Sugar 6-8% blood workouts; Maple Hill Creamery
Protein 3-4% sugar strength High energy, 2% Organic Grass-
*Not for lactose Fat 2-3% levels replenish sugar,
intolerant Vit A, B1, B2, training water and Fed Chocolate Milk,
people; B6, B12 calcium, slowly and workouts; electrolytes, Fairlife 2% Ultra-
*Do not over steadily* sport like Filtered Chocolate
consume as it phosphorus, soccer and muscle recovery Milk, Horizon Organic
has high sugar potassium, *Glycemic rugby 1% Low-Fat Chocolate
content essential amino index: 35 Milk, TruMoo 1%
acids (low)
Chocolate Milk
Slow-
Carbohydrate
10-12%, Protein moderate; After intense Reduces muscle RW Knudsen Family
soreness,
raises
<1%, Fat <0.3%, blood workouts; promotes Organic, 21st Century
electrolytes, High-intensity
Tart cherry minerals, sugar at a sports; muscle Tart cherry juice, Tart
juice slow pace recovery, Montmorency cherry
vitamins, strength
antioxidants, *Glycemic training reduces pain & concentrate, Ocean
infl ammation,
omega 3 and 6 index: ≤55 workouts promotes sleep Spray Pure Tart cherry
(low)
fatty acids

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