At SIRC You Learn Something New Every Day!

The SIRC Collection receives new publications everyday and it is always exciting to see what new research and fun facts are being published. It is very common to hear one of the SIRC Staff start a sentence with “Did you know…” As we come to the end of 2009 here are a few items that have completed the “Did you know…” sentence.

• About 25% of athletic trainers use pickle juice to treat muscle cramps. Some report, that 1 to 2oz (30-6- mL) of pickle juice relieves cramps within 35 seconds. The mechanism is illusive because rapid relief must mean that pickle juice empties from the stomach very quickly, yet a gastric-emptying study with pickle juice indicates it empties very slowly from the stomach.


• Simply rinsing the mouth with sports drink helps runners run faster. After an overnight fast (13-15h without food) and before and during a 1-hour run, 10 trained runners rinsed their mouth for 5 seconds with a sports drink, and then spit it out. With the sports drink mouth rinse; they were able to run 365 meters longer during the hour.


• A study of 634 nutrition supplements indicated that about 15% contained a banned substance, even though the supplement came from a factory that did not manufacture the banned substances (i.e. steroids, ephedrine). The products most likely to be contaminated with illegal compounds include bodybuilding supplements and weight loss products.

If you liked these did you knows make sure that you check out the SIRC Newsletters! Not only do they have a Did you know … section but they contain many interesting articles from the SIRC Collection.

SIRC Newsletter -Drink Up!

Check out the latest SIRC Newsletter -Drink Up!

Did you know that chocolate milk provides excellent muscle recovery, or cherry juice helps with aches and pains, or that excessive cola consumption can lead to problems with your muscles? We have heard how important it is to stay hydrated when exercising, but there is more to it than fluid intake. Of equal importance is what you drink and when you drink it. Different beverages have been proven to aid in recovery, help with cramps, boost energy and keep you hydrated. But if you drink them at the wrong time during your workout, you may actually be hurting your performance.

http://sirc.ca/newsletters/april10/index.html

Ch-Ch-Ch Chia ~ It's Not The Pet It Use To Be!

How to fuel the body is as diverse as the body itself, but it also depends on the nature of the activities being done. “Filling the tank” while engaging in sport or physical activity of any kind involves eating a healthy well–balanced diet, if there is to be a return on investment. Energy drinks, gels and bars provide quick and convenient energy and still gaining popularity as an energy source is the super food - the Chia seed.

What is old is new again. Known as the “Indian Running Food”, the Chia seed is an ancient seed that has been used by tribesman as a source of energy and sustenance for many, many years. Amongst its advantages are that it is lightweight, easily digestible, and is packed with fiber while also offering a complete essential amino-acid package. Even eating Chia on a regular basis will decrease food cravings and assist with weight loss as well. When Chia seeds are mixed with other foods, it displaces calories and fat without diluting any of the flavours. And when it’s made into the Chia gel (by mixing it with water), it displaces rather than dilutes, creates more surface area, and can enhance the flavour rather than dilute it.

Companies such as “Holy Crap”, based in Canada, have developed a ‘breakfast’ mix, while other companies offer up a multitude of recipes where Chia can be successfully added. Best known for its highly successful Chia pet marketing campaign, now there are many ways to actually include Chia into the daily diet, whether you are an elite athlete, moderately physically active, or aiming for some weight loss.

Contact SIRC for more information on super foods or other nutrition topics!

Are Sports Drinks a Waste of Money?

Sports drinks are extremely popular right now and with so many appearing on the market all claiming different things, before you buy, you should know what's in those bottles and how to use them properly.

Sports drinks are made to replenish the body's fluid losses during intense physical exercise, and the "classic" sports drinks (Gatorade, Powerade) aim to accomplish three things:

• Prevent dehydration
• Electrolyte replacement
• Provide carbohydrates while exercising

Sodium and potassium are usually added to replace losses during sweating as well as sugar (carbohydrates) to make the drink more palatable.

Some tips to remember:

• Drink plenty of water up to four hours before you exercise to minimize the chance of dehydration
• Eat a lightly salted snack to keep your electrolytes balanced
• Sports drinks are only needed during heavy exercise, e.g. an hour or more (less if you sweat excessively)
• You can use sports drinks if you are exercising in hot and humid conditions or have protective equipment on
• For the average child playing around outside, sports drinks in place of water is generally unnecessary
• Read the label before you buy 

It's important to remember that sports drinks have their place, when used correctly they can help improve your performance, help your recovery time, and help you increase lean muscle.  When used incorrectly, they have a similar nutritional value to soft drinks and just add empty calories. 

If you have a good balance between nutrition and exercise, it will provide all the energy and nutrients required for a healthy active lifestyle.  An important part of this balance comes from food, including water, rather than supplements and sports drinks.

References from the SIRC Collection

1. Fernandez J, Da Silva-Grigoletto M, Perez-Jimenez F, et al. A dose of fructose induces oxidative stress during endurance and strength exercise. Journal Of Sports Sciences. October 2009;27(12):1323-1334. 
2. Kumar N, Agrahari R. Effect of pre-exercise sports drink on cardio-respiratory fitness. Sports Medicine Journal / Medicina Sportivâ.  June 2012;8(2):1846-1850.
 3. Lee J, Nio A, Ang W, Law L, Lim C. Effects of ingesting a sports drink during exercise and recovery on subsequent endurance capacity. European Journal Of Sport Science. March 2011;11(2):77-86.

4. Mayo J, Kravitz L. Sports & Energy Drinks: Answers for Fitness Professionals. IDEA Fitness Journal. October 2008;5(9):17-20.

5. Roussell M. Sports Drinks: How to Use them to Maximum Performance. Volleyball. February 2011;22(2):20-21. 
6. Sare C. Honey buzz: antioxidant boost, sports energy source or glorified sugar?. Muscle & Fitness. February 2004;65(2):192;204. 7. 
7. Singh A, Chaudhary S, Sandhu J. EFFICACY OF PRE EXERCISE CARBOHYDRATE DRINK (GATORADE) ON THE RECOVERY HEART RATE, BLOOD LACTATE AND GLUCOSE LEVELS IN SHORT TERM INTENSIVE EXERCISE. Serbian Journal Of Sports Science. March 2011;5(1):29-34.