AIS SPORTS SUPPLEMENT FRAMEWORK
SPORTS DRINKS GROUP A
Traditional sports drinks provide water, carbohydrate (6-8%) and some electrolytes to help you simultaneously refuel & hydrate
around exercise. They are available in a powder or ready-to-drink form in a variety of flavours. Lower sugar/'sugar free' sports drink
will provide fluid and palatability to encourage intake, but little to no carbs for fuelling. 'Endurance' sports drink products may have
more electrolytes and carbohydrate (14%) for ultra-endurance exercise. Some sports drink products may have added protein
(2g/100mL) but this seems to be of no further benefit.
Traditional sports drink Lower sugar sports drink 'Sugar free' sports drink Electrolyte drink
e.g. Gatorade, Powerade ION4, e.g. Gatorade G2 e.g. Powerade Zero, Gatorade e.g. Hydralyte Sports (RTD)
Staminade G active
Energy (kJ) Energy (kJ) Energy (kJ) Energy (kJ)
Carbs (sugar) Carbs (sugar) Carbs (sugar) Carbs (sugar)
Electrolytes Electrolytes Electrolytes Electrolytes
BENEFITS & SITUATIONS FOR USE
Sports drinks provide a convenient, rapid source of fuel to support performance and help meet carbohydrate needs during exercise.
This can help maintain performance by boosting fuel supplies while also stimulating the brain.
FUEL SUPPLY BRAIN & NERVOUS Adequate
FOR MUSCLE SYSTEM BOOST CARBOHYDRATE
(ingestion) (via mouth rinse)
intake around exercise
may help protect
When additional fuel (carbohydrate) is required pre/during/post exercise IMMUNE FUNCTION &
To maintain the drive to drink from a sweet, slightly salty flavour BONE HEALTH
Sports drink slushies can be part of pre-cooling strategies for exercise in the heat
5-10 second mouth rinse every 10-20mins offers a similar benefit to performance vs swallowing carbohydrate. A useful strategy if
gut tolerance is an issue
Replace electrolytes lost in sweat, preserving thirst drive for endurance events and increasing voluntary fluid intake
Can contribute to post-exercise refuelling, but food options may provide a more nutrient-dense benefit for broader recovery needs
CARBOHYDRATE INTAKE GUIDELINES
BRIEF EXERCISE (<45MINS) Not needed
SUSTAINED HIGH INTENSITY Small amounts of carbohydrate (swallowed)
EXERCISE (45-75MINS) AND/ OR
Frequent 'mouth sensing' with a significant duration
of mouth contact (e.g. 10sec mouth rinse) Gels Sports drink Bars Chews
ENDURANCE EXERCISE & 30-60g/hr
stop-start sports (1-2.5HRS)
Food Gels Sports drink Bars Chews
ULTRA-ENDURANCE up to 90g/hr*
EVENT (2.5-3+ HRS)
Food Gels Sports drink Bars Chews
* Multiple transportable carbs (e.g. glucose & fructose) to be used when aiming for intakes >60g/hr.
SPORTS DRINKS
FOOD FIRST PHILOSOPHY
Sports food supplements (e.g. bars, gels and sports drinks) are often the most practical way to meet carbohydrate targets during
exercise at high intensity. But when the intensity is lower or when fuelling pre-or post-exercise, using food options is often
cheaper, and can meet carbohydrate needs plus provide additional nutrients.
1 Banana (large) Box of sultanas (40g) 1 Muesli bar 400mL Orange juice Flat coke (375mL) Fruit bread (2 slices)
30g carbohydrate 32g carbohydrate 30g carbohydrate 30g carbohydrate 40g carbohydrate 38g carbohydrate
2 Rice cakes + 2tsp honey Cordial (25mL) 3 Lolly snakes (30g) 2 Pikelets + 2tsp jam 2 Medjool dates White bread (2 slices)
25g carbohydrate 17g carbohydrate 30g carbohydrate 28g carbohydrate 30g carbohydrate 33g carbohydrate
CONCERNS & CONSIDERATIONS
Occasional targeted sessions may benefit from
Maintain dental health with a water chaser
planned low carb intake to enhance the
and some calcium rich dairy post-exercise.
adaptive response of training.
Multiple transportable carbs (e.g. glucose +
Tubs of sports drink powder are about 4x
fructose) can improve absorption when
cheaper than ready to drink products.
aiming for intakes >60g/hr.
'Gut training' with a mix of your preferred
When choosing a sports drink, consider your
carbohydrate-rich foods/ and or sports
primary needs - hydrating, fuelling (e.g. carbs)
foods can increase your body's ability to
and/or taste and read the label.
absorb carbs and reduce gut upset.
All supplements have a doping risk of some kind. Some supplements are riskier than others. Athletes
should only use batch-tested supplements. The Sport Integrity Australia app provides a list of more than
400 batch-tested products. (www.sportintegrity.gov.au/what-we-do/supplements-sport).
While batch-tested products have the lowest risk of a product containing prohibited substances, they cannot offer you a guarantee. Before engaging in
supplement use, you should refer to the specific supplement policies of your sport or institute and seek professional advice from an accredited sports dietitian
(www.sportsdietitians.com.au). Athletes are reminded that they are responsible for all substances that enter their body under the ‘strict liability’ rules of the
World Anti-Doping Code.
