Ideal Nutrient Composition for a Sports Drink During Exercise

Nutrient Objectives	Ideal Composition (per 12 oz water)
Replace fluids and electrolytes Preserve muscle glycogen Maintain blood glucose levels Minimize cortisol increases Set the stage for a faster recovery	High-glycemic carbohydrates, such as glucose, sucrose, and maltodextrin: 20-30 g Whey protein: 5-6 g Vitamin C: 30-120 mg Sodium: 100-250 mg Potassium: 60-120 mg Magnesium: 60-120 mg

Dave Scott’s comments:

• 1 gram of protein = approximately 4 calories
• 1 gram of carbohydrates = approximately 4 calories
• Concentration in calories is 100-160 calories per 12 ounces

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Athlete Consumption Prior to Training or Competition

Chart is based upon 1.0 gram of carbohydrate per kilogram of bodyweight

Weight		Carbohydrates		Protein		Fat		Total Calories
Pounds (lbs)	Kilograms (kg)	Grams	Calories	Grams	Calories	Gram	Calories
100	45	45	181	8	32	4	36	249
105	48	48	191	8	32	4	36	256
110	50	50	200	8	32	4	36	268
115	52	52	209	10	40	5	45	294
120	54	54	216	10	40	5	45	301
125	57	57	228	11	44	5	45	317
130	59	59	236	11	44	5	45	325
135	61	61	244	11	36.	5	45	333
140	64	64	256	12	48	5	45	345
145	66	66	264	12	48	5	45	357
150	68	68	272	12	48	6	54	384
155	70	70	280	13	52	6	54	392
160	73	73	292	13	52	6	54	398
165	75	75	300	13	52	6	54	406
170	77	77	308	14	56	6	54	418
175	79	79	316	14	56	6	54	426
180	82	82	328	14	56	6	54	438
185	84	84	336	16	64	7	63	463
190	86	86	344	16	64	7	63	471
195	88	88	352	16	64	7	63	479
200	91	91	364	17	68	7	63	491
205	93	93	372	17	68	7	63	502
210	95	95	380	17	68	7	63	511
215	97	97	388	18	72	8	72	532
220	100	100	400	18	72	8	72	544

• The table indicates approximately a 70 percent carbohydrate intake, 15 percent protein and 15 percent fat intake.
• To convert pounds to kilograms, a 120 lb. person weighs 54 kilograms (120 divided by 2.2 equals kilograms of bodyweight; so 120 divided by 2.2 equals 54 kilograms).
• For a light to moderate training session, consider a smaller intake of food based on .5 grams to 1.0 grams of carbohydrate per kilogram of body weight. To determine the .5 caloric intake, you would divide the numbers from the table in half. Your intake would be approximately 150 calories.
• For a moderately hard to heavy exercise session, the caloric intake should be between 1.0 and 2.0 grams of carbohydrate per kilogram of body weight. To determine 2.0, you would double the numbers. Your intake would be approximately 600 calories.

For example:

• For the 120 lb. person, depending upon your intake prior to exercise, stomach sensitivity, previous history, distance and intensity of your competition, your caloric range would be between 150-600 calories.
• These percentages may vary 10-15 percent of the total and/or percentage of carbohydrate, protein and fat.
• Consumption should be 30 min. to 2.5 hours before competition.
• A minimum caloric intake in the morning should be between 60-120 calories (depends upon body size) to elevate your blood sugar and top off your liver glycogen stores.

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