Whey Protein is made from milk and contains all essential amino acids. It is digested quickly and readily available to muscles. This makes it a popular choice for athletes immediately after a hard session when they are most receptive to repair and growth.
Casein Protein is made from milk and contains all essential amino acids. Where it differs from whey protein is the rate at which it is digested and absorbed. Casein is absorbed 4 times slower than whey, which makes it an ideal protein to consume before going to bed. This may result in efficient building, repair and maintenance of lean muscle mass.
Hypertonic drinks contain ~10g of carbohydrate per 100ml in order to provide maximum energy uptake and are excellent for refuelling after exercise. However, the presence of so much carbohydrate can delay water absorption. Hypertonic drinks can be thought of more as food and can be used as a convenient pre- or post-exercise snack. They best used after training or alternated with water during longer events.
Isotonic drinks quickly replace the fluid lost by sweating. Containing more sugar than hypotonic drinks (~6g per 100ml) isotonic drinks are ideally suited to exercise where carbohydrate and fluid replacement are necessary to avoid a decline in performance. Isotonic drinks provide energy, which may not be required by people trying to manage their weight or people exercising for less than 60 min.
Hypotonic drinks are intended to quickly replace water and electrolytes lost during exercise. Hypotonic drinks only contain ~2g carbohydrate per 100ml which is insufficient to fuel a long or hard workout. This type of sports drink is best suited to exercise 60 min or less or where fluid replacement is more important than fuelling such as exercise in the heat.
Oxygenated water is water that has had additional oxygen introduced into the water under pressure. Among the touted benefits for oxygen water is that a person will have more oxygen pumped into the blood stream. Unfortunately, humans do not absorb significant amounts of oxygen through their digestive systems. There is no scientific evidence that oxygenated drinking water has any benefits.
Electrolyte tablets can be added to water, cordial or diluted fruit juice to create a low calorie sports drink suitable to your flavor preference and hydration needs. They can also be used to increase the electrolyte content of an existing sports drink, which is especially useful when the conditions are hot or you’re a heavy sweater. In endurance races, such as triathlons and ultra-marathon races salt tablets are commonly used as a supplement to sports drinks.
Whey and casein both come from milk and contain all essential amino acids. The key difference is the rate of absorption. Whey proteins provide the highest biological value of any protein as your body absorbs and uses whey protein more effectively than other protein. Casein is digested more slowly and tends to be consumed before bed when athletes are trying to maintain muscle mass.
What symptoms are associated with IBS?
The common symptoms associated with IBS include:
Mucus in the stool
What causes IBS?
Muscles in your colon contract to cause bowel movements. Sufferers of IBS are believed to be sensitive to certain triggers causing a strong response in the entire gut and may change your body’s ability to move food through your digestive system. These triggers can be anything from foods, medication or stress.
I think I might suffer from IBS, what should I do?
Visit your GP if you think you have IBS. They will rule out other illnesses, causes of inflammation and infections. They will ask about your symptoms and whether there is a pattern to them. Your GP may suggest you keep a food diary to see whether your diet affects your symptoms.
How is IBS diagnosed?
IBS is diagnosed by ruling out certain causes. The Rome criterion helps doctors make an accurate diagnosis. This is a list of symptoms and episodes such as the presence, frequency and duration of occurring symptoms. In addition, doctors can run several tests to rule out infection or other inflammation within the body.
How is IBS treated?
There is no cure for IBS, but the symptoms can be managed by making changes to your diet and lifestyle. Medication is sometimes prescribed for IBS.
IBS is unpredictable. You may go for many months without any symptoms and then have a sudden flare-up. It can also take many months for your symptoms to settle down. With appropriate treatment you should be able to live a normal and active life.
Can diet affect IBS?
While foods do not cause IBS, eating certain foods can trigger the symptoms.
Eating several smaller meals during the day, rather than three large ones may help to reduce symptoms. Additionally, it can be helpful to avoid processed and refined foods and increase your intake of wholegrain bread, brown rice, quinoa, lentils, vegetables, low fat meats and fruit. Common trigger foods include:
Alcohol acts a diuretic and may slow down the process of rehydration after the match. Despite what you may have heard about beer and carbohydrate-loading, alcoholic drinks are low in carbohydrate content and will not help replenish your muscle glycogen stores. If you are going to drink, ideally you should rehydrate and refuel after a match prior to indulging in 1-2 drinks MAXIMUM!