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Will a sports drink before my run enhance my performance?

Sports drinks are useful for most Canadians.

Sports drinks are useful for most Canadians.

Q: I hear a lot about what to drink after a run. I’m wondering if I could drink something before my run (like a sports drink) to give me a boost before I head out. 

A: Actually, you might want to avoid throwing the sports drink into the gym bag. Studies have shown that most people don’t actually lose enough electrolytes during the workout to warrant sipping on sports drinks packed with sugar and calories. Using a sports drink is only necessary if you’ve been training intensely for more than an hour.

You want to make sure that you’re staying hydrated throughout the day and before your run. Dehydration will make you feel lethargic causing you to feel like you need that boost. Also, be mindful of what you’re putting into your body throughout the day. Avoid sugar-filled snacks that will cause a crash later and give yourself enough sustenance to fuel your run and don’t underestimate the power a good night’s sleep has on your workout.

If you do feel like you still need a boost even after all of that, try having a cup of coffee about an hour before your run or workout. A 2013 study examined the effects of caffeine on sports performance. In the randomized study, cyclists and triathletes were given caffeine one hour before their workout. The researchers noticed significantly faster results after the athletes consumed coffee.

Do keep in mind though that sometimes consuming coffee too quickly before a run can lead to irritation and be a workout damper.

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