With all the challenges training for a marathon presents, it’s not hard to understand why most of us are constantly on the lookout for anything that will help improve performance and fight fatigue on long runs.

There is a lot of controversy about the efficacy of sport drinks, and there certainly are studies that show sport drinks outperforming water, but the fact is that much of a sport drink’s success is due to the high sugar/carbohydrate content found in most of them. Here’s the scoop according to SCMT:

On distance runs the general rule is that sugar intake in any consumed liquid should be around 4%. At this level the body will not overproduce insulin in response to the sugar. Therefore, rather than buying an expensive sports drink (which may contain a number of unwanted additives), mixing fruit juice with water can be just effective. Simply mix one part juice to two parts water.

Also keep in mind that over extended exertion the body needs to replace electrolyte salts that are naturally sweated out. Potassium is especially important in this regard because an absence of potassium can cause muscle cramping and delay recovery time. Many sports drinks now contain electrolytes, but an alternative is orange juice. So, if you use an orange juice mixture as described above, you’ll be sure to get the potassium you need.

Now, if you plan to run a +4:00 marathon, you also need to be concerned with sodium. Not to get all “tree hugger” on you but Dulse Seaweed is a terrific, natural source of electrolyte salts for athletes and also provides adrenal function support as well as providing numerous other health benefits. It’s easy to tote in your waist pack (though a bit pungent) and it’s as easy to deal with as a sport gel.

And what about after a long training run or race? The important thing to concentrate on is protein, which helps repair and recovery of muscles and tendons. A super simple recovery drink can be made by blending some good quality protein powder, a banana, some orange juice and even a few flakes of your seaweed. My doctor (also a marathon runner) has told me that you should consume your recovery food or beverage within 45 minutes of completing your workout to derive maximum benefit.

Now, Health Me! The support site for Blue Cross Blue Shield of Massachusetts highly touts sport drinks for athletes and has a review of some on the ingredients in the most popular ones on their site - but take a look at the ingredients in these things. Can you say high fructose corn syrup? Caffeine? Is this really what you want to put into your body during or after a long workout? OK, I know these things are really convenient; but your athlete’s body craves healthy whole foods to stay healthy and deliver peak performance. Also, review the sports drink comparison published on the CeraSport website.

None of this really settles the sport drink controversy – and quite frankly I think a lot of the bad wrap sports drinks have received is due to the fact that many kids and non-athletes seem to consume these high-sugar drinks on a regular basis. It’s kind of like the 1980s fad of putting on a sweat suit to operate the TV remote.

In the end, I think the best idea is to do a little experimentation during your training and see what works best for you — gels, beans, sport drinks, diluted fruit juice or just plain old water. But definitely TRAIN your replenishment method in plenty of time for your race…otherwise, expect excess visits to the porta-potty or (God forbid) a stay in the aid station.

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Tags: sport drinks, training, electrolyte replacement, cera sport, dulse seaweed, fruit juice, marathon training, performance drinks