Coconut water for improved exercise performance. Coconut water has gained a great deal of attention in the media recently as a super food. Coconut water contains more potassium and magnesium than a banana, which apparently leads to improved hydration. This is important for three reasons. Firstly, many simply dont consume enough water; and secondly during exercise daily water intake should be increased to prevent dehydration.The third point to consider is that being dehydrated during exercise can impair exercise performance through decreased time to fatigue, and increased perception of fatigue. Therefore there is premise for consuming coconut water as an alternative to water during/and or after exercise in order to rehydrate sufficiently. However, are these simply marketing claims that are pseudoscience and quackery, or is there evidence to verify this argument? Lets consider some trials that have compared water and coconut water. A crossover study with eight health males with a mean age of 23 (VO2 max 45.8+/-1.5mm minute kg body weight) took part in a VO2 max test at 60% of aerobic capacity in 31 degrees heat. The application of a high temperature exercise setting was to verify after exercise how quickly either a)water or b)coconut water or c) a carbohydrate electrolyte sports drink could replace lost body-weight. Following the 60% VO2 test the male subjects consumed the different beverages over a two hour period (in three separate trails) to mirror 120% of fluid that was lost during the Vo2 test. The fluids were ingested in three settings at 0, 30, and 60 minutes following the exercise. Coconut water was able to replace more fluid than standard water (75 +/- 5% compared to 73 +/- 5%), however the carbohydrate electrolyte sports drink was able to replace 80% of the lost fluid. Although the sample size was very small (only eight males) and lost sodium post exercise was not much different with either water or coconut water; blood glucose levels were significantly higher following coconut water compared to the other beverages. This suggests coconut water could promote faster recovery from intense exercise, as well as marginally quicker fluid synthesis, and help mitigate post exercise nausea and fatigue. Greater blood glucose restoration following exercise can also improve cognitive state (quicker supply of glucose to brain) through better mood, concentration and clarity of through which can be significantly reduced after an intense workout. Coconut water compared to a carbohydrate electrolyte drink presents a natural fluid not laden with artificial sweeteners or sugars, which could be of real tangible benefit to endurance based athletes who lose a lot of fluid during exercise. however, more trials for cross comparison are required. References: Saat M, Singh R, Sirisinghe R.G, Nawawi M., (2002). Rehydration after exercise with fresh young coconut water, carbohydrate-electrolyte beverage and plain water. J Physiol Anthropol Appl Human Science; 21(2): 93-904
Posted on: Tue, 18 Mar 2014 16:17:54 +0000
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