Energy Drinks: Powerful Energy or a Can of Bull?

Energy drinks are hot – there are over 600 options on the market, with names like Red Bull, Monster, Adrenaline, and Full Throttle. They can be found at gas stations, coffee shops, convenience stores, and grocery stores. But are they guaranteed to boost performance … or shrink your wallet at their high cost?

Here’s the deal:

Energy drinks are loaded with different ingredients, which are all purported to have different effects on the body. The “mainstay” of energy drinks is usually caffeine – and each typically provides the same as about 1 cup of coffee (with some equal to 3 cups of coffee!) and nearly double that of a 12 oz soda.

Caffeine is technically a drug. It is addicting. Relying on it for “energy” will result in continually needing more to get that same feeling. Caffeine can also speed up your heart rate, increase anxiety, and result in insomnia if consumed within hours before bed. None of those effects will help performance – in fact, they could hurt it. And if a person consumes too much caffeine, it ultimately can be dangerous.

Energy drinks are usually fairly high in sugar as well. Sugar is a carbohydrate – so, yes, this too can provide energy, but it will be short lived. Sugar is in and out of the bloodstream rather quickly. The right types of carbohydrates are necessary for optimal performance; sugar is not the right type!

With such a variety of drinks on the market, it’s impossible to summarize each ingredient in each product. Most have high levels of B vitamins, amino acids, herbs, and other vitamins and minerals, each with its own unique properties.

Another concern is that it is unknown how each of these ingredients mixes together. Combining these ingredients can be compared to putting together a football team, with athletes from all over the country, and playing a game the first day the athletes meet – the outcome is unclear, just like it is with the variety of ingredients in many of these products.

Here are some basics about the common ingredients:

• Taurine (an amino acid): plays an important role in muscle contraction (particularly the heart muscle) and in nervous system function. One study showed taurine and caffeine together increased the amount of blood ejected with each beat of the heart – caution should then be practiced if an athlete were to take this prior to training.

• B vitamins: B vitamins convert food to energy. They are likely added to these drinks to make them appear healthy.

• Guarana: a South African herb, which is an additional source of caffeine.

The truth is, food gives the real nutrients athletes need. Food is high-octane fuel for the body. To perform at your peak, you need to feed your body what it needs. And if you can’t pronounce it, don’t eat it!

To truly improve performance and be the best athlete you can be, focus on real foods – lean protein, like chicken, fish, and lean red meat; whole-grain carbohydrates, like oats, whole grain bread, whole wheat pasta, fruits, and vegetables; and healthy fats, like olive oil, avocado, egg yolks, and others.

The future is ours – real athletes eat real foods!

Editor’s Note: Special thanks to Christopher R. Mohr for the above article.

Image courtesy of Wikipedia.

Dental Care and Injury Prevention in Athletes – Part 2

Most athletes don’t give their teeth a second thought - until a dental injury occurs. This is Part 2 of the article in which an expert panel of dentists provide their opinions on the topic. The information generated by this discussion should help athletes maintain good oral hygiene and help prevent injuries to teeth.

3. What are some considerations in choosing a mouth-guard to prevent such injuries?

Dr. Johnsen: Mouth-guards are recommended in situations where the teeth can be struck during the sport. Specifically, the activities include the collision sports (e.g., boxing, football, lacrosse, and ice hockey) and contact sports (basketball, wrestling, and soccer). High school athletic associations require mouth-guards for many sports. While there are differences among types of mouth-guards, the most important factor is the wearing of some type of mouth-guard.

Dr. Douglas: Even participation in activities such as weight lifting and rollerblading has the potential for injury to teeth. The clenched jaws mentioned by Dr. Moss frequently occur in weight lifters; this is an example of where a mouth-guard would offer protection. Merely because an athletic activity is considered non-contact doesn’t mean that mouth-guard protection is not needed. Mouth-guards not only protect the teeth and gums, but, perhaps most importantly, they reduce the risk of concussion.

There are three types of mouth-guards: The stock, the mouth-formed, and the custom-made mouth-guards. Specific advantages and disadvantages of each are outlined in the supplement. The most important consideration in choosing a mouth-guard is whether the athlete will wear it. The better the fit and comfort, the more likely the compliance. As you can imagine, the custom-made mouth-guard is recommended for most any activity.

Dr. Cameron: Many dentists will attest to a large number of dental injuries sustained off the sports field during “noncontact” activities such as cycling, and in sports that we normally don’t consider as contact sports, e.g., baseball, softball, and even gymnastics. It has been our experience in Australia to see fewer traumatic dental injuries during the traditional contact sports because more participants are wearing mouth-guards. Custom-fitted mouthpieces work the best, but it should be pointed out that even the best mouth-guard will not prevent all dental injuries. However, injuries that are sustained are usually less severe if a mouth-guard is worn.

Dr. Moss: To reiterate, it is wise to use a mouth-guard for any activity that could potentially result in oral injury. Technology today enables dentists to craft custom-fitted and highly comfortable mouth-guards that allow the wearer to breathe and talk easily. Once the wearer becomes accustomed to the mouth-guard, normally requiring a very brief time, he or she will not even notice it anymore. The classic case in which a mouth-guard is a must, particularly to protect the soft lip tissue, is in an athlete wearing an orthodontic appliance such as a brace, lip bumper, or retainer. In this way, orthodontics should never be a hindrance to participation in sports, whether competitive or recreational.

Dr. Till: Athletes with orthodontic appliances have the potential for a significantly greater incidence of mouth injuries, including cuts to the lips, cheeks, and tongue. Although some cuts may be considered as minor nuisance injuries, most sports organizations now require that bleeding be controlled before the athlete is allowed to participate again. Orthodontic patients can participate safely in the sports where there is a risk for dental injuries; however, there are three precautions to be considered. First, a mouth-guard should be fabricated to allow for changes in teeth movement that can occur over a period of several months. Second, both upper and lower jaw mouth-guards may be necessary; and third, the mouth-guard should be checked by the orthodontist routinely to ensure that it is functioning properly.

For those athletes without orthodontic appliances, an appropriately fitting mouth-guard should hold the cheeks and lips away from the teeth, cover all the upper teeth, and cushion anterior teeth to redistribute forces from a direct frontal blow, as well as protect the lower jaw and joints in the event of a blow to the chin. It also should fill in spaces of missing teeth, fit comfortably, and not inhibit breathing or speech.

4. Compared to the general population, are athletes at increased risk for dental events such as caries (cavities) or erosion?

Dr. Moss: While the diets of athletes are not incompatible with good dental health, athletes do need to be vigilant with dental care because of the way that they may eat throughout the day. Fluoride, a key protective mineral, is washed out of the mouth over time as we eat and drink. The main source of daily fluoride is from toothpaste, making it critical to brush with a fluoride toothpaste in the morning (after breakfast) and just before bed. Establishing such a routine helps maintain the protective fluoride reservoir in the mouth for longer periods of time, enabling the fluoride to enhance the remineralization of the tooth surface. But fluoride is only effective when it remains in the mouth. Just as many athletes put in “two-a-day” training sessions, “two-a-day” brushing habits are needed to boost the fluoride level while also helping the athletes clear food remnants from the mouth.

Caries and erosion differ in several fundamental ways, but the end result of the destruction of teeth in erosion and caries is similar. Caries is far more prevalent than erosion. Rarely do both occur simultaneously at the same site on a tooth. With true erosion, the tooth enamel is demineralized by direct contact with acids, whereas caries is a disease that occurs by the action of acids produced by plaque biofilm microorganisms. In most cases, our saliva, with its buffering action, protects our teeth from erosion. While the caries process is well understood today, the etiology of true dental erosion is not well understood. It is difficult, even for some dentists, to distinguish among tooth erosion, attrition, abrasion, and wear from habits such an chewing on pencils or fingernails. A knowledgeable and cautious dentist needs to make the correct diagnosis.

Dr. Cameron: The causes of dental caries and erosion are multifactorial. No single factor - the carbohydrate content of food, the acid content, the frequency of eating, or decreased salivary flow - can be isolated to the exclusion of other potential causes. To Dr. Moss’s recommendation, I speculate that people should not brush teeth immediately after eating. It might be better to wait 20 to 30 minutes before brushing; at this point a protective protein film is sure to be re-established on the teeth. We have our saliva to thank for this protection.

Dr. Johnsen: I am not aware of significant incompatibilities between athletes’ diets and dental health. The recommendations for athletes are the same as for non-athletes, i.e., exposure to fluoride, regular dental checkups, and restriction of sugary sweets between meals.

The risk for erosion is minimal under normal athletic conditions. There have been infrequent reports of swimming pool pH low enough to contribute potentially to erosion. But as Dr. Cameron indicates, it is impossible to isolate one factor as the cause. Other causative factors such as the occurrence of gastric reflux, bulimia, or unusual eating habits (e.g. sucking on lemons) should also be investigated.

Dr. Till: To elaborate on caries, or cavity formation, bacteria present in the mouth use dietary carbohydrates as a substrate from which acid production is an inevitable byproduct. This holds for the non-athlete and athlete alike. This acid lowers the pH of the dental plaque to a level that makes enamel susceptible to decay. If consumption of carbohydrate-containing foods is frequent, the pH can be lowered to demineralizing levels for several hours per day. This frequent demineralization causes the calcium, phosphate, and other minerals to diffuse out of enamel, thus creating a carious lesion.

Technically, athletes should be at no greater risk for caries and erosion than the general population. This statement must be tempered by the fact that increased exposure to cariogenic substances, without the necessary precautions, could result in an increase in oral disease. I concur with Dr. Moss that athletes must practice the same, or even greater levels of oral hygiene, than persons who are not frequently consuming large amounts of carbohydrate.

5. Are there any oral health implications for the athletes who use chewing tobacco?

Dr. Till: Smokeless tobacco, snuff, and chewing tobacco are not safe alternatives to smoking. Snuff and chewing tobacco contain greater amounts of cancer-causing substances than are found in cigarettes. “Spit tobacco” can cause a number of mouth problems, including leukoplakia (white patches), that can lead to cancer. It also leads to other dental and medical problems such as gingival (gum) recession, stained teeth, bad breath, increased heart rate, and high blood pressure. Spit tobacco contains high levels of nicotine just as cigarettes do. It does not take long to become addicted to nicotine. The dipping and chewing habit is very hard to kick.

Oral health professionals are in an excellent position to help smokeless tobacco users who are interested in quitting. The results of using spit tobacco can be pointed out, and information about its effects on health and the benefits of quitting can be discussed. The dental office can help a tobacco user plan “quit strategies” and alternatives.

Dr. Johnsen: In light of the association between tobacco and cancer, the American Cancer Society recommends that people not chew tobacco. I believe strategies that can be effective include discouragement by coaches, other athletes, and parents.

Dr. Moss: Experts point out that in athletes particularly, there is a strong psychological dependency established in those who use chewing tobacco and snuff. Athletes, however, do not perform better under any circumstances through the use of smokeless tobacco products. The influence of professional athletes on children who idolize them is powerful. Many young baseball players, for example, admit that they took up the smokeless tobacco habit because they had seen many of their baseball heroes use such products for many years. Major League Baseball, in fact, is now a partner in a national effort to stem the use of smokeless tobacco in children and adults. Many prominent major leaguers have done public service announcements to discourage smokeless tobacco use among children and young adults, including players who have tried, and failed, to quit this highly addictive drug. The best advice to athletes: Don’t start. Chewing tobacco will not help you; it can only hurt.

Roundtable: Dental Care and Injury Prevention in Athletes

RT# 29 / Volume 8 (1997), Number 3

By Angus C. Cameron, B.D.S., M.D.Sc., F.R.A.C.D.S., Michael Till, D.D.S., D. Stephen Douglas, D.M.D., P.T., A.T.C., Stephen J. Moss, D.D.S., M.S., David C. Johnsen, D.D.S.

Angus C. Cameron, B.D.S., M.D.Sc., F.R.A.C.D.S., Department Head, Pediatric Dentistry, Westmead Hospital Dental Clinical School, Clinical Senior Lecturer, Pediatric Dentistry, The University of Sydney, Australia

Michael Till, D.D.S. Dean, School of Dentistry, University of Minnesota, Minneapolis, MN

D. Stephen Douglas, D.M.D., P.T., A.T.C., Private Practice, Arlington Heights, IL, Chicago Bulls’ Dentist

Stephen J. Moss, D.D.S., M.S., Professor Emeritus, New York University School of Dentistry, New York, NY

David C. Johnsen, D.D.S., Dean, School of Dentistry, The University of Iowa, Iowa City, IA

Heads Up: Concussion in Youth Sports

A concussion is a brain injury caused by a bump or blow to the head that can change the way your brain normally works. Even what seems to be a mild bump or blow to the head can be serious. As many as 3.8 million sports and recreation related concussions are estimated to occur in the United States each year.

To help ensure the health and safety of young athletes, CDC developed the “Heads Up: Concussion in Youth Sports” initiative to offer information about concussions—a type of traumatic brain injury—to coaches, parents, and athletes involved in youth sports. The “Heads Up” initiative provides important information on preventing, recognizing, and responding to a concussion.

CDC wants to equip coaches, parents, and young athletes across the country with the “Heads Up: Concussion in Youth Sports” tool kit, which contains:

• a fact sheet for coaches on concussion;


• a fact sheet for athletes on concussion;


• a fact sheet for parents on concussion;


• a clipboard with concussion facts for coaches;


• a magnet with concussion facts for coaches and parents;


• a poster with concussion facts for coaches and sports administrators; and


• a quiz for coaches, athletes, and parents to test their concussion knowledge.

To view and download these free materials, please click here.

Fuel Like a Champion: Nutrition for Young Athletes

In this article for parents, youth nutrition expert Mitzi Dulan discusses sports nutrition for young athletes and how parents can help their child fuel like a champion.



More prevalent than ever, over 35 million youth are participating in organized sports today. According to The Wall Street Journal, more than $4 billion dollars are spent each year on personalized training and coaching for young athletes in the United States. One component of training which is often overlooked by parents, coaches and athletes is nutrition. Given the increasing rates of pediatric obesity it is a perfect opportunity to teach your child how to maximize performance and build better eating habits to last a lifetime.

Over half of all NFL teams and many collegiate athletic programs now use the services of sports nutritionists. The good news is more and more young athletes are starting to make the connection between what they eat and how they play. “Staying well fueled is just as important for young athletes as it is for professional athletes”, says Heidi Skolnik, Sports Nutritionist for the Super Bowl Champion New York Giants.

I like to use the analogy of thinking of your body as a high performance sports car, let’s say a shiny, new, red Porsche. The fuel you put in your gas tank is food. Would you put the lowest grade of fuel in your Porsche? Of course not- but if your kids are enjoying McDonald’s on a regular basis you are putting gunk in their gas tank. Would you let your Porsche run out of gas? No, you would always make sure it had fuel. Peak athletic performance requires plenty of high quality fuel-not gunk.

Below are some of the most common topics that come up with parents, coaches and athletes.



The Truth about Sports Drinks

Forbidding young athletes to consume sports drinks during games or practices is still enforced by some misinformed coaches across the country. This is not only bad information but it can also be dangerous and ridiculous. In the past, recommendations have suggested that sports drinks really aren’t necessary for events lasting less than 60 minutes. However, we know that it is important for all athletes to be adequately hydrated at the beginning of a practice or game. Sports drinks do offer several advantages over water. Research has shown that kids drink more sports drinks than water during physical activity because it tastes better. In fact, a study of preadolescent boys showed that they consumed almost twice as much sport drink as they did water during 3 hours of intermittent exercise in the heat when allowed to drink as much as they wanted. Sports drinks help to replace fluids lost during exercise and provide energy by maintaining better blood sugar levels during exercise. Additionally, they contain electrolytes like sodium and potassium which are lost in sweat. When large amounts of sodium are lost an athlete may develop muscle cramping.

Hydration Tips:

-Encourage your child to drink by a schedule-not by thirst.

-Have your child monitor their urine color. If their urine is pale like lemonade that’s a sign of good hydration. If it is dark like apple juice, they need to drink more fluids.

-Have your child weigh herself/himself before and after physical activity to gauge how much weight is typically lost.

-A few hours before exercise consume about 16 oz of fluids

-During exercise consume about 4-12 oz every 15-20 minutes

-After exercise, have your child replace every pound lost with 24 oz of fluid.

Eating for Recovery

Immediately following exercise your muscles act like a sponge for refueling and optimal recovery. The critical time for replacing these energy stores called glycogen is within the first 15-30 minutes after exercise. Simply waiting two hours can impair recovery and performance. The best option for quick recovery is typically a fluid as athletes are often not hungry right after exercising and it is usually more practical than eating a meal. Surprisingly, one of the very best options for quick recovery is chocolate milk. Yes, you read that right. The additional carbohydrates in chocolate milk give it the perfect ratio of carbohydrates and protein for refueling. Then you want to follow it up with a good recovery meal. The best foods for refueling are primarily carbohydrates with some protein like eating a skinless chicken breast with some whole wheat pasta and red sauce and vegetables.

Recovery Tip: Try low-fat organic chocolate milk for recovery.

How to Help Your Child to Gain Weight Safely and Legally

“How can I help my son gain weight?” is the most common question I am asked by parents. Did you know that it takes approximately 2500 extra calories to build one pound of muscle? Adding lean muscle is accomplished by combining a good resistance training program along with taking in additional calories. This often requires eating even when your athlete is not hungry. Skipping meals is a definite no-no for gaining weight. With limited time to eat at school along with practice and games a planned meal/snack schedule can help add good calories to accomplish a gradual and healthy weight gain.

Weight Gain Tip: Add a peanut butter and jelly sandwich after school/before practice and/or before bed. Snacking on trail mix is another easy way to add extra calories. Aim to add about 400-500 calories per day.

What to Eat

Fueling muscles with high performance fuels will improve performance by optimizing energy levels. Eating well gives you energy to practice better which will ultimately help you to play better when it really counts. An easy way to think of eating right for mealtime is 1-2-3.

1. Always have a source of protein such as skinless chicken breast, fish, pork tenderloin, or extra lean ground beef. If you are a vegetarian athlete beans, lentils and tempeh can provide your protein. This should be about 25% of the plate.


2. Choose whole grains such as whole wheat bread, brown rice, whole wheat pasta, quninoa, whole wheat pancakes, whole wheat pita, whole wheat English muffins, etc. This should be about 25% of the plate.


3. Finish off the plate with vegetables. Spinach, broccoli, carrots, bell peppers- the more color the better. Take your kid grocery shopping with you and let them help pick out some new vegetables to try. Let them know vegetables provide powerful antioxidants that are great for athletes. Talk performance. Adding fresh spinach to a smoothie of frozen berries and organic milk is a great way to get some veggies in and you can’t even taste the spinach. However, I am not a fan of trying to “sneak” healthy foods into their diets without them knowing. I think you can lose a level of trust with your child with this approach. Vegetables should cover about 50% of the plate.

Sample Meal Plan for a Young Athlete
(Varies greatly based on individual goals, activity, intensity, current weight and gender)

7:45 am Breakfast
Bowl of Kashi Heart to Heart Cereal with fresh berries
1 cup organic 1% milk

10:00 am Morning Snack
½  cup trail mix with dried fruit and nuts (dried cranberries/cherries with raw walnuts/almonds) you can make your own

11:30 pm Lunch
Minimally processed turkey meat on whole wheat bread with light mayo
1% organic milk
Bag of Sun Chips
Small bag of baby carrots
Banana

3:30 pm Snack
2 slices whole wheat bread with organic nut butter (cashew, almond, peanut) and agave nectar
10 oz Gatorade

5:30 pm Recovery
20 oz Gatorade

6:30 pm Dinner
5 oz grilled chicken
1 cup broccoli and carrots
1 cup whole wheat pasta with red sauce

8-9 pm Snack
Raw Revolution Organic Bar or Lara Bar or Peanut Butter* and Banana Sandwich on Whole Grain Bread or trail mix

*Note: buy organic, natural peanut butter. The only ingredients should be nuts and salt to avoid the partially hydrogenated fats

About Mitzi Dulan
Special thanks to Mitzi Dulan for this article. As America’s Nutrition Expert^®, Mitzi is a trusted source of information and has conducted over one hundred seventy-five television interviews appearing as a nutrition and fitness expert across the country. Her television appearances include segments on NBC, ABC, CBS and FOX in numerous big market cities.

Additional Resources for Young Athletes
Fuel Like a Champion: A Young Athlete’s Guide on What To Eat DVD by Mitzi Dulan and Dr. Chris Mohr visit www.fuellikeachampion.com.

How to Recognize and Prevent Heat-Related Illness

As a child once observed, the sun rises in the summer just like the winter, it just rises more so. Too much sun can bring a bad end to a good time. In order to protect kids, parents need to be aware of the symptoms of the three stages heat related problems.



Stage 1 - Heat Stress - At this stage, the body is overworked and having trouble cooling off. When parents observe any of these symptoms, they should immediately get their kids into the shade or an airconditioned car and give them water. Symptoms include:

• Reduced coordination


• Slower thinking


• Less caution


• Cramps

Stage 2 - Heat Exhaustion - At this stage, the body is getting severely dehydrated. Immediate attention is required and parents should consider taking kids to the hospital if any symptoms do not seem to go away after the kid starts cooling down and drinking fluids. Symptoms include:

• Headache


• Heavy sweating


• Intense thirst


• Dizziness


• Fatigue


• Loss of coordination


• Nausea


• Vomiting


• Impaired judgment


• Loss of appetite


• Hyperventilation


• Tingling in hands or feet


• Anxiety


• Cool moist skin


• Weak and rapid pulse


• Fainting

Stage 3 - Heat Stroke - At this stage, the body’s ability to cool off has shut down. This is a life threatening emergency and children should be taken to the hospital at once, time is critical. Symptoms include:

• Dry skin - no sweating


• Red skin


• Rapid pulse


• difficulties breathing


• Bizarre behavior


• Constricted pupils


• Convulsions


• Collapse


• Coma

Kids and parents can both suffer a heat illness, but everyone can take a few simple precautions:

• Condition yourself for working in hot environments - start slowly then build up to more physical work. Allow your body to adjust over a few days.


• Drink lots of liquids. Don’t wait until you’re thirsty, by then, there’s a good chance you’re already on your way to being dehydrated. Electrolyte drinks are good for replacing both water and minerals lost through sweating. Never drink alcohol, and avoid caffeinated beverages like coffee and pop.


• Take a break if you notice you’re getting a headache or you start feeling overheated. Cool off for a few minutes before going back to work.


• Wear light weight, light colored clothing when working out in the sun.


• Take advantage of fans and air-conditioners.


• Get enough sleep at night.

Source: Oklahoma State University

What is the Difference Between Sports and Energy Drinks?

Sports drinks and energy drinks, is there really a difference? You bet there is, and it's time athletes distinguish between the two. Below is a special article by Dave Ellis about the role sports and energy drinks are playing in today's youth.



When we talk about helping hard-working athletes have more energy, we think about supplying them with the sources of fuel they primarily use during training and competition.

So, for example, hockey athletes burn a pretty even mix of carbohydrate and fat during training, and probably a bit more carbohydrate than fat during a game where the rest intervals are based on a three to four line bench. Thus most sports drink focus on supplying carbohydrates in a fast digesting form to supply energy to hard-working muscles so that you have something in the tank until that last drill or shift.

Sports drinks also supply some of the components we lose in sweat (fluids, sodium, and potassium) and intentionally avoid ingredients that could speed the rate of fluid loss, like caffeine.

On the other hand, energy drinks primarily depend on the consumer to feel energy from caffeine more so than carbohydrate, and more and more of these beverages don't even contain carbohydrate (diet versions). While carbs supply a source of energy that muscles can use, caffeine makes you feel like you have energy by stimulating your nervous systems. This is entirely different than actually supplying energy that will keep you on the ice.

Caffeine might make someone feel amped up early in the game, but it's not going to give you legs period after period. In fact, caffeine will make you feel up right until the minute you crash and burn. The reason is that caffeine will temporarily blunt the feeling of exertion and fatigue, but when it wears off you will feel like a refrigerator jumped on your back.

Another problem with caffeine is that it makes you go to the restroom more often and that is just the opposite of what we want for athletes when they are sweating. We want to retain as much fluid as we can when we're sweating, not speed up the fluid loss process.

Athletes who lose fluids quickly during activity can't cool themselves as quickly, and inevitably this will lead to more rapid fatigue. Dehydrated muscles are hot muscles that struggle to neutralize the metabolic by-products you feel in your legs after a hard shift. And a tired muscle not only is a poor performer, it is also vulnerable to a cramp or pull.

The evidence that caffeine can help aging minds stay a bit sharper is offset by the recent research that shows the inflammatory out-comes of caffeine use that can lead to a compromised immune system. And just this past month some new evidence has emerged that older athletes who don't exercise much and who don't use a lot of caffeine might set themselves up for a heart attack by breaking out an energy drink before an adult game.

This is not a joke and when you look at the labels on these energy drinks you might see several sources of caffeine. All of these ingredients supply caffeine; cola nut, guarana, mate leaves, espresso, tea extracts and coco.

It’s not uncommon for many energy beverages to have more than one source of caffeine and in some cases the manufacturers are not even sure how much caffeine is in their products.

A strong cup of coffee will come in around 100-120 milligrams of caffeine per 8 ounce (cup). Most of these energy drinks are going to come in at 85 milligrams of caffeine or higher per 8 ounces, and because they are often sweet tasting, consumers are drinking 16 ounces or more at a time. That's a pretty good jolt for any adult and enough to cause a young athlete a positive doping test by previous Olympic standards.

While caffeine was removed from the Olympic banned substances list in January 2004, it is still under review by the World Anti-Doping Association, and with mounting performance and health concerns, caffeine could once again revert back to a banned substance when elevated in the blood in high concentrations.

It's also worth noting that the concentration of caffeine required to create the feeling of being amped up changes over time. Athletes who use to feel one 8-ounce serving of caffeine suddenly don't get the same feeling and begin to drink additional servings.

This is a very slippery slope that often leads athletes to try stronger and stronger stimulants, including sources that are currently banned substances (ephedra, synephrine or amphamines).

And if an athlete can't get to sleep because of the amount of caffeine or stimulants used before activity, they often resort to use of alcohol as a way to wind down. This is known as the amphetamine-alcohol cycle and always results in trouble.

College and pro athletes with promising careers inevitably crash and burn long before their real playing days were over. It's very predictable and very sad, and it all started with the idea they needed a caffeinated energy drink to compete.

So don't get confused between a sports drink and an energy drink when it comes to fueling your hard work. And adults please realize that even at the collegiate level we are not allowed to supply caffeine to athletes. Please think twice about supplying any source of caffeine to your child, or someone else's child on the team.

No other generation of young athletes has ever witnessed such cavalier attitude about using stimulants as the youth we are working with right now.

Dave Ellis is celebrating his 25th year of practice in sports as a registered dietitian, certified strength and conditioning specialist and as a Level V USA Hockey coach. This year USA Hockey gave its top 1,500 athletes a copy of Dave's Fundamental Fueling Tactics nutrition education DVD. Go to fuelingtactics.com for more information

The 2 Biggest Problems with Youth Sports Nutrition

In this helpful article for youth sports parents, youth sports training expert Brian Grasso discusses the 2 biggest problems he sees with youth sports nutrition-



This was the answer I received when I asked a young Strength Coach what he told his high school athletes to eat after workouts:

"Post workout, my high school athletes take 12 grams of BCAA's, 1,500 mg of Fish Oil and a carbohydrate protein drink with a ratio of 60% carb/40% protein - specifically isolated whey protein"

I couldn't believe my ears.

This was the answer I received when I asked a young Strength Coach what he told his high school athletes to eat after workouts. And I've got to tell you, it's the same game we play with the training side of our work also.

In no particular order, here are the distinct problems I see with the training/nutritional aspects of working with young athletes:

1. We Over-Complicate

Undulating styles of advanced periodization models and involved 'nutritional cocktails' seem to be where a number of Strength Coaches and Coaches go with their young athletes these days.

And I think most of them do this kind of stuff in order to feel and sound important.

I've got absolutely no problem with 'scientific' styles of training and feeding your athletes when it applies and makes sense, but almost every single young athlete I have ever trained was one thing and one thing only...

... A teenager!

They eat like crap and train just as badly. They don't need 'advanced' elements of anything - they need the
basics as a building block in order to develop a foundation for the next level.

2. We Pretend They Are 'Elite'

I don't care if they are 'All Americans' in their respective sport, I have never worked with a young athlete who I would consider to be of 'elite' level status. Elite athletes live to train. That is their job and in many cases, their livelihood.

I think this is where the self-important Strength Coaches lose their way. A young athlete may in fact be an All-American and display athletic ability and biological maturity well above and beyond that of a 'normal' teenager.

But they still go to school everyday. They still labor with the same stresses that their friends have. They likely still eat less than 'perfectly' and don't get near enough sleep or recovery.

It's not just their ability that denotes them 'elite', it's the lifestyle they are forced to live that truly matters.

Now I am sensitive to certain issues related to nutrition that a young athlete should be taught to govern better than most do. Post workout meals, for example.

And while I can't abide by the kind of information that I hear about advanced nutrition for youth sports athletes, I do believe that a quality nutritional program is based on whole foods and appropriate nutritional timing.

• Eating at regular intervals.


• Consuming specific percentages of nutrients post exercise.


• Focusing on hydration.

These are the things I learned from Dr. Chris Mohr. As a nutritional specialist, his genius is in his simplicity.

Knowing that, I asked him about the whole "12 grams of BCAA's, 1,500 mg of Fish Oils and a carbohydrate/protein drink with a ratio of 60% carb/40% protein" question.

Here's what he said... after he stopped laughing...

"Post workout IS a crucial time, but young athletes are flushing money down the toilet with that kind of stuff. I mean, they're taking 10 different supplements a day in order to gain weight, gain muscle, lose fat or improve performance...But in between, they're eating Hot Dogs and sipping on Red Bills! Taking supplements and eating crap is like switching seats on the Titanic - It ain't going to get you very far!

Young athletes have to focus on what really matters - getting their food intake in order and laying off the processed, unhealthy stuff. That's what makes a champion"

Three cheers for the voice of reason!!!

Seriously, I absolutely adore Chris' honesty, bluntness and 'basic' approach to young athlete nutrition. In my own work with young athletes, I use Chris' "Fuel Like A Champion" DVD as a resource.

It's the most 'basic and effective' nutritional information I have ever seen. And I like it because it's truly a mixed bag of amazing information. Here's some of the stuff Chris talks about on the DVD:

- Specific nutrient timing for before and after games
- Sports drinks and when to consume them... or NOT to
- Protein requirements for optimal muscle growth
- Carbohydrate needs for improved game-day energy
- Recovery strategies for next day's training or game

Again, simple and basic, but effective as can be. Have a look at Chris' DVD for yourself:

http://www.fuellikeachampion.com

I believe that nutrition is an absolute cornerstone to a young athletes success.

I also believe that too many Strength Coaches and Coaches over complicate matters and don't truly understand what they are talking about.

Chris does. That's why I listen to him. Here's that link again:

http://www.fuellikeachampion.com

About Brian Grasso
Brian Grasso is considered one of the premier experts on youth athletic development in the world. More information about Brian can be found by clicking here and visiting his website.

How to Prevent Dental Injuries – Part I

Most athletes don't give their teeth a second thought - until a dental injury occurs. Because dental health and tooth injuries in athletes have life-long implications, an expert panel of dentists provide their opinions on the topic. The information generated by this discussion should help athletes maintain good oral hygiene and help prevent injuries to teeth.



1. What is the most common problem you see in the dental health of athletes? What oral hygiene practices do you recommend for athletes?

Dr. Johnsen: The most serious problem for dental health of athletes continues to be injuries. The most common injuries are fracture and loosening of teeth. The best preventive practice, which is simple and inexpensive, is to wear a custom-fitted mouth guard during sports.

Dr. Till: Tooth decay caused by excessive consumption of decay-promoting foods and poor oral hygiene is another common dental health problem for athletes and non-athletes alike. Gentle brushing twice a day with a fluoride containing toothpaste is recommended by the American Dental Association (ADA). Use a "soft-scrub" action on all tooth surfaces. To clean (remove plaque) between the teeth, floss daily, preferably before going to bed.

Dr. Moss: In contrast to inattention to oral hygiene, some athletes brush too frequently or too aggressively, which can wear away their tooth enamel. Certainly, this problem is not restricted to athletes alone. Forceful brushing leads to sensitive teeth and pain when the athlete drinks a beverage that is hot or cold. Sound oral hygiene advice includes brushing gently with a soft-bristle brush. Athletes should avoid being compulsive about tooth brushing to avoid needless tooth wear. The teeth and gums do not benefit from brushing more than twice a day, nor do they benefit more from hard brushing.

Athletes may be at increased risk for a process called attrition. Attrition is the wearing away and chipping of teeth under physical pressure. Athletes instinctually clench their teeth because biting tightly and closing the teeth together temporarily enable the athlete to exert more muscular force. Clenching pressure might trigger the release of brain chemicals (neurotransmitters) that naturally reduce pain and make exertion easier. The best preventive approach to attrition from clenching and grinding is to maintain a regular, six-month checkup schedule, which enables the dentist to monitor the athlete for any tooth wear, and to use a mouth guard if there are early signs of tooth wear.

2. Dr. Johnsen mentioned traumatic injuries to teeth. What is the best emergency treatment for a severe tooth injury such as a fracture or an avulsed (knocked-out) tooth?

Dr. Till: The severity of a dental injury (fractured, displaced, or avulsed tooth) may not be immediately apparent. Often dental injuries are associated with other head and neck injuries, such as fractured facial bones, concussions, abrasions, bruises, soft tissue lacerations with bleeding, and jaw-joint problems. Thus, the injured athlete should be assessed for medical complications, including his/her ability to spontaneously maintain an airway, poor control of bleeding, shock, broken bones, and neurological impairment. Medical complications take precedence over dental injuries; therefore, the athlete who exhibits these symptoms should be escorted to an appropriate health-care facility.

After medical concerns are addressed, the extent of the dental injury should be evaluated. Any dental injury has the potential of being serious, and complications may arise weeks or years after the incident. In the case of dental avulsions, the tooth should be immediately recovered and reimplanted if possible. Keep in mind we are talking about adult or permanent teeth; primary teeth are not replanted. The speed with which reimplantation is accomplished is the single most important factor for a satisfactory outcome. If contaminated, rinse the tooth with saline or water before reimplanting. When immediate reimplantation is not possible, place the tooth in the best transport medium available.

The first choice is a tooth preserving system such as "Save-a-Tooth" marketed by 3M®. This kit can be stored in an athletic trainer's first aid case for such occasions. The tooth should be handled by the crown and placed into the container root first, as the directions indicate.

If the "Save-a-Tooth¨ kit is not available, the tooth or fragment should be placed in milk.

A third method is to place the tooth or fragment in a clean cloth, which in turn is placed in the athlete's mouth next to the cheek.

As a fourth option, a saline solution (e.g., contact lens solution) can be used. If none of these options exists, water can be used to transport the tooth. The injured athlete should see a dentist immediately. Delay of dental treatment, especially after physical exertion, may compromise the prognosis of the injured tooth, and the athlete may be at risk of further dental complications.

Dr. Johnsen: All dental injuries involving either fracture or loosening of a tooth should result in immediate contact with a dentist. The most important injury needing the immediate attention of athletic trainers, coaches, and even teammates, is the avulsion of a permanent tooth. The response that is widely agreed upon is the immediate reinsertion of the tooth so that it "looks like the corresponding tooth on the opposite side." Once the tooth is out of the socket, the likelihood of the body treating the tooth as a foreign object and resorbing the root becomes the problem. If the tooth is replanted immediately, the chances of saving the tooth with a root canal are very good; however, if the tooth is out more than 30 minutes, the chances of success begin to decrease. Teeth that are out for longer than about two hours have a very poor prognosis. Although wrapping a tooth in gauze soaked in saliva, water, or milk is better than leaving the tooth dry, the best management by far is reinsertion of the tooth.

Dr. Moss: If a tooth is fractured, find the missing piece as soon as possible and take it to the dentist on an emergency basis. Today, dentists have materials that can bond the fractured piece to the remaining portion of the tooth. Just as with the avulsed tooth, time is of the essence for treating the fractured tooth.

Dr. Cameron: With injuries in children, especially between six- and 12-years of age, the root development is often immature, and long-term prognosis will be determined by the urgency of care provided. In restoring an avulsed tooth, one of the keys to successful treatment is keeping the periodontal ligament cells alive. The steps outlined by Dr. Till will maximize the chances of achieving this goal.

Dr. Douglas: To reinforce Dr. Till's suggestion, examination of a fractured tooth should also include an evaluation of both the soft tissue and adjacent bone. If the dental trauma occurs in a place such as a football field where there is a good chance of contamination, you may want to consider prescribing antibiotics and also contacting the individual's physician for delivery of tetanus toxoid.

With oral injuries, it is also important to check for tooth fractures. Although immediate attention given by a dentist is desirable, time in attending to a fractured tooth is not as critical as in the case of treating a luxation (dislocation) injury. If the fracture is large enough to expose the yellow-colored dentinal layer that lies between the enamel and the pulp, it would be ideal if a protective filling material could be placed over the exposure. This would protect the dentinal tubules from being exposed to irritants such as bacteria. If the fracture exposes the pulp of the tooth, place a dressing over the exposure as soon as possible. If the exposure is left uncovered, the depth of pulpal inflammation will increase with time, decreasing the opportunity to maintain vitality.

ROUNDTABLE, Dental Care and Injury Prevention in Athletes, RT# 29 / Volume 8 (1997), Number 3

By Angus C. Cameron, B.D.S., M.D.Sc., F.R.A.C.D.S., Michael Till, D.D.S., D. Stephen Douglas, D.M.D., P.T., A.T.C., Stephen J. Moss, D.D.S., M.S., David C. Johnsen, D.D.S

Angus C. Cameron, B.D.S., M.D.Sc., F.R.A.C.D.S., Department Head, Pediatric Dentistry, Westmead Hospital Dental Clinical School, Clinical Senior Lecturer, Pediatric Dentistry, The University of Sydney, Australia
Michael Till, D.D.S. Dean, School of Dentistry, University of Minnesota, Minneapolis, MN
D. Stephen Douglas, D.M.D., P.T., A.T.C., Private Practice, Arlington Heights, IL, Chicago Bulls' Dentist
Stephen J. Moss, D.D.S., M.S., Professor Emeritus, New York University School of Dentistry, New York, NY
David C. Johnsen, D.D.S., Dean, School of Dentistry, The University of Iowa, Iowa City, IA

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