According to Dr. Amreen Shaikh, Chief Dietitian, Wockhardt Hospital, Mumbai Central, ‘Drinking carb-rich drinks during long-term sports provides brain energy in athletes.
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Sneha Kumari: The historic FIFA World Cup 2022 matches are going on in Qatar. Whether you’re a football fan or not, you can’t ignore the passion that the game evokes. If you too Enjoy the match During the game, you often see players stuffing liquids into their mouths and then spitting them out instead of swallowing them. Now the question arises why they are doing this?
It is said that there is some science behind it and it improves the performance of the players during the game. However, the claim of research and sports related experts is completely opposite. A New York Times report says it’s not clear why players do this, but the whole process is called carb renining.
Players gain power
According to Dr Amreen Shaikh, Chief Dietitian, Wockhardt Hospital, Mumbai Central, ‘Drinking carb-rich drinks during long-term sports gives athletes brain energy and keeps them fit. However, drinking water or other beverages while playing may cause bloating or a feeling of fullness. In such situations, players prefer to sip and spit liquids to avoid dry mouth.
“It helps players improve their performance,” he said. Studies on runners have shown that carb rinsing during tournaments makes them feel less fatigued. However, not much research has been done on its benefits for soccer players. There is no hard evidence on this. In such a situation, it may simply be the players’ belief that carb rinsing works, which is why they continue to practice it during the game.
Carbohydrate receptors have better modes of action
Many studies done so far have revealed that this practice involves putting a carbohydrate solution in your mouth for about five to 10 seconds and spitting it out. Although this practice may seem counterintuitive, several studies have shown that carb ringing during high-intensity activity for about an hour increases athletic performance.
Studies also show that the amount of protein in saliva increases during exercise. which is a type of mucus called MUC5B. These proteins cause saliva to thicken and make swallowing difficult. This is why footballers are often seen spitting, although such things do not look good.
The first study was done on cyclists in 2004. Curb Wash riders clocked a minute faster in the 40K time trial. At the same time, a study was conducted on swordsmen, in which the lungs were found to work better after doing carb rings.
In 2014, Canadian Sport Institute Pacific physiologist Trent Stellingwerf reviewed the literature on carb ranching and examined 61 studies involving a total of 679 people. Their review found that in 82 percent of studies, there was a significant improvement in performance compared to rinsing with water.
Carbohydrates are necessary
It’s worth noting that runners ultimately need to consume carbohydrates to keep their glycogen stores full and provide the energy they need to run. Rinsing works well during labor lasting about an hour. Dr. Shaikh says that spitting up only saliva without consuming any liquid can lead to dehydration, as it can thicken the saliva.
A report published in Live Science states that there is also a hypothesis that the carbohydrate receptors present in the mouth activate certain parts of the brain, thereby improving the way of working or body movements.
Just drinking water is not enough
According to Vaibhav Garg, sports performance nutritionist and expert in metabolic disorders, ‘Electrolyte drinks are what players sip or drink during a match. This drink is used for three reasons. The first reason is that they sweat a lot. The second reason is that their muscles are constantly contracting and stretching. And the third reason is that their blood circulation is very fast. In such a situation the brain sends blood to the part of the body where it is most needed. This is how the human body works.
Nutrients are required
Garg stressed that in a sport like football, the nutritional requirements of the body are much higher than in cricket, so the nutritional requirements vary. Football is high in carbohydrates and fat. In addition to carbohydrates, lipids are also included in athletes’ electrolyte intake. All this is completely different from cricket.
Most people are not aware of the need for electrolytes. People who exercise regularly, he says, mistakenly believe that drinking only water is enough, but electrolytes are also very important.
“Electrolytes are an essential part of our blood,” says Vaibhav Garg. If the supply of these to the brain is low or there is a blockage in it, the brain will not be able to function properly. Dehydration can cause confusion and brain fog.