Can Your Sports Drink Cause Diabetes? San Francisco Running Podiatrist Explains New Study

San Francisco, CA - March 11, 2010: A new study conducted at the University of California San Francisco (UCSF) was just released that blames sports drinks commonly used in marathon training and other endurance sports for the rising epidemic of obesity and diabetes.

The question is.. Do you need to find another way of getting your calories and nutrition during your next long run, marathon, or triathlon?

About the Study
At UCSF, researches used a form of computer modeling called the "Coronary Heart Disease (CHD) Policy Model" to predict effects of sugar-added sports drinks on adults over age 35. One of the lead authors of the study is an internal medicine resident at UCSF. The finding from the study were presented at the "50th Annual Conference on Cardiovascular Disease Epidemiology and Prevention" in San Francisco from March 2-5, 2010.

The main conclusion from the study were:

• sugary drinks are now contributing to the increased incidence of obesity in America.

• sugary drinks are costing the U.S. Health Care System $300 to $550 million per year.

• increased use of sugary drinks have led to 130,000 new cases of diabetes between 1990 and 2000.

Doctors and podiatrists in are aware and concerned about the growing midsection of America and the associated rise in diabetes. Diabetic foot amputation are more or less preventable, but are still on the rise. Mostly because more people have diabetes in America than ever before. In fact, one study showed that in the next 25 years 1 out of 3 Americans will become diabetic. That's a lot of diabetic feet. So all podiatrists (whether in San Francisco or rural America) are concerned.

So then back to the question. "Is the consumption of sports drinks by runners, triathlete, etc likely to lead to diabetes?"

The answer is... probably not.

The people who are sitting around (on their rapidly growing behinds) playing video games chugging 32 oz. bottles of Powerade are certainly more at risk of developing diabetes that someone drinking a sports drink out on a run.

Here's an example:
On my last 10 mile run along Ocean Beach and through Golden Gate Park, I burned 2,357 calories. During that run I wore a Fuel Belt with diluted Gatorade. In all, I drank four 6 oz. bottles of 1/2 Gatorade and 1/2 water. That's a total of 12 ounces of sports drink. Grand total 310 calories found in 78 grams of carbohydrate (of which 42 grams is sugar). That leaves me with a 2000 calories deficit after my run.

So not only will this sort of athletic activity leave you with a caloric shortage, but we also know that exercise in and of itself is protective (in fact some studies suggest curative) of diabetes.

We know that someone who is "pre-diabetic" can lower their average blood sugar readings, just by exercising 30 minutes per day, 5 days per week. Diabetics using insulin shots have gone from using insulin, to only taking pills just by adding aerobic exercise. This is key to controlling your diabetes and preventing complications like poor circulation in the legs and diabetic foot problems.

So the bottom line is that I will still drink my Gatorade on my next long run. And when I roll through the aid station at Ironman Canada I will grab that gatorade and that Gu. I won't start taping dried dates on my top tube just yet.

Now having said all of that, I will say that I never, ever drink sports drinks... if I'm not wearing a heart rate monitor.


Dr. Christopher Segler is a Podiatrist in San Francisco. He is also an Ironman triathlete and runner. On most days, you will find him riding through Marin, running along Ocean Beach or making house calls for busy athletes who would rather get casted for orthotics at home instead of missing a track session. You can reach him at Doc On The Run. Learn more about common foot problems at AnkleCenter.com.

No Show for Ironman Florida

As I write this, I should be covered in salt, draped in mylar and wearing a finisher medal for Ironman Florida. I should be eating pizza and watching other's dreams realized, crossing the line, a year of effort paid off. 

Instead, I blog. 

Due to a remarkable culmination of commitments (both business and family) I decided at the last minute to skip the event. As soon as I had decided to do that, my wife pointed out that "MyRunningDoc" would not have approved of anyone showing up for that race given the preponderance of stress and massive shortage of expendable energy available. So I find some small consolation in the knowledge that I made a difficult but healthy decision; one which I would have supported any patient in making.  I am already registered for Ironman Louisville 2009, and if the stars align just right, I just might find a spot for Ironman Florida 2009 as well. 

For all of you who did participate today...I hope it was all you dreamed of!  See you next year.

Top 10 Ways to Ruin a Marathon

1. Buy New Running Shoes

Question...What could be better than sporting shiny new shoes for your finish picture? Answer...Sporting a finisher medal without limping.  By now, you should know better than to wear new shoes or socks on race day.

2. Try on A New Outfit

Equipment is essential for a successful event.  This mean shoes, socks, shorts, top, number belt, watch or GPS.  All of it should follow the No-New-Gear-on-Raceday rule. Not even a new top.  Not even a more aerodynamic hat.  Comfort above all else will spell success.

3. Change Your Plan

If you trained for the race, you have been likely training for many months.  That means you have planned for months. Do not be tempted to switch gears or change plans on race day.  If you are planning for a 4:00:00 marathon it is O.K. to shoot for 3:55.  But do not follow the 3:40 pace group thinking you will “gain an extra time cushion.” This is a recipe for disaster. Stick to the plan, Stan!

4. Keep Up With the Joneses

The folks around you might be faster than you.  Then again, they just might be dumber. Do not attempt to keep up with someone simply because he or she “looks like” someone you “should” be able to beat.  Let them disappear on the horizon. You just might pass them on the side of the road in the final few miles.

5. Go Out In a Blaze of Glory

No matter what you do, you will be on fire when the gun goes off. Most will blast off the line. You will be tempted to follow.  If you have a GPS, watch it closely and stay on pace. It is worth noting that most world class distance runners produce negative splits when they compete. Follow the experts.  Start slow and finish strong.

6. Don’t Drink and Run

You can go for a long, long time without food before you starve.  Water is not the same.  You must stay hydrated. Hopefully you experimented on you long runs. Drink too much and you will be hurling on the side of the road.  Drink too little and you will be sapped. You will be walking before you know it. Drink responsibly.

7. Forget to Fuel the Machine

The “wall” that most marathon runners describe occurs between 18 and 22 miles. The reason for this physiologic barrier is that that is when most people run out of calories. They just plain run out of gas. You must eat on the run. Not Krystal, but GU, Cliff Blocks, Powerbars, or what ever magical but nasty form of energy intake you prefer. Just don’t try a new one on race day.  Wear a number belt with elastic loops that holds your gels and they will be in the holster, at your side and ready to keep you fed.  I eat GU every 40-45 minutes. Keep track of when it is your time to eat, and eat as you approach the water stop so you can discard the wrapper and wash it down at the aid station.  

8. Just One More Long Run

Every endurance athlete struggles with the idea that one more workout or one more long run will somehow make you more “ready.”  Hope that your competition does this, but don’t do it yourself. The taper you have been prescribed by your training plan must be followed.  It is not optional if you want optimum performance. Trust that you are prepared.  Save it for race day.

9. Stay up Late 

No matter what you do, you will have trouble sleeping on the eve of the race.  This is normal. Just don’t make it worse by watching television until you are “tired enough” to fall asleep. Counts sheep or mile markers, or whatever you do.  Get all the rest you can.

10. Forget the Point

On the morning of the your big event, try to remember why you got out of bed every morning to go on long runs. Remember why you ran in the heat, the rain, the dark and the cold. Try to remember why you registered for a marathon in the first place. Keep in mind that it wasn’t just to finish at a certain pace.  Don’t forget to have a good time. Take the time (but not too much) to thank the volunteers at the water stations, the lone sentry standing there all day just so you will not have to think about where to turn, and the folks at the finish cheering and screaming your name. 

Take time to enjoy all of the event and your big day. Just keep in mind that you are ready.  Best of luck of luck from MyRunningDoc.com and all of us at the Ankle and Foot Center of Chattanooga!

Christopher Segler, DPM, AACFAS

Award Winning Foot and Ankle Surgeon

MyRunningDoc.com 

Stay Fit. Go Long. Run Fast. Be Strong.

Doc On The Run: San Francisco Podiatry Sports Medicine House Calls