Nuun Energy: B Vitamins and Performance

What sets Nuun Energy apart from the Nuun Active Hydration you know and love is the combination of caffeine and B Vitamins that we added to the recipe. We already talked about the role caffeine can play in enhancing and elevating an athlete’s performance, but what about B Vitamins?

During sustained activity B Vitamins help your body turn fuel into energy.

During sustained activity B Vitamins help your body turn fuel into energy.

B Vitamins can elevate your performance.

There are eight total B Vitamins that exist, and most play a role in efficiently converting food into fuel. In Nuun Energy we used a blend of five B Vitamins, that work specifically with stored fuel (carbohydrates and fats), and help break them down to be used by working muscles. Also, we chose certain B Vitamins to help increase red blood cell production, which in turn helps deliver oxygen to working muscles.  And at the same time staying true to our roots, and only giving your body what it can handle at any given time.

And B Vitamins ARE ESPECIALLY USEFUL TO THE BODY WHEN consumed while exercising!

B Vitamins are water-soluble, meaning excessive intake can lead to your body to excrete the vitamins (via urine) rather than absorbing them efficiently. When exercising, the metabolic pathways that require B Vitamins for energy metabolism are stressed. Therefore, theoretically the need for B Vitamins may increase during exercise.

Nuun Energy helps your body sustain energy without experiencing peaks and valleys.

Nuun Energy helps your body sustain energy without experiencing peaks and valleys.

Some Energy Products Do Have Higher Levels of B Vitamins than Nuun Energy. But Why?

Many energy drinks on the market are loaded with sugars (natural and added), caffeine, and inadequate ratio of B Vitamins. Not to mention they are often loaded with upwards of 200% of Daily Value (DV) of any given vitamin. And given the nature of the vitamins, your body will use what it needs and the rest will just go to waste.

Nuun Energy Contains:

Riboflavin (Vitamin B2): 30% (.5 mg)

Niacin: 111% (18 mg)

Pyradoxine (Vitamin B6): 100% (2 mg)

Cobalamin (Vitamin B12): 100% (6 mcg)

Pantothenic Acid: 100% (10 mg)

What are the functions of each B Vitamin?

Riboflavin (Vitamin B2):

  • Provides energy production from carbohydrates (stored) & lipids (fats)
  • CoEnzyme for redox reactions (serves as catalyst for many energy producing chemical reactions within the body)

Niacin

  • Energy production from carbohydrates (stored)
  • Energy production from the synthesis of fat
  • Required for energy metabolism

Pyradoxine (Vitamin B6)

  • Aids in Glycogen breakdown
  • Development of Red Blood Cells

Cobalamin (Vitamin B12)

  • Formation of Red Blood Cells
  • Metabolism of Nervous Tissue

Pantothenic Acid

  • Fatty Acid metabolism
  • Breakdown of carbohydrates & fats (energy)
  • Production of Red Blood Cells

Nuun Energy delivers optimal hydration with essential nutrients to aid in cognitive function (caffeine) and naturally use your body’s fuel for energy.

 Additional Resources:
Institute of Medicine: DRI for Water-soluble vitamins: http://www.iom.edu/~/media/Files/Activity%20Files/Nutrition/DRIs/DRI_Vitamins.pdf

Introducing Nuun’s Elite Ambassadors

Nuun is proud to support the following Elite Ambassadors in 2014. The Elite Ambassador program is an extension of our popular Ambassador program.

Cycling
Chris Jackson
Logan Hutchings

Triathlon
Cathleen Knutson
Jordan Blanco
Lauren Barnett
Christine Kenney

Running
Amy Sproston
Allison Delancey
Derek Delancey
Ellie Greenwood
Sean Meissner
Kaitlin Gregg
Meagan Nedlo
Kristen Fryburg-Zaitz

Rowing
Esther Lofgren

Elite Collage

When More Workouts Don’t Mean More Weight Loss

If you’ve increased your activity level in the hopes of dropping a few pounds, only to find the scale stubbornly stuck, you’re not the first. You might even be among those who frustratingly find they’ve gained weight despite doubling down on their workouts.

“I find this to be very common among both experienced and inexperienced exercisers,” says Jackie Dikos, R.D., a sport nutritionist in Indianapolis who has twice qualified for the Olympic Marathon Trials. This phenomenon happens for a few main reasons, all of which can be easily addressed.

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Cause #1: Overestimating Caloric Burn

Dikos says one of the most common reasons for lack of weight loss is not understanding how many calories workouts burn. The standard figure of 100 calories burned per mile of running or walking might sound like a lot. But when you consider that 20 miles a week means burning roughly 2,000 additional calories, and that losing a pound of fat requires burning 3,500 calories, frustration over a lack of quick results becomes understandable.

For people who work out a lot on machines with calories-burned readings, Dikos urges caution. “Limit placing emphasis on the calorie-expenditure reading available on workout equipment,” she says, because these often overstate calories burned. This Harvard Medical School table shows the number of calories burned in 30 minutes when doing a wide range of activities.

Cause #2: Food Choices

Related to overestimating caloric burn, Dikos says, is that many people reward themselves with food after a workout. Even if you do have an accurate sense of how many calories you burned, the deficit you created can be undone and then some if you follow most workouts with a dessert, mocha, or other treat. “I encourage redefining the meaning of reward,” Dikos says.

Sport nutritionist Vishal Patel agrees. “People think they can eat whatever they want,” he says. “Just because you exercise 30 to 60 minutes a few days week doesn’t mean you can indulge in empty calories. The recommended 30 minutes of exercise most days of the week is only to help prevent the occurrence of some chronic diseases. It’s important to eat a well-balanced diet, containing nutrient-dense foods such as whole grains, lean protein, vegetables, and fruits.”

Another factor is portion sizes, says Patel. Many restaurants present diners with far larger portions than most people would make on their own. At home, Patel says, the portion sizes stated on food labels can be misleading or confusing. The Food and Drug Administration will unveil clearer labeling guidelines in 2015. Until then, “use tools like MyPlate to get a general depiction of how balanced your meals should be,” Patel says. “It’s never a bad idea to measure out quantities before cooking.”

Cause #3: Drink Choices

The average American adult gets 13% of his or her calories from added sugar, the Centers for Disease Control and Prevention announced earlier this year, with one-third of those added-sugar calories coming from beverages. That includes sport drinks that many people think they need to drink during and after every workout.

“You only need to supplement with a drink other than water if you are exercising for more than an hour, or if you are exercising in high temps or at altitude,” says Patel. “Water will suffice for low to moderate exercise intensities. Drink towards thirst; do not force consumption. It is more important to replenish lost nutrients post exercise, with a protein-based drink, depending on activity duration/intensity, and an electrolyte replacement such as Nuun.”

Cause #4: Dehydration

Dikos says proper hydration and electrolyte balance are often overlooked as contributors toward a lack of weight loss. “People may not realize they are turning to food as a means to replace lost fluids and electrolytes,” she says.

Be sure to stay hydrated, including with electrolyte-containing beverages, during workouts when you’ll be sweating a lot. After such workouts, Dikos says, “refuel with electrolyte-rich options such as vegetable soup or cottage cheese, or add a pinch of salt to a smoothie.”

Dikos says that post-workout cravings for salty foods are a sign to address fluid or electrolyte replacement. “Always consider urine color as a guide to support proper hydration,” she recommends, with the goal being to have clear urine as often as possible.

Nuun Energy: Caffeine and Performance

Our new product Nuun Energy, is the same hydration-focused Nuun you know and love – no sugars, optimal electrolyte blends, and light refreshing taste – but with added ingredients to help elevate and boost performance. In combination, the caffeine and b vitamins added into Nuun Energy help athletes to gain and sustain additional energy while participating in sport.

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Caffeine is commonly and openly used as a performance-enhancing ingredient, but what are the pros and cons to doing so, and are there any side effects?

It has been proven that a low to moderate intake of caffeine before a workout is linked to increased performance and decreased onset of fatigue (1). However many athletes are concerned about a misnomer: that caffeine has a diuretic and dehydrating effect.

A recent study showed that consumption of four, 6 to 7 oz cups of coffee per day did not have a detrimental effect on hydration status compared with a control group that drank water (2). In the study several measurements were taken to accurately assess the hydration status of the subjects, who continually showed comparable hydration status, therefore exposing that caffeine (when combined with fluids) does not have an effect on total body water replacement.

Dehydration is certainly a limiter to speed, strength, and athletic ability, however along with performance boosting caffeine Nuun Energy provides the critical components (electrolytes) needed need to make the most of water consumed.

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So how does Caffeine enhance you performance?

Increased Alertness

It works on a number of levels. Caffeine causes changes in the Central Nervous System (CNS), by increasing your alertness, decreasing reactions; it can help the perceived effort seem less (3). Caffeine can also stimulate blood circulation and heart function (1). All of those components can help give you a competitive edge.  

Efficient Fueling

Caffeine also theoretically helps spare glycogen. It works by elevating free-fatty acids (FFA) in the blood. This elevation helps muscles use FFA rather than glycogen (1).

Masks Perceived Effort

One study recently published looked at the effect of caffeine on aerobic and anaerobic power. The results of the study showed that individual dosage of caffeine increase aerobic output, and at the same time decrease heart rate. More evidence points to the theory that caffeine can help mask perceived effort (1).  Many other, well-conducted studies show that a moderate-to-low intake of caffeine prior to exercise can help increase performance (4).

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How should I use caffeine to elevate my performance?

It’s important to note that individual results may vary when using caffeine to enhance athletic performance. It is crucial to find your personal tolerance, as it has been well studied that an overconsumption of caffeine provides no additional benefits, and may actually cause some side effects.

For those reasons it is recommended to train and let your body adapt to Nuun Energy before using in competition.

 

Nuun Energy contains 40 mg of caffeine (a moderate amount) about 1/3 of  a cup of coffee. The electrolytes in combination with fluids may offset some side effects of caffeine intake.

Additonal Resources:
1. Ryan, M. (2012).  Sports nutrition for endurance athletes. 3rd ed. Boulder, CO: VeloPress
2. Killer S, Blannin A, Jeukendrup A. (2014). No eveidence of dehydration with moderate daily coffee intake: a counterbalanced cross-study in a free living population. PloS One. E84154
3. Clark, N. (2008). Sports nutrition guidebook. 4th  ed., Champaign, IL: Human Kinetics.
4. Norian E, Barzegari A, Mahdirejei H, Sujodi A, Esiam L. (2014). The effect of caffeine on heart rate during and after both aerobic and anaerobic activity. Euro Jou Exp Bio. 4(1): 233-236.
5. Fink, H.H, Burgoon, L.A, Mikesky, A.E. (2009). Practical applications in sports nutrition. 2nd ed., Sudbury, MA: Jones and Bartlett Publishers, LLC.