Often, the duration and quality of the training process is affected by a lack of energy and dehydration. Therefore, to saturate with useful substances, professional athletes consume sports drinks that contain all the necessary trace elements and vitamins to restore body functions. They can be purchased both in finished form and prepared independently.
Sports drinks or water: which is better?
Pathological lack of fluid in the body slows down the metabolism and protein metabolism. In the process of training a person sweats a lot. Then, fluids and minerals necessary for activity exit the body: magnesium, calcium, sodium and potassium (called electrolytes). And this, in turn, leads to dehydration and slowdown of the blood supply system. To restore body functions, it is necessary to make up for the loss of fluid and minerals. If the training process does not continue for more than an hour, then ordinary water is quite suitable for recovery. If strength training is designed for a longer time, a person needs to use special sports drinks, they quickly replace fluid loss, and also contain vitamins and carbohydrates that promote muscle function. This process is especially important for the children's body, because unlike an adult, it is not able to fully regulate its water-electrolyte balance.
Substances that make up drinks for athletes and their importance
During physical exertion, the body experiences the loss of not only fluid, but also the substances necessary for its proper functioning. Therefore, they must be replenished. Sports drinks contain substances such as electrolytes and carbohydrates necessary for the body.
Electrolytes are aimed at performing three important functions in the body:
- are essential minerals;
- participate in the process of unilateral diffusion of fluid between certain parts of the body;
- take part in the acid-base balance, without which the normal functioning of cells is impossible. The list of electrolytes in the human body is as follows: sulfate, phosphate, bicarbonate chloride, magnesium, potassium, sodium.
Carbohydrates (which are glucose) are found in the body in the muscles and in the liver. They are the main energy supplier. The training process takes about 4 grams of carbohydrates from the body per minute. And if its duration is more than an hour and a half, then there are no reserves. The body will develop a new batch of glycogen no earlier than 48 hours later. Therefore, athletes need a special drink during training. It should be understood that the higher the level of carbohydrates in the fluid used, the slower the stomach will be released.
Sports drinks for classes with a carbohydrate content of up to 8% go through the stomach at the speed of plain water. Electrolytes (especially potassium and sodium) contained in the drink, reduce the formation of urine, accelerate the absorption process in the intestine and provoke a delay in fluid cells.
Water for an athlete working in long workouts is not the best drink. It does not contain electrolytes, does not carry energy and causes bloating.
Classification of drinks for athletes by nutrient content
There are three main types of drinks that differ in the percentage of carbohydrates and electrolytes:
- Isotonic drinks (contain carbohydrates up to 8%). This type of drink quickly replenishes the lost fluid and delivers energy to the body weakened by training. The ideal type of drink for runners (long and medium distances), bodybuilders, for participants in game (team) sports.
- Hypotonic drinks (lower percentage of carbohydrates). Recover fluid lost through sweat. They are chosen by athletes who do not need elevated carbohydrates, but there is a need to replenish the lost fluid. It can be, for example, gymnasts.
- Hypertonic drinks (have a high percentage of carbohydrates). Necessary to replenish glycogen in muscle tissue.
Classification of drinks for athletes with respect to time
They are divided into two categories:
- intended for drinking during training;
- Intended for drinking after training.
Isotonic drinks belong to the first group, as well as their analogues with antioxidants. They are made on the basis of sugar. They are rich in mineral complexes and vitamins.
Most sports drinks contain enough sugar (often up to 10%). Such a large percentage of carbohydrates (whether sucrose or glucose) increases the rate of absorption of beneficial substances into the blood. Today, scientists have proved that highly concentrated sugar-based drinks increase performance and endurance with especially long physical exertion. This is due to an increased supply of muscle tissue with carbohydrates, a decrease in glycogen levels and the maintenance of oxygen balance with antioxidants.
Drinks intended for drinking after sports activities are peptide and peptide-glutamine. The latter are enriched with carbohydrates, antioxidants, mineral complexes and plant hydrolysates. These drinks perfectly restore the athlete's fitness.
Peptide ones contain carbohydrates such as maltodextrin and hydrolysates of wheat or soy.
Drinks of any category necessarily contain vitamins B, A, tocopherol, ascorbic acid, zinc, iron, selenium, magnesium and other useful substances and elements.
How to make a sports drink at home?
When preparing drinks of this type, you can vary with various ingredients until the right taste and dose are selected to maintain the activity of the body.
The simplest recipe for a sports drink: dilute 100 grams of any fruit juice (preferably freshly squeezed) with water (350 grams) and pour a pinch of salt. If during the workout the effect of the drink is not enough, then you can increase the amount of sugar or juice until the optimal ratio is reached.
There is another recipe that is very popular among athletes. To prepare a sports drink at home in the isotonic category, you will need: 20 grams of honey (can be replaced with sugar), a pinch (one gram) of salt, 30 ml of warm boiled water, 30 ml of freshly squeezed juice of lemon and orange, two glasses of cold boiled water. Mix salt and honey (sugar) with warm water. Pour in cold water and juice. Let it brew for 10-15 minutes and you can drink it.
Conclusion
As a conclusion, it should be noted that isotonic drinks should be consumed by all athletes whose strength training lasts more than an hour. You can cook such a product both at home, choosing the right proportions, and buy the finished version in liquid and powder form. It is important to dilute the powder with the amount of water indicated by the manufacturer in order to obtain the desired concentration of substances. To use such a product is necessary in the form of heat.