More recently, the global sports nutrition market has acquired new products called isotonic. Almost all manufacturers involved in its supply represent it from the position of one of the most indispensable products for athletes and athletes performing grueling training complexes. In this review we will talk about isotonics. What it is?
What about sports drink?
This type of sports product should be understood as a mixture, which contains electrolytes, water, carbohydrates. All of these components are mixed in fixed proportions. Of electrolytes, preference is given to substances such as sodium, potassium and magnesium. All these components with their own hands can easily be added to isotonics. What does it mean? In other words, every athlete will be able to make such a product for himself at home.
Depending on which company was engaged in the production of products, the chemical composition is determined. However, if it has any differences, they are insignificant. This should be known to those who wonder: isotonics - what is it?
At first, the development of such a substance took place in order to compensate for the loss of fluid and trace elements, which in some situations was significant. Usually, such expenses occur during long workouts. In addition to electrolytes, polymer glucose is added to isotonics. What it is? This is the substance that provides the longest energy to the body in order to increase the time for training. This information should be taken into account if you want to make a product at home, while saving money.
Increased training duration
In the production of a substance on an industrial scale, glucose is added. It enters the product in the form of dextrin or maltodextrin. This allows her to quickly dissolve in the blood, making up for the loss of glycogen. When preparing isotonics with your own hands, it is necessary to take into account that such glucose is characterized by a high glycemic index. It instantly increases the level of insulin in the blood, while allowing the athlete to exercise more vigorously and withstand the various loads with ease.
Comprehensive help to the body
When doing isotonic with your own hands, it should be noted that water is of great importance for the body of every athlete. The loss of only a few percent of the fluid reduces performance. In addition, in the event of intense perspiration, microelements will be consumed by the body in large enough volumes. Therefore, you should know how to make isotonic with your own hands correctly. This must be understood due to the fact that not every athlete has the opportunity to purchase finished products. And it should be noted that isotonic is one of the best tools that can help the entire body during long and exhausting workouts.
The negative sides of a sports drink
In addition to the large number of advantages that isotonics possess, sports nutrition is also characterized by negative aspects. This product has a slow absorption rate. In this regard, and replenishment of fluid loss is not very fast. This disadvantage is characteristic even for those products that were made at home. For example, simple, clean water makes up for fluid loss in a shorter time.
In order to prevent strong spending of important elements by the body during the implementation of the training complex, the athlete will need to constantly use isotonics. Sports nutrition only in this case will be able to make up for the loss. It is only worthwhile to understand that the use of a drink should occur at regular intervals.
Some negative points are added due to dishonesty of individual manufacturers. They, producing inexpensive products, are able to add more sugar to the composition of the drink than is necessary to obtain a high-quality substance. Accordingly, a product with a high level of sugar-containing substances will not benefit those athletes who want to lose weight.
In some specific types of sports nutrition, chemical colorants, flavor enhancers, and sweeteners with high carcinogenic properties may be present. Therefore, when choosing a finished drink, or when creating it at home, it is necessary to follow generally available recommendations.
When making isotonic at home, it is also necessary to consider that there are such chemical components that can cause allergic reactions. It is also possible the appearance of an upset stomach.
Recommendations and proportions must be observed
Below are some recipes with which you can make isotonic. Reviews of many athletes and specialists show that they are absolutely safe for the body. As the main elements for cooking, only environmentally friendly products are used. Therefore, in the resulting drink, you can be 100% sure. Making sports nutrition of this kind is quite simple. However, a quality product will be obtained only subject to the proportions and recommendations.
Principles of manufacturing a simple substance
So how can you make a simple drink? This will require the following products:
- 20 grams of honey. You can also use sugar in exactly the same dosage.
- 30 ml juice (orange, grapefruit, lemon).
- A pinch of salt. The best option would be iodized or sea salt, which you can buy in almost any supermarket.
- 400 ml. water.
You will need to take not too much warm water, dissolve sugar and salt in it. Instead of sugar, it is best to use fructose or honey. In this situation, the product will turn out less caloric. After that, cold water should be introduced into the drink, carefully stirring the resulting product. At the end, add juice. It is necessary to give a certain taste.
How to make a more complex product?
This was an example of how to make a simple drink. However, each athlete can independently make a more complex isotonic. The drink will be created from the following products:
- About 25 teaspoons of sugar.
- 3 liters of water.
- 50 grams of glucose in powder form. It can be purchased at a specialized pharmacy, which themselves produce prescription drugs on their own.
- 1.5 ml 25 percent magnesium sulfate.
- 10 ml 4 percent potassium chloride.
- 2 grams of sodium bicarbonate. All these products can be purchased at specialized pharmacies.
Sugar with glucose should be dissolved in a small amount of water. Gradually, all the necessary medicines in the required proportion are added to the solution. After everything is completely dissolved and no precipitate remains, it is necessary to gradually introduce 3 liters of water into the drink. All product obtained should be thoroughly mixed.
Conclusion
In this review, we tried to talk about what are isotonic. In addition, some recipes were covered, guided by which, you can independently make this drink at home. We hope that this review will help you understand the basic principles of manufacturing sports nutrition of this kind.