Drinks sport: why should they drink?

Often the duration and qualityThe training process is influenced by lack of energy and dehydration. Therefore, for saturation with useful substances, professional sportsmen use sports drinks that contain all the necessary microelements and vitamins to restore the body's functions. They can be purchased both in ready-made form and prepared independently.

Drinks sports or water: which is better?

sports drinks

Pathological fluid shortage in the bodyslows the metabolism and protein metabolism. During training, a person sweats heavily. With this, the fluids and the minerals necessary for activity are released from the body: magnesium, calcium, sodium and potassium (called electrolytes). And this, in turn, leads to dehydration and slowing the blood circulation system. To restore the body's functions, it is necessary to replenish the loss of fluid and minerals. If the training process does not last more than an hour, then ordinary water will be suitable for recovery. If strength training is designed for a longer time, a person needs to use special sports drinks, they quickly replace fluid losses, and also contain vitamins and carbohydrates that promote muscle function. This process is especially important for a child's organism, because unlike an adult, it is not able to fully regulate its water-electrolyte balance.

Substances that make up drinks for athletes and their meaning

During exercise, the body experiencesloss of not only liquid, but also substances necessary for its proper functioning. Therefore, they must be replenished. The composition of sports drinks include such substances necessary for the body, as electrolytes and carbohydrates.

composition of sports drinks

Electrolytes are aimed at performing three important functions in the body:

  • are essential minerals;
  • participate in the process of one-way 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 (representing glucose)are found in the body in the muscles and in the liver. They are the main supplier of energy. 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 is no reserve. The body will develop a new batch of glycogen at least 48 hours later. Therefore, athletes need a special drink during training. Here we must understand that the higher the level of carbohydrates in the fluid used, the slower the stomach will be released.

Drinks "sports" for classes with contentCarbohydrates up to 8% pass the stomach at the rate of simple water. Electrolytes (especially potassium and sodium) contained in the drink, reduce urine production, accelerate the absorption process in the intestine and provoke a delay in the cells of the fluid.

Water for an athlete working on long training, is not the best drink. It does not contain electrolytes, does not carry energy and causes bloating.

Classification of drinks for athletes on the content of useful substances

There are three main types of drinks that differ in the percentage of carbohydrates and electrolytes:

  1. Isotonic drinks (contain carbohydrates up to 8%).This type of drinks quickly replenishes the lost liquid and delivers it to the weakened body, energy. Ideal type of drinks for runners (for long and medium distances), bodybuilders, for participants of game (team) sports.
  2. Hypotonic drinks (lower percentagecarbohydrates). Recover lost through sweat liquid. They are chosen by athletes who do not need increased carbohydrates, but there is a need to replenish the lost fluid. It can be, for example, gymnasts.
  3. Hypertensive drinks (have a high percentage of carbohydrates). It is necessary to replenish glycogen in muscle tissues.

Classification of drinks for athletes relative to the time of admission

how to make a sports drink at home

They are divided into two categories:

  • intended for drinking during training;
  • intended for drinking after exercise.

Isotonic drinks belong to the first group, as well as their analogues with antioxidants. Produce them on the basis of sugar. They are rich in mineral complexes and vitamins.

Most sports drinks containa sufficient amount of sugar (often up to 10%). Such a large percentage of carbohydrates (whether sucrose or glucose) increases the rate of absorption of nutrients into the blood. Today, scientists have proven that highly concentrated beverages based on sugar increase efficiency and endurance with especially prolonged physical exertion. This is due to increased supply of muscle tissue with carbohydrates, a decrease in glycogen levels and the maintenance of oxygen balance with antioxidants.

Drinks intended for drinking aftersports loads, there are peptide and peptide-glutamine. The latter are enriched with carbohydrates, antioxidants, mineral complexes and plant hydrolysates. These drinks perfectly restore the physical form of the athlete.

Peptides, however, contain carbohydrates such as maltodextrin and hydrolysates of wheat or soy.

Drinks of any of the categories 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 making beverages of this type, you can vary the various ingredients until you get the right taste and dose to maintain the activity of the body.

to prepare a sports drink at home

The simplest recipe for a sports drink: 100 grams of any fruit juice (preferably freshly squeezed) diluted with water (350 grams) and sprinkled with a pinch of salt. If during the training the effect of the drink is not enough, then you can increase the amount of sugar or juice until an optimal ratio is reached.

There is another recipe that is usedgreat popularity among athletes. To prepare a sports drink at home isotonic category, you will need: 20 grams of honey (can be replaced with sugar), a pinch of salt, 30 ml of warm boiled water, 30 ml of freshly squeezed lemon and orange juice, two glasses of cold boiled water. Mix salt and honey (sugar) with warm water. Pour cold water and juice. Let it brew for 10-15 minutes and you can drink it.

recipe for sports drink


As a conclusion, it can be noted that usingIsotonic drinks follow all athletes whose strength training lasts more than an hour. You can prepare such a product both at home, selecting 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. Use such a product is necessary in a warm form.

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