During the training the body loses water, electrolytes such as sodium and energy that we need to catch up. The most common misconception is that we need to drink only when you feel thirsty because then the body is already in a state of dehydration. That is why it is best to drink often in small amounts, regardless of whether we are thirsty, experts say. Coconut water, regular clean water, flax oil or hemp, salt, and fruits such as lemon, lime, pineapple, cherry, orange or raspberry will nourish your body and make up for all that is lost through sweating.
Isotonic drinks are a good choice for athletes, a drink before and after exercise
Citrus fruits like orange, lemon or lime, with a little honey and salt, will be offset by electrolytes in the body and fill it with much-needed energy. Sports drinks can be easy to make at home. The only thing to watch out for are the ratios used. We bring you recipes for a number of sports drink that can make itself.
Drinks with more than 80 g of carbohydrates per liter can cause indigestion,
The formula for the solid isotonic drink water, 6:00 to 8:00 grams of carbohydrates, 300 to 700 grams per liter of sodium and flavor. Sports drinks usually contain sodium, which stimulates thirst and increases the absorption of water and carbohydrates in the small intestine and accelerates the re-hydration and helps delay fatigue and muscle. But other than sodium, enriched and simple carbohydrates, ie. Sugar.
They make the drink more palatable, causing to drink more, which is certainly an advantage for the thirsty organism. Sugar prevents a drop in blood glucose and provides food for the muscles and brain, and so extends the endurance of the body. It is recommended to enter between 30 to 60 grams of carbohydrate per hour activities.
These drinks are a good choice for most athletes, and recommended them to drink during and after exercise. ” There are ‘light’ drinks that contain sugar instead of artificial sweeteners. They will not help in muscle recovery, but due to the share of electrolytes and water effectively hydrate the body.
Hypertonic drinks slowest are absorbed into the body and are therefore most suitable for sports such as marathons in which practitioners need a lot of energy. Hypotonic drinks quickly compensate fluid and contain lower amounts of electrolytes and carbohydrates. Per liter of water for hypotonic drink uses 100 ml natural concentrated juice of fruits like oranges, and hypertonic 400 ml and a pinch of salt.
Hypertonic sport drinks have been created with the aim of filling storage of glycogen in the muscles. Do not drink during competition or training because the slowest absorbed after training. Hypotonic sport drinks contain lower concentrations of electrolytes and carbohydrates, and most effective pre-workout. Recommended gymnasts and ballet dancers who keep an eye on weight.
Lemon infusion: In a shaker or blender pour 700 ml of water, 30 grams of fructose or sugar, 1/4 teaspoon salt and 10 ml of freshly squeezed lemon juice and stir well.
Cherry infusion: In a blender put 450 g ossified cherries. Blend and strain through a sieve. Pour into a jug with 500 ml of water with the juice squeezed lemon and a pinch of salt.
Isotonic coconut: In a jar Shuffle four-ounce coconut water, four-ounce of pure water and a teaspoon spoiruline. Well stir and cool down and drink during and after training.