There are many types of sports nutrition - from the already familiar proteins to the still-unfamiliar isotonics. By the way, the latter are a very useful product. It's no secret that during prolonged and exhausting exercises the body experiences overload and spends a lot of useful substances. The action of isotonic is aimed at reducing body losses and rapid recovery of forces. It is not necessary to buy it - you can make a similar drink yourself with your own hands.
What is isotonic for?
Athletes, especially professional, regularly give the body intense workload. Despite the regular intake of vitamins and proper nutrition , during training, a large number of useful substances are still consumed, which causes weakness, and it is necessary to engage in force. Ordinary water is not always able to restore the athlete's tone. It is at such moments that isotonic help comes to them - they help to quickly get energy and help to keep awake to the end of any training.
If you choose between a bottle of water and a bottle of isotonic - in the period of intense loads it is better to choose the second one. However, it will be useful to those who only get used to the stresses and quickly gets out of the way. Take them during the training in small sips, as well as after it.
How to make isotonic at home?
As part of the isotonic there are no rare or unusual components - usually water with the addition of carbohydrates and electrolytes (sodium, potassium and magnesium are added, which are quite affordable for home use).
Before you make an isotonic at home, you just need to stock up on all the necessary ingredients. As a rule, such a drink is prepared immediately before consumption.
Is isotonic effective at home?
Unlike attempts to isolate pure protein at home, which are fruitless for all who are trying to make a hand-made protein, it is quite easy to prepare an isotonic with their own hands. Moreover, due to the simplicity of its composition, it acts on the body no worse than the store analog, and in something it is possible and better - especially if you use natural ingredients, like lemon juice.
How to prepare isotonic?
Consider an incredibly simple isotonic recipe that is available to everyone. Perhaps everything you need to create it is already in your house right now!
Isotonic natural
Ingredients:
- salt - 0.5 tsp;
- sugar - 4 tsp;
- water - 0.5 liters;
- juice of the 1st lemon.
Preparation
Add all components to the water, mix thoroughly. Use immediately after preparation.
Isotonic semi-professional
Ingredients:
- water - 3 liters;
- Potassium chloride (4%) - 10 ml;
- Magnesium sulfate (25%) - 1.5 ml;
- glucose in powder - 25 g;
- sugar - 20 teaspoons;
- sodium hydrogen carbonate -2g.
Preparation
Add all components to the water, mix thoroughly. The mixture can be stored in the refrigerator for about 10 days.
Isotonic orange
Ingredients:
- honey - 20g .;
- Freshly squeezed orange juice - 30 ml;
- salt of sea - 0.5. tsp;
- water - 2 cups (400 ml).
Preparation
In warm water, alternately add all the ingredients, mix thoroughly. Once all the ingredients have dissolved, the beverage is ready for use.
Knowing how to make isotonic, it is important to remember that recipes with natural ingredients are poorly stored, which is why it is recommended to prepare them immediately before training (or after training, if you plan to take them already at the end of the session).