During sports, a person loses a lot of water, the balance of which must be replenished. Many for this mission use sports drinks, which also supply the body with the necessary minerals and carbohydrates.
What are they?
There are different drinks by the number of active ingredients.
Isotonic sports drinks
The concentration of active substances in such beverages is identical to the liquid that is in the human body. You can drink these drinks at any level of load.
Hypertensive drinks
The number of active substances in this version is greater than in the previous one. These include juices, colas, etc. During exercise, drinking them is not recommended.
Hypotonic drinks
In this version, the concentration of substances is low, so they are recommended to be used during prolonged loads.
Sports Energy Drinks
In such drinks, in addition to carbohydrates and vitamins, stimulants are found, for example, caffeine , taurine, guarana extract, etc. They contribute to the fact that a person can train longer and more intensively.
Sports drinks at home
To significantly save and be confident about the quality of the drink, you can prepare it at home. Main Ingredients:
- sugar is necessary in order to get rid of fatigue;
- water prevents dehydration;
- the salt retains the liquid.
In addition, honey, natural juice, etc. can be used. Carbohydrate sports drinks, cooked houses can be made specifically for themselves, according to their taste preferences.
How to prepare a sports drink?
To prepare 500 ml of a beverage that will contain 26 g of carbohydrates and 290 mg of sodium, with a nutritional value of 100 kcal, it is necessary to take:
Ingredients:
- sugar (honey) - 20 g;
- salt - 1 g;
- warm water - 30 ml;
- natural orange (lemon) juice - 30 ml;
- cold water - 400ml.
Preparation
In a separate vessel mix the warm water, salt and sugar. In another bowl, combine the juice and cold water. In the end, combine the resulting liquids in one drink.
Drink a prepared cocktail throughout the workout, and if you feel that you quickly get tired and your stamina is not high, then the recipe needs to be adjusted, adding more juice and sugar to it, thereby increasing the amount of carbohydrates.How to take it right?
If the occupation lasts for more than an hour, drink the drink every 15 minutes, but just watch the temperature, it should not be cold.