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Sports drinks
Table of Contents
1. Types of sports drinks
They should replenish liquids faster than water, so they will also maintain a certain degree of constant blood sugar. The second group is carbohydrate (energy) drinks. Their main purpose is to provide energy in the form of hydrocarbons in quantities greater than those that supplement a lack of liquids. The carbonated liquids in these liquids are mainly glucose polymers (maltodextrins). They are usually isotonic, but they can also be hypotonic when they are in a form of water. The main purpose of these supplements is to supply energy in a way that is greater than the indications in their name.2. Hypotonic, isotonic and hypertonic drinks
The level of osmolality determines the direction of fluid movement. The isotonic drink has 4 to 8 g of carbohydrates per 100 ml of liquid. The hypertonic drink has more than 8 grams of carbons per 100 mL of liquid; this indicates its higher concentration and therefore greater osmolability. The hypotonic drink is a sports drink, a drink with a reduced calorie content. The low osmolation causes fluid to move from the intestine to the cells and bloodstream. The osmolation rate falls similar to that of the human fluid system (requires about as much as the fluid and electrolytes itself), so that the water itself enters the body at a similar or faster rate than the fluids. The water itself moves more quickly than the human body and therefore flows more than 100 ml in the bloodstream, so that it flows through the body and thus flows into the body's fluid body, and so the water will flow more than 400 ml in a fluid-filled manner, and thus flow through the mouth and into the mouth of the body.3. What exactly is loneliness?
In the human body, the systemic fluid pressure is 275-295 mOsm/kg of water. If fluid osmolation is lower, the fluid will travel from the intestine to its walls and bloodstream. First, I suggest that you know the definition of osmolity.4. Electrolytes are important
Electrolytes have no direct effect on performance. When you exercise, sodium concentrations and blood volume increase. If you drink water, you dilute the blood. Sodium also improves the taste of the drink. Current research denies this and shows that glucose is more important in this respect. If there is more of it in the cell, it will be more hydrated. Electrolytes are mineral salts dissolved in the system fluids, i.e. chlorine, salt, potassium, magnesium.5. What is a glucose polymer?
Glucose polymers are made from specially cooked cornstarch, so they irrigate faster than water and deliver a lot of carbohydrates. They are significantly less sweet in taste than sugar.6. Carbohydrates are digestible
A mixture of 90 g of carbohydrates per hour will be better than 30 to 60 g per hour. Studies show that for as long as possible to maintain a high level of physical fitness, it is best to take along with a liquid a mix of carbs: glucose, sucrose and maltodextrins. If you exercise intensely for at least a couple of hours, this will be the optimal choice.7. Sweet drinks and juices and power
If you dilute the juice in equal proportions with water, you get an isotonic drink that's perfect for replenishing water and energy during and after exercise, so they seem to be a worse alternative to replenish fluids during exercise because they're going to have to be diluted with body fluids. Fruit juices (11-13 g of carbohydrates per 100 ml) and sweetened beverages (9-20 g of carb per 100ml) are hypertonic, so more concentrated, and therefore more slowly absorbable.8. This is the maximum amount of water that can be stored in the reservoir
The high sodium content helps to keep them in the body. They provide little energy, so they are unable to supplement properly with more intense exertion lasting more than an hour. It's also worth checking out their composition. The sugar content in these liquids is 2%. They enhance the feeling of thirst. Their taste values can increase the intake of liquids. They seem to be no more beneficial than water. They contain vitamins, minerals, artificial sweeteners, and aromas.9. This Regulation shall enter into force on the twentieth day following that of its publication in the Official Journal of the European Union
They can be a good option if you don't like the taste of water, but they're also particularly good at getting a feel for their composition. When it comes to replenishing liquids, they'll do it at the same speed as water. They'll work with low and moderate physical activity. Diet drinks contain artificial sweeteners instead of sugars, have low sodium content, and help replenish energy.10. It's caffeinated drinks
Studies show that 1-3 mg/kg of body weight decreases the feeling of fatigue and prolongs the duration of continuing exercise with a higher physical intensity. In light of studies, it has a positive effect on fitness. Caffeine should be taken before and during exercise. Doses of caffeine above 600 mg can cause greater fluid loss with urine and thus more frequent visits to the toilet. The mechanism of action of caffeination is not fully understood. Moderate caffeine intake (caffeine, tea, cola) for up to 452 mg per day in the body does not increase energy intake and does not lead to an after-treatment economy.11. Sports drinks. Do it yourself
Sports drinks are not cheap. We go to the store, we buy and we go out. It seems reasonable to make a sports drink by ourselves. Hypotonic drink: 250 ml of fruit juice, 750 ml of water, optional 1/4 teaspoon of salt. First, it's worth asking ourselves if we really need a sports beverage. The availability of the purchased drinks seems to speak to it. The final decision about whether or not to make the sports drink on our own, everyone has to make on their own.
