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Sports drinks
Table of Contents
1. Types of sports drinks
We can distinguish between two types of sports drinks: liquid supplement drinks and carbohydrate (energy) drinks. The main task of liquid supplement beverages is indicated in their name. They should replenish liquids faster than water. The additional task is to provide the body with a certain amount of sugar: glucose, sucrose, fructose, and glucose polymers (maltodextrins). So they will also to some extent maintain a stable blood sugar level. These drinks can also be hypotonic or isotonic. The second group is hydrated (hydrogenated) when the energy density is the opposite.2. Hypotonic, isotonic and hypertonic drinks
A hypotonic drink is a sports drink, a reduced-calorie drink. It has about 4 g of carbohydrates per 100 ml of liquid and has a lower osmolality than body fluids, so it is absorbed faster than water. The level of osmolity determines the direction of fluid movement. Low osmobility causes fluids to move from the intestine to the cells and bloodstream. Isotonic drink has between 4 and 8 g of carbides per 100ml of liquid.3. What exactly is loneliness?
First of all, I'd like to know the definition of osmolality. Osmolality is the amount of osmotically active substances contained in 100 milliliters of fluid. In the human body, the systemic fluid pressure is 275-295 mOsm/kg of water.4. Electrolytes are important
Electrolytes are mineral salts dissolved in body fluids, i.e. chlorine, sodium, potassium, magnesium. They help regulate the body's water economy, affect the movement of water in the cells and the amount of fluid in the blood. Electrolites have no direct effect on potency. Theoretically the most beneficial can be sodium which increases appetite after exercise. When you exercise, it increases sodium concentration and blood volume.5. What is a glucose polymer?
Glucose polymers are chains containing between 4 and 20 glucose particles. By comparison, simple sugars contain 1 to 2 units of glucose, and starches hundreds of thousands of units of sugar. Glucoses polymer are made from specially cooked corn starch. Such compounds have advantages in the form of a higher concentration of carbohydrates per 100 ml of liquid while maintaining a low viscosity. So they water faster than water and deliver a lot of carbs.6. Carbohydrates are digestible
Studies show that for as long as possible to maintain a high level of physical fitness, it is best to take a liquid mixture of carbohydrates: glucose, sucrose, and maltodextrins. This mix increases the absorption of carbs and improves their oxidation during exercise.7. Sweet drinks and juices and power
Fruit juices (11-13 g of carbohydrates per 100 ml) and sweetened beverages (9-20 g of carb per 100ml) are hypertonic, so they are more concentrated and therefore more slowly absorbed. So they seem to be a worse alternative to supplementing with fluids during exercise because they will need to be diluted with systemic fluids. If we dilute juice in equal proportions with water, we get an isotonic drink that is perfect for replenishing water and energy during and after exercise.8. Tastewater and sports water
The sugar content of these liquids is 2 percent. They contain vitamins, minerals, artificial sweeteners and flavourings. A high sodium content promotes their retention in the body. They enhance the sensation of thirst. They provide little energy, so they are unable to supplement properly with more intense exertion lasting more than an hour. Their taste values can increase the intake of liquids. It's also worth getting acquainted with their composition.9. Dietary drinks
Diet drinks contain artificial sweeteners instead of sugars, they have low sodium content, and they help replenish energy. When it comes to replenishing liquids, they'll do it at the same speed as water. They can be a good option if you don't like the taste of water.10. It's caffeinated drinks
The mechanism of action of caffeine is not entirely known. The benefits of taking it occur almost immediately after consumption. Studies show that 1-3 mg/kg of body weight reduces the feeling of fatigue and prolongs the time to continue exercising at a higher physical intensity. Moderate caffeine intake (coffee, tea, cola) up to 452 mg per day does not increase urine excretion and does not interfere with water and electrolyte economy.11. Alcohol and exercise
Drinking alcohol will also lower blood sugar levels, increase the risk of an accident or injury, increase urine excretion, decrease strength, strength, speed, and stamina, but don't go to extremes. When you're not exercising, alcohol should be allowed. Four units for men and three units for women are considered safe standards. One unit of alcohol is 8 grams (10 ml) of pure spirits.12. Sports drinks. Do it yourself
If we drink less than a litre of liquids a day, it's probably enough water. Sports drinks are not cheap. The drinks we buy seem to talk about their availability. We go to the store, we buy and we go out. The final decision is whether or not to make a sports drink on our own or not, everyone has to make it on their own.
