What do athletes drink for their joints? What to drink during training: water vs isotonics
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For two weeks of the Olympics, everyone is talking only about sports. We decided to ask what you should drink during training and intense physical activity. Alexey Stolyarov, a trainer who was included in the TOP 10 trainers in St. Petersburg, a fitness blogger and consultant for the Grow Food project, gave his advice.
How much to drink during training?
I believe that you don't need to drink a lot. You just need to rinse your mouth and throat with water, this is the best option. During exercise, your mouth gets dry, so rinsing is enough. There are a huge number of blood vessels, nerve endings, and receptors in the mouth. When you rinse your mouth, the brain receives a signal that the body's water-salt balance has leveled out.
Why don't I recommend water? The fact is that during intense exercise, the body spends almost all its energy on physical activity and does not absorb water. By the way, like food, it is therefore recommended to eat at least 2 hours before training. Otherwise, there will be unpleasant sensations, belching, for example.
If you drink a lot during training, you will immediately feel it during exercises in a horizontal position, abdominal swings, leg presses, and leg curls. If something gurgles in the stomach, it means that the water has not been absorbed.
Not just water
I recommend that if you drink water during training, then either dilute it with vitamins or use an isotonic drink. Don’t be afraid of this word, isotonic is an active nutrition that contains all the vitamins and minerals. During training, we lose not only water, but also nutrients. They need to be replenished. And to make up for protein losses, you need to consume amino acids with water. It is important. During training, our muscles begin to deplete, we strain them, they get tired. And you need good sports nutrition with water.
This drink can be extended over the entire training period, sipping a little at a time, one sip at a time.
What do athletes drink during competitions?
Food stations at marathons usually provide water with amino acids, enriched with protein. When an athlete runs, he spends a lot of strength, energy, and loses protein. This needs to be made up somehow.
What to drink in the heat?
Regular water. Under no circumstances should you drink lemonade or juice. Because lemonade contains only dyes, flavors, and E-additives. This has an adverse effect on health. Sugar makes us want to drink even more, and we will never get drunk with lemonade. I don’t recommend juices either, these are pure carbohydrates. We won't find anything useful there.
For example, let's take apple juice. A glass is 200 grams. Many people think that a glass of juice is not harmful, but this is not true. Let's count. One apple contains 10 g of carbohydrates. To get a glass of juice, you need 6 apples. This turns out to be 60 g of carbohydrates. This means that we have just added 6 tablespoons of sugar to the glass. Okay, let’s say we don’t have sucrose here, but fructose, it’s healthier, but still!
If you really want to, you can drink a glass of freshly squeezed juice for breakfast. And I don’t recommend packaged juice at all. Lemonades too. As for mineral medicinal waters with salts, moderation must be observed. You can drink them, but in limited quantities.
You need to drink plain water. This is a unique thing, and there is nothing better than ordinary water to quench your thirst.
What to add?
You can add lemon, ginger - please. They help the immune system well and stimulate well. Lemon will also work. It also contains fructose, which energizes us. But not in the same quantity as in juice.
But I don’t recommend adding salt to the water. In general, you cannot retain water in the body. She must come and go.
Recipes for drinks that athletes drink after training
During training, the body loses a lot of fluid and needs to be replenished. What drinks will help you restore your strength best?
Some people prefer to drink regular mineral water after physical activity, others like energy drinks. There are also special sports drinks that contain a complex of dissolved vitamins.
Mineral water changes the water-salt balance of the body.
The choice of energy drinks is controversial. During training, the rate of contractions of the heart muscle accelerates; drinking an energy drink can be dangerous.
There are many opinions about which drink to choose. Everyone has their own opinion. Milk, protein shakes, plain water. Benefits and harms can be found in almost anything.
To understand the question of which drink will bring pain
In order to benefit the body, we need to consider the mechanisms that occur inside the body after the training ends.
Why is it important to drink fluids after physical activity?
The main fuel that provides the body with energy during training is carbohydrates. The energy reserve that is quickly mobilized is glycogen; it contains all the glucose necessary for the body. It is found in limited quantities, for this reason glycogen resynthesis is an important part of the regeneration process. Depending on how quickly glycogen reserves are brought back to normal, recovery processes will occur.
Normalizing water balance is an equally important part of recovery. Loss of fluid greater than 2% of total body weight causes a decrease in endurance of more than 10%. That is, with sweat, which is removed from the body, energy comes out.
Glycogen is restored after exercise in stages:
first (fast)– occurs without the presence of insulin and lasts approximately half an hour to an hour;
second (slow)– Occurs in the presence of insulin.
The presence of insulin is one of the main factors, and at this (first) stage, recovery occurs much more intensely, sensitivity to glucose absorption and insulin is quite high. In the USA, in 1988, an experiment was conducted among cyclists, during which it turned out that the absorption of synthesis was 45% slower when carbohydrates were supplied 2 hours after physical activity and immediately after exercise.
The “flow” of glycogen and the speed at which it is absorbed are also important. For example, it was found that maximum glycogen resynthesis occurs two hours after exercise and is 1-1.5 g/kg. A study conducted during training showed that the glycogen peak was 0.7 g/kg. This suggested that there is no need to try to take as much carbohydrates as possible at one time after finishing classes; it is recommended to drink little and often.
In addition, to understand that the drink is intended for the restoration processes of glycogen, it must contain proteins in order to carry out creative activities and promote accelerated recovery of damaged muscle areas (after all, minor injuries are possible during training). Accordingly, the composition of a drink designed to restore strength after sports should include carbohydrates (glycogen levels are quite high), electrolytes (sodium, chloride, potassium) and amino acids. Carbohydrates make up 60-65%, proteins 30-40%.
Drinking such a drink will help quench thirst, restore fluid loss, become the basis for muscle growth, and replenish glycogen levels.
What drinks should you choose?
There is no universal recipe. It all depends on the intensity, duration of training and its specifics. Let's look at each drink separately.
Water. Drink water after your workout!
You should drink regular water that has passed through the filter after physical activity. Don't forget this, always carry a bottle of water with you. As soon as thirst arises, quench it. Water gives a boost of vivacity and energy, spring water is especially useful.
The mineral water also perfectly restores strength. The main thing is to be sure that it really came from a spring. “Essentuki” and “Karachinskaya” are considered the highest quality mineral water. Drink mineral water without gas.
Water is indispensable during physical activity. Remember this.
Specialized “sports” cocktails
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There are special cocktails called isotonics; they are necessary to restore water and salt reserves and give a boost of energy. This drink contains carbohydrates that restore strength. In addition to replenishing energy and providing the body with water, drinking allows you to increase the duration of your workouts.
It is advisable to use it when performing strength exercises and prolonged physical activity. This drink perfectly restores strength during long-distance races (marathons).
Energy
This includes drinks that contain caffeine and other energizers. The most popular drink is RedBull, which contains 27 grams of carbohydrates, 193 mg of sodium, 106 calories, and a large dose of caffeine. They should only be consumed during (or before) training. In this case, energy drinks have a positive effect on endurance, increase performance, improve reaction speed, and help concentrate. Drinking energy drinks after physical activity can harm the body and negatively affect liver function.
When choosing an energy drink, pay special attention to whether it contains sugars and whether there is too much of them
Chocolate milk
Chocolate milk is perfect for those who prefer strength training and want to build muscle mass. It contains the best protein-carbohydrate ratio. Drinking includes beneficial substances (helping to restore muscles and strengthen bones) - riboflavin, vitamins A, B12 and D, phosphorus, calcium and potassium.
It is difficult to find high-quality chocolate milk in our country, and unfortunately, this product has low nutritional value, too little protein and high fat content. For it to be beneficial, it must be of proper quality (minimum fat, large amounts of proteins and carbohydrates. The TruMoo brand is popular.
People who are interested in cooking can use a simple recipe for making a drink: you need low-fat milk, pour cocoa into it and stir thoroughly.
Many experiments have been conducted to determine how low-fat milk affects the endurance of athletes. Researchers at the University of Connecticut found that runners who drank low-fat milk after running at a moderate pace experienced less fatigue and their muscles remained toned. During the biopsy, it was found that the muscles of athletes who drank such a cocktail recovered faster, by analogy with drinks that contain only carbohydrates.
Juices
You need to drink freshly squeezed juices, not those sold in boxes. Cherry juice contains a large amount of antioxidants and flavonoids, they help reduce muscle pain that appears after physical activity, relieve inflammation and relieve swelling. Experts from an English university conducted a study in which data showed that people who jogged and regularly consumed cherry juice, before and after training, recovered much faster than those who did not.
What helps to replenish your strength well?
There are a number of energy drinks for athletes that are necessary for quick recovery. They help increase blood sugar levels, speed up the joining of proteins (the basis of muscles), and increase blood glucose levels. Gainers provide a boost of energy and accelerate the synthesis of essential substances. They will be appreciated by those who regularly engage in fitness and those who want to quickly achieve results.
Milk and water are excellent building materials for muscles, since protein dissolves in them, but first you should increase your blood sugar level. Gainer is the most effective means for restoring muscle tone after physical activity. The main thing is to maintain proportions. Carbohydrates are a necessary element in the composition; it is desirable that they be complex and not too much of them.
Recipes for “sports” cocktails
These recipes are easy to prepare. Cocktails will energize you. Be sure to try cooking them.
Cocktail “Vitamin”
250ml. water;
-2 tbsp. honey;
- 4 things. glucose tablets;
-2 tbsp rosehip syrup;
- juice of half a lemon.
Cocktail “Lip is not a fool”
— 1 ml. chocolate protein;
150ml. almond milk;
-100gr. low-fat cottage cheese;
- 2 tbsp. peanut butter;
- 1 cup of ice.
Cocktail “Yummy”
- 1 tbsp. l. peanut butter;
-100ml. almond milk;
-0.5 banana;
-50gr. oatmeal;
-0.5 ml chocolate protein;
- 1 tsp. honey;
-1 cup of ice.
Cocktail “You can drink”
200 ml water;
— 1 ml. vanillin;
- 2 tbsp. spoons of chopped walnuts;
-0.5 tsp cinnamon;
-5 ice cubes.
Cocktail “Quail”
- 1 teaspoon of honey;
-1 banana
-150ml chocolate milk;
- 3 egg whites;
- crushed shells of 6 quail eggs.
Mix the ingredients.
Everyone decides for themselves what drink to drink after sports to help their body recover faster.
Use the suggested recipes and you will see the results!
One of the important factors for achieving new results is the body's endurance. To increase physical endurance, athletes use various physical factors, for example, hardening. They also resort to psychological means. But every year there are more and more of them on the shelves of sports nutrition stores, so it is extremely difficult to figure out which drug is truly safe and effective, especially for a novice bodybuilder. We will tell you about the most popular drugs for increasing endurance and what effect each of them has.
Physical endurance of the body- this is the ability to perform a certain action in a specified amount of time. And the result of an athlete or bodybuilder depends on this factor. This is one of the main reasons why scientists around the world are striving to come up with new and more effective doping without harm to health. By developing endurance, the athlete begins to tire less, is able to withstand heavy loads, and in this way he develops fortitude. To develop endurance, you need to eat right and perform special exercises.
Now accepted classify pharmacological agents to increase endurance in the following way:
- Depleting;
- Non-depleting;
- Mixed;
- With a secondary positive effect.
Let's take a closer look at each of these classes.
Exhausting or mobilizing drugs are caffeine, phenamine and psychomotor stimulants. Now mesocarb, meridil, pyridrop and sydnofen are also actively used. Their action is that they activate the mediator link and quickly involve the body’s hidden reserves in the energy supply of activity. Such remedies are quite effective, however, they have side effects and contraindications. For example, after taking exhausting drugs, the development of endurance requires a long recovery period, and there is also a physical and psychological dependence on fatigue.
Non-depleting or metabolic drugs internally they are also divided into specific classes: actoprotectors, steroids, nootropics, non-steroidal anabolics, substrates and various energy-supplying compounds and adaptogens. Their advantage is that the athlete does not feel the depletion of reserve forces. It is also noted that they can be used for a long time. Contraindications are possible and are identified individually.
Mixed-action drugs stimulate gluconeogenesis in liver cells, glucose is formed through the metabolism of amino acids. The main representative is dexamethasone. It prevents cells from absorbing the produced glucose, resulting in an anti-insulin effect. In addition, dexamethasone prevents amino acids from being rapidly transported and slows down the production of proteins in the muscles, which leads to an anti-anabolic effect. However, side effects are observed when taking mixed drugs. For example, osteoporosis or muscular dystrophy may occur, immunity also noticeably decreases, and antibodies and connective tissues begin to form more slowly.
Drugs that have a secondary positive effect on performance, are able to eliminate symptoms that impair performance. This class of drugs for developing the body's endurance requires studying the history of the individual development of overwork. And only after that you can proceed to receiving them. Drugs with a secondary positive effect on performance act as follows: first, gluconeogenesis is activated, then glucose begins to penetrate, resulting in resistance to acidosis and lacticderma. The next stage is the replacement of substrates and electrolytes. And finally - maintaining the coupling of phosphorylation and oxidation.
Drugs to improve performance.
- Actoprotectors help the body become more resistant to physical stress. At the same time, there is no need to consume more oxygen and heat production. Now one of the most popular actoprotectors are the drugs bemitil and tomerzol. They enhance protein and RNA synthesis, which leads to the formation of special enzymes and proteins. They affect the nervous and cardiorespiratory systems, as well as muscle tissue;
- Amino acids help protein to be better synthesized and have proven effective as specific mediators;
- Branch chain amino acids (BCAA)- three amino acids that are metabolized in muscles. That is why up to 35% of muscle mass is formed precisely under the influence of BCAA. Up to 10% of the energy during training comes from these amino acids. Another benefit of BCAA is the restoration of muscle glycogen, which is very important during strength training, as it is quickly depleted. If you follow a low-carb diet or are a professional runner, then it is extremely important for you to consume these amino acids;
- L-carnitine is an amino acid that is found in muscle mass and is independently synthesized in the body. Therefore, it is very important to replenish its reserves. The production of L-carnitine occurs in the liver. This amino acid not only increases endurance, but also relieves fatigue and pain, and is also effective for combating excess weight. Should be taken 2-3 times a day before meals, 30 minutes, with plenty of liquid. The dosage should not exceed 1 g;
- Methionine is an amino acid that regulates the amount of microelements in tissues and helps replenish many other amino acids. The use of methionine is important for the development of physical endurance, as it produces adrenaline, creatine and prevents the body from dehydration. If you take this amino acid and a vitamin complex or hormones at the same time, their effect will noticeably increase;
- Testosterone is most effective for improving endurance before competition. It increases muscle mass and aerobic endurance. It is best to take stanozolol in tablets or injections, 50 ml every 2 days for men, 2-3 times less for women. Otherwise, it will lead to the development of secondary sexual characteristics;
- Creatine increases overall muscle mass and develops endurance. Considered a dietary supplement for athletes. Can be taken in powder, capsule or tablet form. Creatine monohydrate is considered the most effective;
- Mildronate should be taken 3 hours before the competition, 1 g. Only in this case is it considered the most effective;
- L-glutamine is an amino acid that makes up 60% of the total amino acids in muscles. It is imperative to maintain the required amount of glutamine in the muscles, since during stress it is released into the blood. Take L-glutamine 2-3 grams once a day;
- Taurine is necessary for energy and metabolic processes. It normalizes metabolism and activates insulin production. In addition, this amino acid has regenerative and metabolic effects. Use taurine to improve endurance 2 times a day, 0.25-0.5 grams before meals;
- Vitamins and minerals are necessary for each person in accordance with the daily norm. Athletes have a special need for vitamins, so it is best to take special complexes that are designed specifically for athletes;
- Glutamic acid necessary for protein and carbohydrate metabolism, however, it has many contraindications and side effects. For example, you should not take glutamic acid if you have kidney or liver failure, stomach ulcers, anemia, fever or obesity. Side effects are also possible, which include insomnia, nausea, chills, allergies and abdominal pain. Take glutamic acid 2-3 times in doses of 1 gram before meals.
Hello to strapping guys and graceful ladies! Ivan Ustinov and I welcome you to my resource. Today we will talk about sports nutrition, a fairly popular topic, namely what to drink for muscle growth. The question is really worthwhile, so we will try to cover the topic as best and as clearly as possible.
Now we will get acquainted with drinks for building muscles, vitamins that will stimulate our muscles, and other “offal” in this topic. Of course, I’m joking about the “offal,” because everything is very serious. But let's not beat around the bush. Let's begin...
Protein is popular and known to everyone, even people just thinking about joining bodybuilding. For example, it is a source of building material not only for muscles but also for synthesis (the most important male hormone), so necessary for energetic and effective workouts.
It also gives a powerful boost to the regenerative abilities of our muscle fibers. In short, this is a cool thing, well, you understand... And in general, dietary supplements for muscle growth are a huge force when used with the brain.
Despite the fact that there are many types of proteins (more on this), many people consume only a few main types of protein: whey and casein. Guys drink the first before and after training for intense exercise and accelerated recovery of muscle mass, because this type of protein is quickly absorbed and immediately supplies the muscles with raw materials for growth.
The second one can be taken before bed, as it is absorbed for a long time and is able to nourish muscles damaged by training throughout sleep. This is the main advantage of casein protein over whey. However, as it turned out, casein is not so cool. I wrote about this in more detail
Directions: Whey protein mixed with water or juice thirty minutes before exercise to fuel muscles and after exercise in a volume of 20 to 30 grams along with carbohydrates to close the metabolic window. Mandatory protein intake is after waking up. Many people consume a portion of BCAA amino acids on an empty stomach; this is a more expensive but more refined and effective form of protein that is absorbed very quickly.
Gainer
Gainers are suitable as protein and carbohydrate mixtures. During intense exercise, the body loses a large amount of energy. Energy reserves are located in muscle tissue - But the body has enough of it for about 45 minutes of training, then it runs out and tissue destruction begins, our muscles also pound.
Creatine
Creatine, a natural substance in the body, plays an important role in the structure of the body. 95% of it is found in muscle tissue and 5% is synthesized throughout the body. Creatine is your energy and strength during exercise. You need to drink 2-5 grams per day. I recommend reading it.
But the role of creatine is slightly exaggerated, that is, the need for additional intake for everyone, since it does not give the expected effect for everyone. We are all individual and the reaction to sports supplements is no exception. Personally, I have heard many times from guys that they bought creatine and then gave it as a gift to others, because they themselves could not handle a jar or package of this supplement.
It was the same with me. I took it, tried it, gave it away. But good creatine is not cheap, so don’t rush to buy it, first find out the necessary conditions for taking it and what side effects there may be. But on the other hand, if you don’t take it, you won’t know how it affects you personally.
Beginners in training can focus on the ineffectiveness of training: long and frequent training, but there are no visible results. Of course, you can gain muscle mass without additional supplements, but this path will be much longer and harder. And with high-quality supplements for muscle growth, you will not harm your health, since these supplements are natural.
BCAA
It is impossible not to mention BCAA - branched amino acids. There are more than 200 amino acids in the body, and 22 necessary for metabolic processes, and three of them occupy a leading position in the role of muscle growth:
- Leucine.
- Isoleucine.
- Valin.
The role of BCAAs = stimulation of muscle growth + fat metabolism + accelerated fat burning + improvement of metabolism.
Amino acid intake regimen: three to five grams after waking up, the same amount before and after training. Yes, many protein powders already contain amino acids, but they need to be taken separately for intense workouts in the gym. in addition to you.
Vitamins
The topic of sports and bodybuilding cannot avoid the question: what vitamins are needed to improve training performance and restore the body?
For the healthy and uninterrupted operation of all systems, all groups of vitamins are needed, but taking each vitamin separately is tedious and extremely inconvenient, and there is no time for this, so multivitamins are quite suitable. It is not necessary to take each vitamin separately, although you can find them on sale. Of course, the exception is the case when your body is deficient in a particular vitamin.
Here is a list of vitamins that will help you with muscle growth and their brief characteristics:
- Vitamin A– improves vision, participates in protein synthesis, and this is so important!
- Vitamin E– a powerful antioxidant. This vitamin thickens the cell membrane, as a result of which the cell becomes more resistant to viruses, muscles recover faster because muscle cells regenerate faster
- Vitamin D– needed for the absorption of phosphorus and calcium. Without these minerals, muscles will not contract as well as they should during tough workouts. Phosphorus is also needed for the synthesis of energy molecules ATP (adenosine triphosphate).
- Vitamin C (ascorbic acid) - well, where would we be without him? It is also an antioxidant and forms collagen (a substance that is part of connective tissue). And connective tissue is our ligaments and joints. Therefore, vitamin C is injury prevention. In addition, vitamin C is involved in the synthesis of testosterone. And there is no need to say how important this is.
- Vitamin B1 (thiamine) – participates in the synthesis of hemoglobin. This protein carries oxygen in red blood cells to our muscles. The importance of oxygen supply to the working muscle is colossal.
- Vitamin B2 (riboflavin) – a lot can be said about this vitamin, but for bodybuilding its most important function is its important role in protein synthesis. In short, the more riboflavin, the more muscle. This close connection can be seen very clearly and undeniably. This vitamin increases endurance and participates in energy exchange processes.
- Vitamin B3 (niacin) – needed to participate in the processes of energy production in our body.
- Vitamin B6 (pyridoxine) - needed for protein absorption. Since bodybuilders eat a lot of protein, they desperately need this vitamin.
- Vitamin B12 (cobalamin) – participates in the metabolic processes of carbohydrates in the body. Supports nerve cells and tissues of the nervous system.
- Biotin – ensures the metabolism of amino acids and helps produce energy from various sources.
Omega-3 fatty acids are a great thing. They are also actively eaten and drunk by bodybuilders to stimulate muscle growth. Consider the fact that vegetable omega (for example, flaxseed oil) does not provide as many benefits as omega from fish (fish oil). it won't hurt you.
Glutamine
How to prepare drinks
You can’t ignore the ways to prepare protein or gainer drinks at home. Proteins and gainers are mixed with plain still water or juice (freshly squeezed or packaged at your discretion). They are often drunk with milk, and people with lactose intolerance drink them with kefir.
The best combo for a gainer is water, since with the other mentioned fillers, it becomes full of carbohydrates and calories, which it already has in abundance. Protein loves milk if it has a minimum percentage of fat content and is combined with kefir.
The remaining powders are mixed only with water and drunk immediately after dilution, since in liquid form these additives are chemically unstable.
Conclusion
Strength training requires protection of cartilage and joints. Any athlete without chondroprotectors (drugs to protect cartilage tissue) suffers from diseases of the musculoskeletal system, so do not ignore this point. The frequency of doses is indicated in the instructions and depends on the intensity of the load.
Well, beginners and experienced athletes, that’s probably all. In fact, we can talk about this topic for a long time or even endlessly, but I tried to briefly describe the most necessary supplements that you need to take for muscle growth. More detailed information will be in separate articles on the topics of specific supplements or vitamins. We'll have a good time there. Well, this article turned out to be quite big anyway, so let’s call it a day.
Every action needs a thoughtful approach; playing sports and bodybuilding is responsible and hard work on yourself. Knowledge and adherence to proper nutrition and exercise is a guarantee of high-quality results without harm to health.
Protein and other drinks are taken for rapid growth, but whether to use them or not is up to everyone. If you are ready for long training sessions and a long journey to results without them, this is purely your decision and no one has the right to criticize you for this.
With these words I bid you farewell until the next article on my blog. There will be a lot more interesting and useful information. Come. Bye bye...
Recommendation from the author: To shake up various cocktails, for example from whey protein, you will need a high-quality shaker that has durable, odorless plastic. I would like to draw your attention to a shaker that matches this description. You will find it follow this link.
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During sports training, the body experiences increased stress. The heart rate increases, body temperature becomes higher, and a large amount of energy is lost. Some athletes feel very tired after training and therefore try to choose drinks and nutrition for themselves that will allow them to regain strength. Others are trying to get rid of fat deposits, and here, too, you can use special liquids. Still others believe that there is no need to drink during or after sports at all.
The optimal solution is water
There is a misconception that you can lose weight if you actively remove fluid from the body. Proponents of this theory try to limit fluid intake, use diuretics, and the question “what to drink during training” is completely irrelevant for them. However, this is a serious mistake for which you can pay with your own health. After all, if the water balance is disturbed, the entire body can suffer. It is very important that fluid constantly enters the body, and at the same time the daily intake rate must be observed.
Those who are interested in what to drink during exercise often believe that water is the most suitable liquid to drink during exercise. Indeed, this is a very reasonable approach. After all, during physical activity, body temperature rises and sweating increases. The blood becomes more viscous, and all these symptoms of dehydration can have many consequences. For example, kidney stones, thromboembolism, even heart attack. Therefore, drinking water during sports is possible and necessary. When blood viscosity increases and fluid does not enter the body, the athlete may experience a sharp drop in blood pressure and fainting.
Remove excess liquid
As fluids are removed from the body, some weight loss may indeed be observed. However, it is not associated with a decrease in the volume of adipose tissue, but is associated with a decrease in the amount of fluid in the body. And the safest way to remove excess fluid from the body, paradoxically, is to drink plenty of water. If, on the contrary, you drink little, then the body will accumulate water, and body volumes will increase.
Drinking rules
Those who decide that they will drink water during training must adhere to a few simple rules. Typically, during physical activity, it is recommended to drink liquid in small portions, or simply wet your mouth with water to reduce thirst. Most of the water should be consumed two hours before training, as well as after it ends. Some people believe that you shouldn't drink after a workout. This opinion is justified by the fact that water makes the blood heavier and puts additional stress on the internal organs. However, here, as in everything, it is worth listening to the individual characteristics of the body. The best option is to consult a trainer or doctor on this issue.
Lemon water
Athletes who are sure that drinking during training is mandatory, both from the point of view of the safety of the body and the effectiveness of training, often use another method. Lemon water is a great way to quench your thirst during exercise. If desired, you can add honey to the water. Lemon contains a large amount of beneficial minerals that help restore salt balance. In addition, this drink has a number of other beneficial properties:
- Lemon water helps improve immunity. Lemon is rich in vitamin C, an antioxidant that fights the formation of free radicals in cells, thereby increasing resistance to infections.
- The body tone is increased due to a large number of other vitamins and minerals.
- Lemon fights excess weight. Some nutritionists classify lemon as a negative calorie food. In order to digest it, the body needs to spend more energy than is contained in the lemon itself. In addition, citrus fruits promote fat burning.
- Lemon serves as an excellent prevention of cardiovascular diseases. The substances it contains help dissolve lipid deposits in blood vessels.
Recuperation drinks
They are becoming increasingly popular among athletes and simply fitness enthusiasts. Their popularity is due to the fact that beneficial substances dissolved in water are absorbed by the body much better than any dish or mixture. Such drinks are especially useful for those who are just starting to exercise, because they help quickly restore the balance of minerals in the body. But they will also be useful for sports professionals, although for those who exercise longer, the amount of nutrients in the drinks may not be enough to restore all the body’s reserves.
Energy
Today you can buy a wide variety of sports drinks. They are sold in specialized retail outlets, and you can also buy them directly at the fitness club. They are divided into three large categories: fat burning, energy, and isotonic. Energy drinks are a great option for those who feel exhausted and low at the end of the day or after a workout. The composition of such drinks usually includes guarana, caffeine, ginseng, and taurine. It should also contain vitamins. In Europe and America, these drinks are classified as medicines, and therefore can only be purchased in pharmacies. With us, everything is much simpler - anyone can buy this product without restrictions. However, this does not mean that you do not need to follow basic safety measures: you should not drink energy drinks in large quantities, because this can result in insomnia, nervous agitation, depression, etc.
Fat burning drinks
The next category is fat burning drinks. Their main component responsible for effectiveness is l-carnitine. This substance has an interesting feature: it affects the permeability of cell membranes to fatty acids, due to which fat is removed from the body faster. When you start taking fat burners, you can lose a large amount of fat tissue in a short period of time. In some cases it is up to 10 kg per month. However, when using them, you should consult your doctor. The most popular fat-burning drinks are L-carnitine, Lady Fitness Carni Fit, Power l carnitine.
Isotonic sports drinks
Isotonic drinks help restore the balance of minerals and fluids in the body. They can also be consumed to replenish carbohydrates. Sports isotonics usually do not have side effects; the only exceptions are those cases when the athlete’s body is susceptible to reactions to one or another component of the drink. Popular isotonics are Leader Isomineral, XXI Power Isotonic. These drinks help maintain the balance of fluid, energy, and minerals during training.
Drawing conclusions
Everyone decides for themselves what to drink before training. The best way to find the right option for yourself is to consult a doctor. But, if this is not possible, you need to remember the basic rules - observe moderation in everything and listen to your body. Those who torment themselves with thirst during physical activity are acting no less unreasonably than athletes who consume huge quantities of energy drinks or various supplements before training.