What to drink during a workout: water vs isotonic

During intensive exercise your body in a lot of losing not only the liquid, but at the It and the nutrients that are needed by our body to recover and normal life. The better to restore stocks: special water or sports drinks (isotonic), which contain all the necessary materials?

Water

If your jogging does not last more than an hour at a moderate pace, then your needs it is possible to meet water bottles and weight wrong with sports drinks, and a tube with special gels are not required.

Your average pace - a pace run, during which you are able to hold a conversation and not suffocate.

So, if your jogging lasts no longer than an hour, and at the same time you keep your average pace, your choice - water.

isotonic

Isotonic advise reserved for more complex workouts, when the efforts go beyond the usual loads. Many sports drinks are not a very good reputation, since they contain large amounts of sugar, but case of intensive training a large number of fast carbohydrates and electrolytes serving - this is exactly what you necessary!

When lightly loaded isotonic use does not make sense, since the benefits of them will be about the same as, and from plain water.

Recovery. Sports drink contains an average of from 20 to 50 kcal, and from 5 to 14 grams of sugar per 240 ml volume. Glucose (sugar) in this case is the fuel for the muscles. Our bodies can get glucose from virtually any product, but it is much easier and highlight its sugar quickly. And the sooner this happens the better, because during intense workouts in our bodies simply do not have time wait for, for example, bread is digested and split into more simple components in our stomach (including glucose). After long and intensive training offers short carbohydrate window, and at this time the muscles it is best to restock depleted sugar, which helps in the recovery and preparation for the next the race.

carbohydrate window - the estimated period during 35-40 minutes after intense exercise. The existence of such a period is not confirmed scientifically.

After an active workout body needs a refill, not only fluid but also spent muscle glycogen.

During a workout, the body increases the level of adrenaline and cortisol, which after training continue to have effect, destroying the protein tissue (muscle). To prevent this effect reduce the muscle, it is important to use another hormone - insulin. It neutralizes the destructive action of cortisol, as is its biochemical antagonist.

Insulin is produced in the use of so-called fast carbohydrates and blocks the action of cortisol and adrenaline.

In addition to carbohydrates, the body that has received physical activity needed proteins. Muscle growth and physical recovery in the human body depends on the amino acids that comprise the protein. This means that during the window of carbohydrate is best to consume protein foods with high bioavailability (dairy products, legumes, nuts).

A source: Wikipedia

Rapid rehydration. During intense exercise through sweat our organism loses a large amount of water, sodium and potassium. Water is great for quenching thirst, and drinks with electrolytes to help restore water and electrolyte balance much faster. Sports drinks on average contain about 80 mg of sodium and 488 mg potassium per 355 ml volume. This mixture of water, sugar and sodium helps our body to absorb the necessary moisture much faster than just water.

recipes isotonic

Not necessarily to buy special sports drinks in shops, some of them are quite simple to cook and at home.

apple drink

Ingredients:

• 2 cups cold water;
• 1/4 cup apple juice;
• 1 tablespoon of apple cider vinegar;
• sugar or honey to taste;
• pinch of ground cinnamon or ginger.

vegetable isotonic

Ingredients:

• 1 liter of vegetable juice of your choice (you can make at home from fresh beets or carrots);
• 1 cup of water;
• 1 cup of orange juice.

The basic version of isotonic

Ingredients:

• 300 ml of any fruit juice;
• 200 ml of water;
• a pinch of salt.

citrus isotonic

Ingredients:

• 20 g of honey or sugar;
• 30 ml lemon, orange or grapefruit juice;
• a pinch of salt;
• 400 ml of water.

Even more simple variants - dilute 2 tablespoons of honey in 1 liter of water or buy mineral water and release from it a gas.