Those who are actively involved in sports, you know that during your workout with sweat from the body goes a lot of nutrients and their stock sure to replenish. It may be small sips of water during exercise, but if you did not drink during a training session, then immediately afterwards you can not drink. You have to wait 30-40 minutes, and only after this time to replenish their resources. And if during a workout it can be water (no soda), then after the options much more.
Immediately I say, that the basis of this list was taken by one of the articles, plus a few other sources, so you can treat it as a Council, which is not harmful to health.
1. Cocoa. Cold cocoa, we recommend to drink, US researchers. Studies have shown that this drink quickly restores the necessary reserves of proteins and carbohydrates in the body (proteins - the building material, carbohydrates - energy). But there is one big "but" - to drink beverages containing caffeine (and cocoa is one of them), immediately after training can not be, because that caffeine interferes with the work of insulin and interferes with the body absorb proteins and carbohydrates. But after 2 hours you can enjoy a cup of coffee to energize, or cocoa - to replenish the reserves of carbohydrates and proteins.
2. Milk. Milk contains a lot of useful substances: proteins, electrolytes, calcium, vitamin D, etc. Drink, which is perfect for "repair" your muscles, because during the workout in your muscles is destroyed protein.
3. Fresh juices. They can drink half an hour before exercise, if you do not have time to eat for 2 hours before it or after it. You can top your list of orange, grape and cranberry juice.
4. Special sports drinks. They can be drunk as during training and after. It all depends on its composition and effects on the body. If you decide to start drinking a special mixture, it is best to consult with your coach, so he knows your load and can calculate how much you need to drink and what kind of drink replenishment of electrolytes, improve anaerobic capacity increase stamina, rapid recovery - a drink after or during certain load (a series of short power loads, running, climbing, etc.)
5. And the most strange and not very healthy drink, I left for last. According to recent studies of Spanish scholars of Granada beer It contains a huge number of substances that the body loses during exercise. The only and huge BUT - alcohol. It can not be consumed immediately after exercise, and is also not recommended in the next couple of hours. So if you want to experiment a little, then wash down with water at a ratio of 1: 1.
And now a few recipes sports drinks, which you can easily make at home!
Hypotonic drink (during training): 120 mL of orange juice diluted with 1 liter of water + + pinch of salt. All this is sending to the refrigerator and take with you to the gym.
hypertonic drink: 570 mL of orange or apple juice without sugar + pinch of salt. But it is worth to wash down with water, because it does not make up your water supplies.
Saline120 g sugar pinch sea salt + + 2 liters of water.
Citric: 120 g of sugar + + pinch sea salt 3 tablespoons of lemon juice + 2 liters of water.
honeyed1 l of water + 100 g honey + pinch salt
And do not forget that due to the high content of sugar after consuming these beverages would do well to carefully brush your teeth, or at least with a glass of plain water.