The 2018 new race season is about to usher in a climax, and many runners will develop good supply habits in the near-prem race training, so that the body can adapt to this rhythm, in order to achieve good results in the game. When it comes to supplies, the most indispensable addition to water is sports drinks. However, there are many kinds of beverages nowadays, and many runners who do not know much about sports drinks do not know how to choose. This is also a headache.
Therefore, today we take everyone to know what is the real sports drink.
What is a sports drink?
Sports drinks are based on the characteristics of body energy and water and salt metabolism during exercise, and are specially designed according to the characteristics of physiological consumption during exercise. They can supplement the lost nutrition during exercise and provide energy for the body to maintain and improve. The role of athletic ability.
In the market, we can divide the liquids that the sports crowd consume into pure water, functional beverages (energy drinks), sports drinks, nutritional drinks, and so on.
The benefits and disadvantages of sports drinks: Benefits: In the foregoing, we mentioned that after high-intensity aerobic exercise, the body's water and minerals will be excreted with sweat, and in the case of more water loss in the body, it will reduce exercise capacity.
At this time, pure replenishment can no longer meet the needs of the human body. Because water is a low osmotic pressure, drinking lots of water will dilute the salt, and the body will not get the necessary salt. In severe cases, it will cause “water intoxicationâ€.
The composition of sports drinks is similar to that of human body fluids. After drinking, they can be quickly absorbed by the body and reach an equilibrium state, which is beneficial to the energy supply during exercise and the recovery of physical strength after exercise.
Disadvantages: It is best not to drink sports drinks when there is no exercise. Because sports drinks are rich in potassium, sodium and other electrolytes, the body does not consume large amounts of sweat, intake of too many sports drinks, need to be discharged by the body of water.
For a person with a normal kidney function, this is not a problem; but when the renal function is abnormal, it will increase the burden on the kidney, and it will easily cause the retention of sodium and other components, causing edema. Excessive sodium also increases the burden on the heart and raises blood pressure, so people with high blood pressure should pay special attention.
How to buy sports drinks? In the purchase of sports drinks, to compare the nutritional content of the bottle, in general, sports drinks need to meet three conditions.
The three essential principles of sports drinks:
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The sugars in reasonable sugar content beverages are mainly monosaccharides (glucose, fructose), disaccharides (sucrose, maltose, lactose) and oligosaccharides (oligomaltose, etc.). The fastest utilization rate of monosaccharides can rapidly increase blood sugar, but it can easily cause blood sugar fluctuations, reduce the nerve excitability and fat metabolism, affect the performance of the sport; absorption of oligosaccharides is slow, but not easy to cause blood sugar fluctuations.
Generally in sports drinks, various forms of sugar are selected to provide energy. Sports drink recommended sugar content of 3-8g/100ml, high sugar concentration will not only exacerbate blood glucose fluctuations, but also make the osmotic pressure is too high (glucose concentration is the dominant factor in determining the osmotic pressure of sports drinks, and the electrolyte concentration is low Far more, with little effect on the osmotic pressure, the liquid is not easily absorbed by the gastrointestinal tract, causing both discomfort with fullness of the gastrointestinal tract and dehydration of the body. Too low sugar does not provide additional energy.
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The electrolytes that must be contained in the proper amount of electrolyte sports drinks are sodium and potassium. As the most abundant electrolyte in the body, sodium and potassium play an important role in maintaining nerve-muscle signaling and the normal osmotic pressure of intracellular and extracellular fluids.
According to the National Standard for Sports Drinks GB15266-2009, the recommended amount of sodium in sports drinks is 5-120 mg/100 ml, and the recommended amount of potassium is 5-25 mg/100 ml. In addition, alkaline electrolytes such as calcium and magnesium are added to some sports drinks.
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Alcohol-free and carbonated alcohol can inhibit the secretion of antidiuretic hormone (ADH), which helps keep the body hydrated. Dehydration can lead to electrolyte disturbances (nausea, dizziness, and diarrhea) and headaches. Drinking alcoholic beverages not only does not supplement the water, but also leads to further dehydration of the body.
The main components of carbonated beverages are carbon dioxide and sugar. They drink too much carbonated beverages at once, and the released carbon dioxide can cause discomfort, such as bloating, as well as respiratory frequency, disrupting the rhythm of running.
In addition, carbonated drinks are generally high in sugar content, and are mainly small molecules such as glucose and sucrose, which easily cause severe fluctuations in blood glucose.
Avoid misunderstandings: Drinks, sports drinks Many people are affected by advertising. Naturally, those energy drinks are used as sports drinks. For example: Red Bull, Li Health Care, Le Tiger, etc. These beverages are generally advertised in order to make you refreshed. The theme is full of more energy because they usually contain caffeine, taurine, vitamin B, etc. Some of these ingredients have the effect of increasing blood circulation and energizing people.
But the main function is to improve the excitability of the body and the efficiency of energy metabolism. It does not have much effect on the balance of body fluids and electrolytes. Therefore, it is generally consumed before running. Therefore, functional beverages cannot be equated with sports drinks.
Which beverages are suitable for runners? So what beverages are suitable for us runners in normal training or competitions? First of all you need to know which beverages in the market are real sports drinks and can help you in training or competition.
Here, we simply distinguish between the more common beverages on the market.
Red Bull is potassium-free and belongs to the category of cellulosic functional beverages. It is also known abroad as an energy drink.
Red Bull is rich in taurine, lysine and a variety of B vitamins and other nutrients, with refreshing anti-fatigue effect.
Pulsation does not contain potassium, neither a sports drink nor a functional beverage. It belongs to the Gatorade sports drink, which supplements the water and electrolytes that are lacking in the body while also providing carbohydrates to enhance exercise endurance.
Baobao Sports Drink is very suitable for long-distance running and endurance-type sports crowds. It can quickly supplement the loss of electrolytes and Kangbit Sports Drink. This section is also used by grassroots sports schools and sports specialty students.
Other drinks are recommended not to drink such drinks during the training process. In addition to being refreshing, carbonated drinks do not help the body. The main components are carbon dioxide and sugar. The released carbon dioxide can cause discomfort such as bloating, and Affects breathing rate and disrupts running rhythm
How do professional athletes supplement water? Whether to choose sports drinks before exercise depends on the athlete's nutritional status, exercise duration, and exercise intensity. If the amount of exercise is not very high or the intensity is not high, just drink some mineral water.
The purpose of rehydration before exercise: mainly to maintain adequate electrolytes and water in the body, rather than make sugar. Because most of the energy source for running is the body's fat and glycogen reserves, long-distance aerobic running such as whole horses and half horses, fat energy can account for more than 70%.
Professional athletes drink sugary beverages for the last time 2 hours before the game, and then only drink mineral water. Because sugary drinks drink more, they sometimes cause blood sugar fluctuations, resulting in weak muscles, lack of explosive power, and reduced excitement.
For amateur runners, in order to improve excitement, you can drink some functional beverages before the game (Li Health, Red Bull, etc.), of course, this is not a category of "sports drinks."
It is more appropriate to drink functional beverages about 1-2 hours before the competition because their osmotic pressure is generally high. Drinking too much or drinking them near the start may exacerbate dehydration and gastrointestinal discomfort.
The purpose of rehydration during exercise is to maintain plasma volume and electrolyte concentration, prevent heart rate and body temperature from rising sharply, and provide energy to working muscle groups.
The amount of rehydration and rehydration rate should be determined by factors such as exercise intensity and duration, weather conditions, and the physical condition of the individual. It is generally recommended that in long-term endurance exercise, rehydration of 150-200 ml every 15-20 minutes, sugar concentration between 6%-8%, and water temperature of 10-15°C is appropriate.
There are two main points to note:
First of all, do not feel thirsty and drink water, because the body enters into a water shortage and feels water shortage in the nerve center. There is a delayed process. When you feel very thirsty, in fact, the body has been short of water for a long time; It is very easy to cause gastrointestinal discomfort because I fear that there will be no drinking afterwards.
Professional athletes generally do not drink the drinks and water provided by the event, but they are specially prepared by themselves. They will be packed in special bottles before the game, and will be tagged. They will be supervised by special personnel and be accurate when each player passes through the water point. Hand them over to them without mistakes.
This is also a special treatment for professional players. It is difficult for amateur runners to enjoy the conditions. Like Yoyota Yo-ta, who had just broken the Asian record in the Tokyo Marathon, he had a garland on his drink, which was guaranteed not to be confused with other people and easier to get.
The purpose of rehydration after exercise is to basically restore the body's water and electrolyte balance, while restoring some muscle glycogen reserves. The choice of beverages must first meet the “three nosâ€: no alcohol, no carbonation, no caffeine, so those runners who like to drink ice beer or soda after a run, need to control themselves rationally;
Red Bull, health care and other functional beverages should also be avoided because they not only contain caffeine, causing the body to be excited, delaying the state of tissue repair, and the high osmotic pressure, which is not conducive to water absorption.
Second, to meet the "three" that is glucose or oligosaccharides, minerals and vitamins. At the same time, the concentration of sugar is generally 6%-8%, and the osmotic pressure is also suitable for absorption. Such beverages can meet the multiple needs of supplementing water, electrolytes, supplementing energy, and accelerating recovery after exercise.
If thirst is unbearable after exercise, do not drink plenty of boiled water or mineral water at a time. Otherwise, hyponatremia may result.
Finally, from the point of view of glycogen recovery, sports drinks are best taken within 1 hour after exercise, when muscles have the highest sugar absorption efficiency. However, glycogen recovery cannot rely solely on sports drinks.
It takes 2-3 days to fully recover the glycogen reserve after a large number of high-intensity exercises (such as a full-marathon competition). During the period of carbohydrate intake, the complex carbohydrates of the main meals should be used, otherwise, a large amount of monosaccharides will be consumed when not exercising. , It is easy to cause blood sugar fluctuations, sugar is more likely to be converted into fat.
In addition, sports drinks are not a substitute for a normal diet, not to mention “drinking water all day long†because sports drinks lack essential minerals, proteins, and essential fatty acids, and ensuring the quality of daily diet is the most important.
What drinks do professional athletes drink?
The drinks that professional athletes drink are generally well-prepared before the game. In order to get accurate hands during high-speed competition, special accessories or signs will be hung, and then the beverages will be placed before their own match. Fixed supply station. Everyone's taste is different, and the drinks produced are similar.
For amateur runners, they can also use their own drinks according to their own tastes, and the cost of self-provisioned drinks is not high, and they can also save a lot of money. Here we teach you the recipes for two homemade drinks. Everyone can try it.
>>>> 01 homemade drinks recipe:
Ingredients: Honey, Glucose, Guozhen, Shengxueling Granules (Shandong Hongjitang Pharmaceuticals), Vitamin C, Vitamin E, warm water.
Taking 500 ml of water as an example, two tablets of vitamin C and E, and one packet of shengxueling granules, according to their own habits in other doses, can be added to exercise-specific salt pills when electrolytes are needed.
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02 homemade drinks recipe:
Ingredients: A small packet of black coffee (must be pure black coffee, can not contain creamer, creamer, etc.), 150 ml boiling water, a piece of taurine tablets, vitamin c, E each one.
1 hour before exercise to take all, in order to avoid blood sugar fluctuations and gastrointestinal discomfort, if you feel the energy is not enough, eat about 2 hours before exercise mat mat.
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