Physical activity becomes a way of life.More and more people after work (study) is sent to the gyms and fitness-and go about their figure and health.It should, however, be noted that many of them resulting in these halls fashion - fashion for a healthy lifestyle.However, positive results are evident: Fit and "pumped up" both sexes was clearly greater.And over time they invest in their new way of life more and more money, buying high-quality sports clothing, shoes, special drinks
Not surprisingly, representatives of the food and the sports industry could not miss these trends and bring to market products that help to do"faster, higher, stronger".A case in point is a sports drink.
Increasingly, you can see the advertising of beverages, which, according to the manufacturers, contain "useful components of energy" and you can instantly cheer their customers (due to caffeine or extracts of exotic plants, operating in a similar way).Or, for example, to reduce the accumulation of lactic acid during intense ex
main advantage of sports drinks, according to the firm-manufacturers, is their ability to compensate for the loss of water during training.On the need to fill this has been said a lot: even a slight thirst indicates the loss of the body 05, 1% of body weight.Losing weight is 2% already leads to a decrease in blood volume, which complicates the work of the heart of the movement of its vessels.In turn, this means the occurrence of problems with body temperature and muscle function.And this is - fatigue and decreased endurance and performance.
To prevent this effect, many sports drinks contain carbohydrates (or sugar) and electrolytes (or salts).Theoretically, during heavy physical exertion muscles can use carbohydrates as an energy source;with their help the body can also maintain the level of glucose in the blood.Electrolytes are also able to influence the feeling of thirst, to compensate for salt-induced sweating and reduce the risk of dehydration.
Modern sports drinks also contain a variety of vitamins, amino acids and nutrients.However, evidence that the addition of these ingredients in sports drinks actually fills the need for them in the body, rather small.No clear conclusions are not made or when analyzing the metabolism of athletes consuming such drinks, or the study of their physical activity.In other words, it is not clear whether sports drinks to maintain an active body.
The main question asked by consumers and producers of western sports drinks, "Are these drinks to increase my endurance and performance?".The best answer now: "Maybe."
So, study the use of sports drinks on the racetrack was given far mixed results.First experience has shown that the use of trained athletes (non-cyclists) carbohydrate-eliktrolitnyh cocktails to watch the track and while he may increase your stamina.The second (now directly with cyclists) yielded no results.
We should not forget that invigorating element of sports drinks is, as already mentioned, caffeine, and it acts as a diuretic.Those.instead of fill fluid loss may be contrary to increase its losses.So the solution, as always, is up to the consumer.
General Councils of the American College of Sports Medicine (American College Of Sports Medicine) for athletes with loads above average:
1. Eat rich in carbohydrates and low-fat food.
2. before training (1-2 hours) Drink plenty of fluids: 300-400 grams.
3. Drink every 15 minutes during exercise (drinks should not be cold; the optimum temperature - just below the air temperature)
4. Eat carbohydrate-containing sports drinks (with a concentration of not more than 8%), if yourtraining lasts for more than 1 hour.
5. Consume 30-60 grams of carbohydrate per hour during exercise.
6. If you do not feel thirsty even at increasing pressure, add the baking soda into the water (0.5-0.7 g per 1 liter of water).
7. If the training you have lost more than 0.5 kg (and this was due to the loss of fluid), drink half a liter of water for every kilogram of weight lost.
salts lost by the body during exercise