One of the most important drinks in sports food — isotonic, is irreplaceable at the strengthened physical activities.
Let's understand, than this product and why it is necessary is remarkable.
What is isotonic
Isotonic is the drink helping to maintain normal water-salt balance at sports activities and restoring an organism after intensive physical exercises. It can be got as a ready-made product or in the form of powder and also to make independently.
Structure
As a part of a product are:
- water;
- carbohydrates (simple sugars);
- salts;
- minerals (magnesium, iron, calcium, selenium, zinc);
- antioxidants;
- polyvitaminic complexes.
Advantage
In the conditions of the strengthened loads of people loses not only liquid by sweating, but also electrolytes.
Whether you know? Coconut water is considered natural isotonic drink.
Thanks to isotonic drinks becomes possible:
- to restore water-salt balance directly during the training;
- to avoid organism dehydration;
- to increase muscular activity;
- to eliminate feeling of thirst;
- to avoid dizziness at reloading;
- to increase physical activity;
- to make sports activities more effective.
Side effects
There are no contraindications to intake of isotonics, however side effects are in certain cases possible:
- at individual intolerance of separate components;
- in case of diabetes before the use of isotonic it is necessary to get advice of the doctor;
- regarding cases, tooth enamel can suffer or change a shade;
- synthetic dyes in structure can make adverse effect on an organism.
Important! Before the use it is desirable to be examined regarding sensitivity to possible ingredients in structure.
As it is correct to use
Isotonics are necessary at long physical activities. Researches indicate that they are especially important at one and a half hour trainings.
The considered product is used in three cases:
- Prior to a training — approximately for an hour before intensive physical activities, before light trainings it is possible to replace with other drinks, for example, juice.
- During the training — the uniform use on several drinks distributed for all the time of occupation for anticipation of dehydration and improvement of endurance is recommended.
- After the training — for timely maintenance of water-salt balance and fast restoration of muscle tissue.
How independently to prepare
Isotonics can be prepared by the hands. There are various recipes which equally can replace a purchased product.
Learn how to choose sports food and as to accept it.
Recipe No. 1. Ingredients:
- water;
- fruit juice.
Mix in equal proportions and cool.
Recipe No. 2. Ingredients:
- water — 400 ml;
- fruit juice — 100 ml;
- salt — a pinch.
Mix and cool.
Recipe No. 3. Ingredients:
- water — 250 ml;
- salt — 0.2 g;
- soda — 0.7 g;
- glucose — 25 g.
Mix before dissolution of all components. Isotonic drinks — fine means which helps not only to restore balance of liquid in an organism, but also to keep forces and energy after the active training.
Whether you know? Isotonic drinks sometimes use at dehydration out of trainings, for example, in hot weather.
This product surely should be included in the diet at intensive loadings for anticipation of possible negative consequences.