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Playing sports is an increased burden on the body, regardless of whether we are talking about professional sports or amateur activities a couple of times a week for pleasure and health. During intense training, sports games heart rate increases, body temperature rises. Increased perspiration begins. And as a result - the body suffers from a lack of fluid. You need to drink more. Now it is recommended to drink before training, and during and after training. The correct drinking regime for the athlete is the coach. And most experts are of the opinion that it is water that quenches thirst and fills the body's need for fluid.
Why is it important to choose the “right” water?
Someone will shrug their shoulders: water - it is water. But even the taste of water from different sources is significantly different, which means that its composition is also different. Indeed, in addition to H2O, water also contains dissolved salts, microelements necessary for the body, and often unwanted impurities. Passing through the water pipes, the water acquires an unpleasant odor, metal particles get into it. Often, for the sake of safety, water is chlorinated, which is also not indifferent to our body, which is more than 80% water.
In addition to impurities, water also differs in molecular structure. It is believed that melt water has the most “convenient” molecular structure for the body. And if it is also melt water from high-mountain glaciers, then it is also one of the cleanest. However, water from an artesian well, bottled directly next to the extraction site, also has quite acceptable quality.
There is a version that water can accumulate information, including negative information, by changing its molecular structure. And such "negatively charged" water can cause significant harm to health. Official science does not confirm this fact (yet...).
I hope the reader has already understood that tap water, even if it has all the necessary hygiene certificates, should only be used for hygienic purposes. And for drinking and cooking, bottled water from a trusted brand is better suited. When choosing water in a bottle, you should pay attention to its purpose. Table mineral water can be drunk by everyone, but medical and medical-dining water - only on the recommendation of a doctor.
Do you need gas bubbles in water?
Separately, it should be said about sparkling water. Most commercially available sparkling water is artificially gassed. And with active sports, such water is categorically not recommended. It contains a large number of carbon dioxide, which can produce discomfort in the abdomen, bloating. The accumulation of gases, physical effort ... The result is predictable and can be embarrassing if it happens in the presence of other people.
And for those who already have problems with the gastrointestinal tract (ulcers, gastritis, etc.), carbonated drinks are doubly contraindicated.
Even if mineral water has a natural gas content, athletes are advised to remove this gas by heating the water to 80-90 degrees, when the active release of gas bubbles begins. Subsequently, such water should be cooled to room temperature.
Optimum drinking water temperature
The best drinking water is at room temperature. Too much cold water dangerous because during physical exertion, a steamed athlete risks getting a sore throat by taking a sip of ice water. Moreover, during intensive training, immunity is weakened, so the risk of disease still increases. Yes, and cold water is absorbed by the body much more slowly, excess energy is spent to warm it to body temperature.
Hot water is not too good either. When the sweat floods the eyes anyway, it is still not very pleasant to drink boiling water. Besides, hot water increases sweating, the body loses even more fluid, the excretory system is overloaded, and so it works at its maximum capacity.
Are there any water additives needed?
Directly during training, athletes drink only clean water. The fact is that such water enters the cells of the body as quickly as possible. If there are any additives in the water, it is they who determine how quickly the liquid will be absorbed.
After training, some athletes, for the sake of quick recovery, take various vitamin and mineral cocktails, add freshly squeezed lemon juice to the water.
There are also isotonic drinks, which have a density close to that of human body fluids. They contain minerals, carbohydrates in a small concentration. Such drinks cannot quickly quench their thirst, they are absorbed by the body slowly. But their composition allows you to make up for the loss of not only fluid, but also energy.
Marathon athletes drink oatmeal during their long workouts and races. And in many other sports, coaches prepare drinks for athletes according to their own recipes, which are kept secret.
Each athlete has his own preferences. Someone likes water only of a certain brand, someone superstitiously drinks only water, over which prayers were read in the temple. For example, Arnold Schwarzenegger is a regular customer of a special water bar in New York, where they offer more than 80 varieties of drinking water. Of these, he always chooses only one brand of artesian water, which contains practically no sodium, but is rich in calcium.
And the Belarusian gymnast Melita Stanyuta, who became the face of a well-known manufacturer of mineral water, admits in an interview that she considers ordinary water to be the best drink.
Water is a natural natural drink. It quenches thirst, replenishes fluid loss, makes you look good and maintains health. No wonder athletes prefer to drink plain clean water. It is worth listening to their recommendations.
Recipes for drinks that athletes drink after training
In the process of training, the body loses a lot of fluid and it needs to be replenished. What are the best drinks to help you rejuvenate?
Some prefer to drink after physical activity ordinary mineral water, others like energy drinks. There are also special sports drinks that contain a complex of dissolved vitamins.
Mineral water changes the water-salt balance of the body.
The choice of power engineers is debatable. During exercise, the frequency of contractions of the heart muscle accelerates, drinking an energy drink can be dangerous.
There are many opinions about which drink to prefer. Everyone has their own view. Milk, protein shakes, plain water. Benefit and harm can be found in almost any.
To understand the question, what kind of drink will bring pain
In order to benefit the body, it is necessary to consider the mechanisms that occur inside the body after the training ends.
Why is it important to drink fluids after physical activity?
The main fuel that provides the body with energy in the process of training are carbohydrates. An energy reserve that is quickly mobilized is glycogen, it contains all the glucose necessary for the body. It is contained in limited quantities, for this reason, glycogen resynthesis is an important part of the regeneration process. Depending on how quickly glycogen stores are brought back to normal, recovery processes will occur.
Normalization water balance no less important part of recovery. Fluid loss greater than 2% of total weight of the body causes a decrease in stamina over 10%. That is, with sweat, which is excreted from the body, energy comes out.
Glycogen is restored after training in stages:
first (fast)- occurs without the presence of insulin and is approximately half an hour to an hour;
second (slow)- occurs in the presence of insulin.
The presence of insulin is one of the main factors, and at this (first) stage, recovery is much more intense, sensitivity to glucose absorption and insulin is quite large. In the USA In 1988, an experiment was conducted among cyclists, during which it turned out that the absorption of synthesis was 45% slower, provided that carbohydrate intake occurred 2 hours after exercise and immediately after exercise.
Also important is the “flow” of glycogen and the rate at which it is absorbed. For example, it was found that the maximum resynthesis of glycogen occurs two hours after exercise and is 1-1.5 g / kg. A study conducted during training showed that the glycogen peak is 0.7 g / kg. This suggested that one should not try to accept as much as possible large quantity carbohydrates at a time after the end of classes, it is recommended to drink a little and more often.
In addition, in order to understand that the drink is intended for the recovery processes of glycogen, it must contain proteins in order to carry out creative activity, to promote the accelerated recovery of damaged muscle areas (after all, minor injuries are possible during training). Accordingly, the composition of a drink designed to restore strength after sports should include carbohydrates (glycogen levels are quite high), electrolytes (sodium, chloride, potassium) and amino acids. Carbohydrates make up 60-65%, proteins 30-40%.
Drinking such a drink will help quench your thirst, restore fluid loss, become the basis for muscle growth, and replenish glycogen levels. 
What drinks to choose?
There is no universal recipe. It all depends on the intensity, duration of training and their specifics. Let's consider each drink separately.
Water. Drink water after your workout!
Ordinary water that has passed through the filter should be drunk after physical exertion. Remember to always carry a bottle of water with you. As soon as thirst arises, quench it. Water gives a charge of vivacity and energy, spring water is especially useful.
Mineral water also perfectly restores strength. The main thing is to be sure that it is really taken from the spring. The highest quality mineral water Essentuki and Karachinskaya are considered. Drink mineral water without gas.
Water is indispensable for physical activity. Remember this.
Specialized "sports" cocktails
There are special cocktails called isotonics, they are necessary to restore the water-salt reserve and give a boost of energy. The composition of this drink includes carbohydrates that restore strength. In addition to replenishing energy and providing water to the body, drinking allows you to increase the duration of training.
It is desirable to use it when performing strength exercises and prolonged physical activity. This drink perfectly restores strength during races on long distances(marathons).
Energy
This includes drinks that contain caffeine and other energizers. The most popular drink is RedBull, which contains 27g of carbohydrates, 193mg of sodium, 106 calories, a large dose of caffeine. They should only be consumed during (or before) training. In this case, energy drinks have a positive effect on endurance, increase efficiency, improve reaction speed, and help to concentrate. The use of energy drinks after exercise can harm the body, adversely affect the functioning of the liver.
When choosing an energy drink, pay special attention to whether it contains sugars and whether there are too many of them.
chocolate milk
Chocolate milk is great for those who prefer power training who wish to increase muscle mass. It has the best protein-to-carb ratio. Drinking includes nutrients (helping restore muscles and strengthen bones) - riboflavin, vitamins A, B12 and D, phosphorus, calcium and potassium.
It is difficult to find high-quality chocolate milk in our country, and unfortunately, this product has low nutritional value, too little protein and high fat content. In order for it to be useful, it must be of proper quality (minimum fat, a large amount of protein and carbohydrates. The TruMoo brand is popular.
People who are fond of cooking can use a simple recipe for making a drink: you need low-fat milk, cocoa is poured into it and mixed thoroughly.
Many experiments have been conducted to determine how low-fat milk affects the endurance of athletes. Researchers at the University of Connecticut found that runners who consumed low-fat milk after running at a moderate pace experienced less fatigue and their muscles remained toned. During the biopsy, it was found that the muscles of athletes who drank such a cocktail recovered faster, by analogy with drinks that contain only carbohydrates.
Juices
You need to drink freshly squeezed juices, and not those that are sold in boxes. Cherry juice contains a large amount of antioxidants and flavonoids, they help reduce muscle pain that occurs after exercise, relieve inflammation and relieve swelling. Researchers from an English university conducted a study in which data showed that people who jogged and regularly consumed cherry juice before and after training recovered much faster than those who did not.
What helps to replenish strength well?
There are a number of energy drinks for athletes needed for a quick recovery. They help increase blood sugar levels, speed up the connection of proteins (the basis of muscles), increase blood glucose levels. Gainers give a boost of energy, accelerate the synthesis of necessary substances. They will be appreciated by those who regularly do fitness and those who want to quickly achieve results.
An excellent building material for muscles is milk and water, since protein dissolves in them, but first you need to increase the level of sugar in the blood. Gainer is the most effective tool recovery muscle tone after physical activity. The main thing is to keep proportions. Carbohydrates are a necessary element in the composition, it is desirable that they are complex, and there are not too many of them.
Recipes for "sports" cocktails
These recipes are easy to prepare. Cocktails will energize you. Be sure to try them out.
Cocktail "Vitamin"
250ml water;
-2 tbsp. honey;
- 4 things. glucose tablets;
-2 tbsp rosehip syrup;
- juice of half a lemon.
Cocktail "Lip is not a fool"
- 1 ml. chocolate protein;
150ml almond milk;
-100gr. fat-free cottage cheese;
- 2 tbsp. peanut butter;
- 1 cup of ice.
Cocktail "Yummy"
- 1st. l. peanut butter;
-100ml. almond milk;
-0.5 banana;
-50gr. oatmeal;
-0.5 ml of chocolate protein;
- 1 tsp honey;
-1 cup of ice.
Cocktail "You can drink"
200 ml of water;
- 1 ml. vanillin;
- 2st. spoons of chopped walnuts;
-0.5 tsp cinnamon;
-5 ice cubes.
Cocktail "Quail"
- 1 teaspoon of honey;
-1 banana
-150ml chocolate milk;
- 3 egg whites;
- crushed shells of 6 quail eggs.
Mix the ingredient.
Everyone decides for himself what drink to drink after sports in order to help his body recover faster.
Use the suggested recipes and you will see the result!
With active physical work there is a loss of fluid in the athlete's body. The amount of such water loss varies from a liter to three or four per game or start. With this liquid, salts leave through sweat, which in our body create osmotic pressure (osmos (osmosis) - translated from Greek pressure (push), the process of transferring substances from solutions of various concentrations through a semi-permeable membrane separating these solutions). The body creates a deficiency of these salts and the liquid component of the blood. The blood thickens. As a result, it is more difficult for the heart to cope with its pumping through the body, respectively, the processes of gas exchange and nutrition processes slow down - the removal of waste products of body cells. The cells of the body begin to "suffocate". The athlete begins to feel thirsty, fatigue comes.
The situation when, during a doping control after a game, an athlete cannot “squeeze out” seventy milliliters of urine (the minimum test portion) for two to three hours (there were cases of six to eight hours - standard, despite the continuous infusion of water. The body in an emergency order replenishes the lost fluid in order to balance and return to a normal state all the processes occurring in the body, and begins to release the excess only when the water-salt balance is more or less stabilized.
About how much an athlete should drink during a game or start, when to drink - to prevent thirst or act on the fact that to drink - water or something else, and so on, they argued before, they argue now, they will argue later. There are a lot of opinions on this matter. Something has been proven, something invented, something at the level of the subconscious and conjectures.
In the seventies and eighties, there was one extreme - they didn’t give water during training at all, and they proved this by citing scientific arguments. A few years ago, the other extreme - thirst must be prevented, drink five hundred milliliters - a liter of water before the start or game, and also argued scientifically. Football players after such premedication for the first twenty or thirty minutes of the game could hardly drag their feet across the field.
How to maintain the body's condition and prevent the internal processes occurring in the body from dominating the tasks facing the athlete? Or at least keep dehydration and salt loss under control?
We will not touch the popular game "promoted" sports and amateur athletes. Since the former, often for money or by signing a contract for the free supply of drinks for the team, are like a billboard for manufacturers, while the latter are happy to imitate their idols (“I saw Footballistov drinking drink “X” during the game, so he plays well! We need to look for him on the Internet", "Racketkins after a sip of the drink" Y "made an incredible pitch! Gotta buy!").
Let's see what they do professional athletes who need to drink during the competition is vital - marathon runners, athletes involved in race walking and the like. The preparation of solutions for their drinking is carried out by trainers and elevated to the rank of almost shamanism. Secrecy and spying on others is present in full. Before the start, these bottles are handed over to food points, checked and, if necessary or according to the plan, are used. What's in these bottles? Salt, carbohydrate solutions, and most often plain water. And, there are legends about the methods of preparing oatmeal for walkers and marathon runners!
The "promoted" producers at high-ranking competitions in these sports do not even put their drinks on the tables in food outlets. It makes no sense, no one takes - why spoil the image.
Getorade has become a cult brand in America, the same as McDonald's and Coca-Cola, so for a long time no one reads what is written on the label about the composition of the drink and, probably, in vain. The most powerful psychological moment gives confidence and dominates over everything else (“I drink what I need”), since even in childhood this athlete or athlete saw such a “champion” bottle in the hands of their idols. But, in Europe, this drink did not take root.
On tennis tournaments manufacturers of goods under promoted brands, including those producing drinks for athletes, dominate. On Australian Open it's the most noticeable. Rumor has it that the participants of this tournament are required to carry bottles of these manufacturers in their bags for the games and periodically apply to them during the games.
Let's see what should be in a sports drink.
The basis. Water.
Not all water (we consider this issue in relation to professional sports) is suitable for these purposes.
As a rule, take the one that is at hand. The one given by the organizers or the host. Often, such water is advertising or free sponsorship supplies. Factory bottles, well, what to take from them ?! Water and water, except that the labels are different.
Try to brew the same tea in Moscow and Novosibirsk - the taste of the drink will be different. Beer brewed in the Czech Republic and the same drink brewed using the same technology and the same ingredients in St. Petersburg will have a completely different taste.
What is water like?
In fact, bottled water differs not only in taste.
Where does this water come from?
Natural or artificial origin (distillate, distillate with salts and minerals dissolved in it)?
Was tap water passed through a filter system or extracted from an artesian source?
What is the composition of salts and minerals in it?
What is the formula for water itself?
What does she remember?
“Subtleties that you should not pay attention to,” you shrug your shoulders. Don't tell. The water content in human bone tissues is about twenty percent, in muscles - more than seventy percent, in blood - more than eighty percent, in the brain - more than ninety percent. And now, when the result depends on hundredths and thousandths of a second, on the muscle group that worked on time and correctly and the reaction that worked faster than the opponent - such a question “what kind of water do you drink?” ceases to be small.
Moreover, this water, once it enters the body, can act both negatively, and neutrally, and positively.For those who set high goals in sports, this should not be indifferent.
As there are no two identical people, so there is no water from different manufacturers of the same chemical composition. Moreover, for the same manufacturer, it may differ, unless of course it is water of natural origin, in its properties at different times of the year, depending on the well, the location of the plants and other points.
Water is the most powerful universal solvent. It, to a greater or lesser extent, contains all the components of the periodic table, it carries the elements of everything that comes into contact with it, which is why, until our time, scientists have not received chemically pure water, since in any case it contains molecules of walls dissolved in itself vessel in which it is located.
It is believed that water that falls into bottles from mountain peaks and is formed as a result of the melting of glaciers has a finer molecular structure and is better absorbed by the body, since it more easily penetrates the cell membrane.
Now, when a liter of water on the shelves costs more than a liter of gasoline, it is not surprising that a bottle with a company label may contain water spilled from a tap in a nearby basement and barely passed the elementary stages of purification. This is our reality.
We do not consider artificial aeration water at all, since during active classes sports, it is unsuitable for use, and having a natural gas content can only be used after it has been removed. You can speed up the process of cleaning the liquid from air impurities by heating it to a temperature of 80-90 degrees (this will be clearly visible to the naked eye - bubbles will go) and then cool and drink.
It makes sense to use water with oxygen dissolved in it (it is also produced) only during the recovery period, and then it is better to get additional oxygen naturally.
In Soviet times, preparing for all major starts, training at the Olympic base in Podolsk, she used water for drinking athletes from a local artesian well. They diluted drinks, drank just like that, the canteen of the base cooked food on this water. There are no trifles in sports. Our athletes were among the strongest in the world. This does not mean that everyone now needs to go to Podolsk and stock up on miracle water, especially since time has passed and its composition has changed. It's about water quality.
Sports drink powder
In Soviet times, dry mixes for drinks designed specifically for sports were very popular. top achievements(and not only), the main focus of which was to prevent dehydration in athletes during training and competitive loads - rehydration. The main components of these wonderful drinks were natural ingredients, natural berries and fruits that underwent sublimation processing (sublimation (freeze-drying) is a process in which the product is quickly frozen to a certain temperature under vacuum, then water is removed from it, bypassing the liquid stage). "Velo-tone", "Spartakiada", "Victoria", and hermetically sealed packages with powder "Olympiad" having the taste of blackcurrant were especially popular. It was our, Soviet product, if you like in more detail - Russian-Estonian. No chemistry.
Now, athletes of the current generation, accustomed from childhood to artificial flavors and sweeteners, do not delight in the natural taste of such drinks. Arguments about usefulness and naturalness do not save either.There is a factory in Russia that produces similar products, but its conveyor line is often idle due to lack of demand.
Foreign companies are widely represented in our market by this product. The most demanded Fit Active from Multipower, however, out of the entire line of flavors, only three or four are perceived by athletes with enthusiasm.
Drinks for sports and healthy lifestyle life from natural ingredients.
Individual enthusiasts have been producing high-quality drinks for athletes for many years, consisting entirely of natural ingredients. Ready and in syrups. Excellent compositions and various applications - from professional sports until thirst is quenched. The principle is the same - not a gram of chemistry. But, as they started with one small production line, they still work on it.
You don't have to look far for an example. Company "Vitan" from Nizhny Novgorod.
Isotonic drinks.
Isotonics are drinks that have a concentration of substances dissolved in it that is similar in density to the liquid in the body, i.e. the same osmolarity. Standard composition: electrolytes (potassium, calcium, sodium, chlorine, phosphorus, magnesium), carbohydrates, as a rule, this is glucose (but fructose, sugar or their artificial analogues may also be present). The concentration of "fast" carbohydrates in such drinks is five to eight percent. It is impossible to quickly compensate for the loss of fluid with such drinks, the body assimilates them slowly.
The fashion for isotonic drinks has led to the fact that many drinks have appeared that are positioned by manufacturers as sports, but in fact they are not, are produced using cheap raw materials and substitutes, contain artificial flavors, sweeteners, dyes and preservatives, which are mildly harmful to health. to say not helpful.
Hypotonic drinks
To quickly compensate for fluid loss, there are hypotonic solutions. Those. the specific gravity of substances dissolved in them is less than in isotonic ones. This state can be achieved by diluting an isotonic drink with water to a concentration acceptable to you in terms of taste and adding a pinch of table salt.
Such drinks are recommended for use in the heat, for athletes who need to quickly replenish fluid loss and for athletes who monitor their weight, since there are fewer carbohydrates.
Hypertonic drinks
Drinks that have a standard composition of electrolytes, but a higher concentration of carbohydrates. Such a drink is often used by athletes - gamers in the pre-season, in individual sports on days of hard training. Often the intake of such drinks is inserted into the pharmacological training program and is used according to the schemes. Powdered carbohydrates are used. This powder is odorless, dissolves easily and leaves no residue in water. The taste of the drink does not change.
Energy Sports Drinks
Energy drinks are drinks that include stimulants and carbohydrates, supplemented with various ingredients that are necessary from the point of view of manufacturers. Of the components with stimulating properties, caffeine, guarana, ginseng, eleutherococcus, tuarine, tea extract and others are used. Several of them are added to some drinks at once, so that they work for sure.
The calorie content of such drinks is given by ordinary sugar, glucose, fructose and their artificial substitutes. Often these sources of "fast" carbohydrates are mixed.
The market for these drinks is estimated at billions of dollars, advertising services work day and night, cans and bottles with energy drinks, with the confidence of full-fledged owners, settled in the shelves of ordinary supermarkets in Russia, Ukraine, Kazakhstan, Belarus.
And, by the way, in some countries the sale and production of these drinks is completely prohibited, in some they are sold through a pharmacy chain. Probably, what do you think, not unreasonably?
What to drink?
So what is the best drink during training and games? - you ask.
I read, I read, and the answer to main question so I don't see...
If you (this advice is also useful for those who play sports at the amateur level), eat normally and train under acceptable temperature conditions, then the answer is unequivocal. Need to drink the most sports drink- water. Plain water. You just need to find your...
P.S. And finally, let me give you a little advice. To quench your thirst. Water mixed with freshly squeezed orange juice. A little chilly. Leisurely…
The right drinks for active people involved in sports can become assistants in achieving sports results and achieving goals.
Freshly squeezed juices before your workout can give you the extra nutrients you need to maintain strength and endurance. Fresh fruit and vegetable juices contain the same beneficial vitamins, minerals and botanicals. chemical substances that you get from eating whole fruits or vegetables. Your body can more easily absorb these nutrients in the form of fresh juice, and your digestive system may not have to be so hard to digest. Fresh juices can help:
- reduce the risk of developing cancer;
- increase immunity;
- help in detoxification;
- improve digestion;
- and increase weight loss.
Fruit or vegetable juices that contain complex and simple carbohydrates, may provide you with the best energy fuel for the body. Complex carbohydrates provide you with fructose, which your body slowly converts into energy, which will give you more energy for training. Carbohydrates take about two hours to process, making fresh juice a quick and easy source of energy for your workout.
carrot juice
Carrot juice can give you energy for your workout, contains high level beta carotene - antioxidant, which oxidizes the blood, brain and body tissues.
Fruit and nut juice
Banana – a good option for juicing as it contains high levels of potassium, which can help your body convert glucose into glycogen for sustainable energy.
Almond It is a nutrient-dense, high-energy food, and bran contains magnesium, which can help your body store and use glycogen, as well as maintain healthy blood sugar levels.
Mix:
- 1 glass of freshly squeezed apple juice
- 1 banana;
- 1 st. from wheat, rice or oat bran;
- and 8 to 12 pieces of almonds.
Mix thoroughly, adding water for desired taste and consistency.
beet juice
Freshly Squeezed Beetroot Juice Before Workout Can Help improve endurance. The nitrates in beetroot juice lead to a decrease in oxygen uptake, making exercise less tiring.
Before next workout drink the juice of 1 beetroot, adding fresh apple juice to taste.
The sugar in fruits and vegetables can help increase your workout performance, but it's only necessary for those who are gaining muscle mass.
Losers need to be careful, juices should be consumed in the morning, exclusively from fruits with a low glycemic index, such as a green apple. Any simple carbohydrates inhibit fat burning. Also, another tonic drink, with a slight energy effect, will be coffee, for those who loses weight without sugar. But keep in mind, coffee expels water from the body, so make sure to replenish the lost fluid.
What is the best drink during a workout?
The best and only drink during a workout will be without additives and impurities. The main purpose of drinks during a workout is to prevent dehydration and blood clots, for this it is better to drink water, since you already received the energy for training before starting classes. This energy you have to spend during the workout, not add new carbohydrates, so drink plenty of water- absolutely everyone needs it!
What is the best drink after a workout?
Immediately after your workout, you will need enough protein to maintain your muscles and general condition body. Within 30 minutes after training you will not hurt to drink a glass of milk, in which you can add cottage cheese or fruit (for those who gain muscle), mix in a blender, it will turn out, a kind of natural . You can also use, which will replenish energy and prevent muscle breakdown.
For those who dry, simple carbohydrates, and even milk sugar (lactose) can interfere with the drying process, as it will provide a jump in insulin, and the weight will remain in place. You need water just like you do when you exercise, and food is an important source of nutrients for you.
Conclusion: what to drink after training for muscle growth
Natural products - milk, fruit and vegetable juices - are a source of energy and nutrients. Each has its own absorption rate and nutritional value. Of course, if you gain muscle, you need to consume a large amount of proteins, fats and carbohydrates. To replenish these reserves, simple and effective way will be the reception of sports cocktails -, gainer, (replaceable and irreplaceable), pre-workout complexes. For those who are losing weight, will help the reception before training, to release fat into energy. These are optional, but quite effective helpers in accelerating results.
Useful video: pre-workout drink recipe
Why borscht, mushrooms and sandwiches are the main enemies of those who decide to follow the example of the Olympians
It is possible that in time many will once again want to change their lives - they will start running in the morning and finally think about healthy eating. W→O→S spoke with experts in sports nutrition about what is the basis of nutrition for athletes and what rules to follow while on a sports diet.
Pavel Sheremet, master of sports, specialist in sports nutrition
To achieve results in sports, two things are important: load and recovery. If you do not have time to recover after a workout, then it is simply pointless to give the next dose of load - it throws the athlete back. Recovery is, first of all, nutrition, which gives the body energy, building material for new cells. Proper nutrition - the best medicine from many ailments. The basis of the nutrition system is the same at any level of training. The most important thing in this matter is the five rules that must be observed, regardless of the degree of stress.
1. Observe the order of products.
Each product is included in a specific group, there are six in total. Here they are in the order they should be consumed: liquids, fruit/vegetables, groceries, nuts/oils, eggs/dairy, fish/poultry/meat. You can eat everything, you just need to follow the sequence, although again, some people have individual intolerance to certain products. For one, it is recommended to use products from no more than three groups.
Moreover, products from different groups we must try not to mix, but eat separately - so they are much better absorbed. For example, if you take a sandwich with meat, herbs, cheese and bread, and eat it all separately from each other, then there will be more benefits. When you swallow everything at once, the body simply cannot simultaneously release all the substances necessary to properly digest this complex.
Artemy Manucherovich, practicing physician, specialist in sports nutrition: “At some point, an athlete’s muscle growth slows down, despite intensive training and properly selected nutrition. Then they start using supplements (also a kind of sports nutrition), which are divided into two categories: energy and proteins. Energy drinks are used for weight loss and to improve muscle relief, while proteins are used to build high-quality muscles. Protein - an analogue of egg white, it is well absorbed by the body. It is especially important to take it within an hour after training. The dose directly depends on the physical activity and weight of the person: if this correspondence is not observed, then the intake of protein nutrition can be harmful. Excess protein will lead to loss of calcium, which is responsible for many intracellular processes. Protein Supplements should by no means be the only source of proteins in the human body. So proper nutrition always remains important. Let me remind you that muscles do not grow on the day of training, but on the day of rest. As for doping, formally this definition includes a whole list of drugs, which is updated every year by the World Anti-Doping Agency. In fact, even ordinary black tea can be summed up as doping: it contains caffeine, a stimulant that has a serious effect on the central nervous system. The most common doping drugs - anabolic steroid. These substances, similar to the male sex hormone testosterone, help to build muscle mass very easily, but in return provide problems with the reproductive system, liver, nervous system and heart. Unfortunately, fakes are often used and distributed in Russia, which cause even more harm to health. Under the supervision of competent specialists, doping is possible without severe harm. But the need for it arises only at the super-professional level. Fans should not need doping at all.
Meat salads, burgers, soups - it's all evil.
Worst of all is borscht. None of this "healthy" soup is properly absorbed by the body, so most of all gastric diseases in Ukraine. In general, the first dishes appeared due to poverty: the soup had to be boiled to feed a large family. By the way, fat is very useful product. 100% digestible, contains a lot building materials for the body, has a high energy value.
Well, and the last, perhaps - you need to drink before meals and only water, preferably a lot. Drinking with meals is bad for digestion, and after that you have to wait at least 40 minutes.
2. You can eat from 6 am to 6 pm.
This is one of the most famous and most poorly enforced rules. You need to eat strictly during this period every two hours. At seven o'clock in the evening, our stomach, roughly speaking, falls asleep: it works less than half of its capacity. Any feeling of hunger after six hours must be suppressed - this is a bad habit, nothing more. Changing your habits is the hardest thing for a person to do. Here is an example from history: Genghis Khan had a Chinese adviser who said: “You can conquer the whole world, you can take their loved ones from people, you can take their lives, turn them around as you like, but never try to change people's habits, because you will fail ". So we - nutritionists - have to perform feats that even the great khan did not dare to do.
