Active sports are, first of all, the loss of fluid. How to drink breakfast, lunch and dinner, if the taste of the water you have drunk in the gym has become simply disgusting? After all, here, as in nutrition, at least a small variety is preferable.

mineral water

Mineral water quenches thirst well. But you should not drink any mineral water. For example, acidic waters are not recommended for people with high acidity, and excess sodium can hit a weak heart. You can not completely switch to mineral water - this will lead to an excess of trace elements and thus harm your health. Therefore, it should not be drunk more than 1 liter per day.

Tea and coffee

It is better to use them as sources of caffeine - this way you will stimulate the work of the nervous system, accelerate fat burning and increase stamina. In addition to caffeine, tea contains tannins that are beneficial for the gastrointestinal tract. But remember that excessive consumption of coffee or tea can disrupt the functioning of the heart, nervous system, and lead to dehydration. One cup of coffee or tea in the morning is acceptable and even desirable. But not more.

Sweet soda

Contains nothing but water, dyes and sugar substitute. Buying them is throwing money away.

Home kvass

It contains a minimum of alcohol, a large amount of carbohydrates and B vitamins. But do not confuse it with a purchased bottled slop. Such "kvass" will only quench your thirst, and will also treat you to dyes and preservatives.

Milk

In milk, especially fresh milk, there is a lot of protein and useful microelements. It's great to dilute a protein shake with milk. Milk-based products (kefir, fermented baked milk, liquid yoghurts) perfectly complement the diet. They will not only provide your body with useful substances, but also normalize the intestinal microflora and improve digestion.

Juices and compotes

Juices will give you a lot of vitamins and carbohydrates (fructose and glucose). Natural juice is suitable for diluting gainers, amino acid and protein shakes. Dried fruit compotes are also rich in vitamins, but often they contain a lot of sugar (especially in purchased canned ones).

Beer and wine

The cheapest and favorite alcoholic drink among athletes is beer. It contains carbohydrates (up to 4-6 g per 100 ml) and vitamins (very little, but there is). By the way, beer is much less caloric than vodka or whiskey. There are approximately 50 kcal in 100 ml (against 300 kcal for vodka). But, like all alcoholic calories, they only give an increase in body temperature and nothing more. Where is the best place to drink dry wine? Although it is stronger (10-17%), it is rich in vitamins, healthy sugars and tannins.

During intense training, our body loses not only fluid in large quantities, but along with it, useful substances that our body needs to recover and normal life. What is the best way to replenish stocks: water or special sports drinks (isotonic), which contain all the necessary substances?

Water

If your run lasts no more than an hour at an average pace, then your needs can be completely satisfied with water and you don’t need to hang around bottles of sports drinks and tubes of special gels.

Your average pace is the pace at which you can carry on a conversation without getting out of breath.

So, if your run lasts no longer than an hour and at the same time you maintain your average pace, your choice is water.

Isotonics

Isotonics are advised to save for more difficult workouts, when the applied efforts go beyond the usual loads. Many sports drinks don't have a good reputation for being high in sugar, but if you're training hard, a lot of fast carbs and a serving of electrolytes is just what you need!

With a weak load, the use of isotonics does not make much sense, since the benefits from them will be about the same as from plain water.

Recovery. A sports drink contains an average of 20 to 50 kcal and 5 to 14 g of sugar per 240 ml. Glucose (sugar) in this case is the fuel for the muscles. Our body can get glucose from almost any product, but it is much easier and faster to extract it from sugar. And the sooner this happens, the better, because during intense training, our body simply will not have time to wait until, for example, the bread in our stomach is digested and divided into simpler components (including glucose). After long and intense workouts, a short carbohydrate window opens up, and it is at this time that the muscles are best replenished with wasted sugar, which helps in recovery and preparation for the next race.

carbohydrate window- an estimated period of 35-40 minutes after intense physical activity. The existence of such a period has not been scientifically confirmed.

After an active workout, the body needs to replenish the supply of not only fluid, but also the glycogen spent by the muscles.

During training, the level of adrenaline and cortisol in the body increases, which continue their action after training, destroying protein tissue (muscles). To prevent this muscle shrinking effect, it is important to use another hormone - insulin. It neutralizes the destructive effect of cortisol, as it is its biochemical antagonist.

Insulin is produced by eating so-called fast carbohydrates and blocks the action of cortisol and adrenaline.

In addition to carbohydrates, an organism that has received physical activity needs proteins. Muscle growth and physical recovery in the human body depend on the amino acids that make up the protein. This means that during the carbohydrate window, it is best to eat protein foods with high bioavailability (dairy products, legumes, nuts).

Source: Wikipedia

Rapid rehydration. During intense training, our body loses large amounts of water, sodium and potassium through sweat. Water is great for quenching your thirst, and electrolyte drinks help restore fluid and electrolyte balance much faster. Sports drinks contain, on average, about 80 mg of sodium and 488 mg of potassium per 355 ml. This mixture of water, sugar and sodium helps our body absorb the moisture it needs much faster than just water.

Isotonic Recipes

It is not necessary to buy special sports drinks in stores, some of them are quite easy to prepare at home.

apple drink

Ingredients:

• 2 glasses of cold water;
• 1/4 cup apple juice;
• 1 tablespoon apple cider vinegar;
• sugar or honey to taste;
• a pinch of ground cinnamon or ginger.

Vegetable isotonic

Ingredients:

• 1 liter of vegetable juice of your choice (you can make fresh beets or carrots at home);
• 1 cup of water;
• 1 cup orange juice.

Basic version of isotonic

Ingredients:

• 300 ml of any fruit juice;
• 200 ml of water;
• a pinch of salt.

Citrus isotonic

Ingredients:

• 20 g honey or sugar;
• 30 ml lemon, orange or grapefruit juice;
• a pinch of salt;
• 400 ml of water.

Even simpler options are to dilute 2 tablespoons of honey in 1 liter of water or buy mineral water and release gas from it.

The ratio of protein, carbohydrate and sports nutrition for each sport is developed individually. Health and chances of winning depend on the correct menu. We will study what athletes eat to maintain their shape in between competitions and during preparation for them.

The need for proteins, fats and carbohydrates

Individual menu for each sport

Sports activities are divided into the following groups: endurance (long-distance running and walking, cycling, skiing), speed-strength (athletics, figure skating, all-around, gymnastics), sports games (basketball, volleyball, football, hockey). For each group there are recommendations on the amount of protein, fat and carbohydrate intake.

football players during training, they eat high-calorie low-fat foods: cereals, durum pasta, lean meat, fish, nuts, scrambled eggs, vegetable dishes, light soups, fruits, fresh juices. Under the ban sausages, pork, pastries, alcohol, fatty, spicy, salty.

What to eat before the game: The daily menu is reduced to a vegetable salad, broth, a piece of fried chicken and one dish of pasta. A prerequisite for cooking meat: it must be completely fried or steamed, in order to avoid stomach problems. After the match, you need recovery and enhanced nutrition.

Skiers feed mainly on carbohydrate foods. The daily calorie content of foods and the ratio of nutrients is calculated per 1 kilogram of weight: proteins - 2, fats - 1.9, carbohydrates - 9.5, calories - 65.

Cyclists burn 5,000 calories while racing. In the body, it is necessary to have a supply of glycogen necessary for activity and endurance. Athletes eat a lot of carbohydrate foods: cereals, bread, potatoes, vegetables, fruits.

During the competition, you must have a special drink from hercules decoction, pieces of sugar, glucose preparations, chicken broth with you. After the competition, preparations are taken to restore glycogen in the muscles, animal fats are replaced by vegetable ones.

Skater's menu should consist of 15% proteins, 25% fats, 60% carbohydrates. During long workouts, protein intake increases by 2.5 times. Before the competition, the loads for the accumulation of glycogen in the muscles are reduced. After the competition, you need a period of recovery and replenishment of the supply of vitamins.

Team sports - basketball, volleyball, tennis involve a variable type of load: from rest to sprint. Due to the high psychological and physical stress, the diet should cover the need for 4800 calories.

What do they eat for muscle growth : a large amount of protein: meat, fish, dairy dishes, protein shakes. The cocktail is taken 2 times a day, in the morning and in the evening, 20-40 grams of powder diluted in liquid. On the day of training - additional 2 times: 30 minutes before training 20 - 40 grams of powder, after training - 60 grams.

Compliance with the rules of nutrition, drinking regimen and sports loads allow you to keep fit, healthy and competitive in competitions for a long time.

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 people prefer to drink ordinary mineral water after exercise, 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 found in limited quantities, which is why 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.

Normalizing the water balance is an equally important part of recovery. Fluid loss greater than 2% of the total body weight causes a decrease in endurance 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 take in as many carbohydrates as possible 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. Essentuki and Karachinskaya are considered the highest quality mineral water. 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 exertion. This drink perfectly restores strength during long-distance races (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 strength training, who want to build 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 for restoring muscle tone after physical exertion. 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!