How much, what exactly and how to drink while playing sports is the reason for controversy, research, and experimentation. One thing is indisputable: athletes need a special drinking regimen.

A separate place in healthy sports nutrition is the use of liquids. Sports loads cause major changes in the human body, and a competent drinking regimen is one of the main ways to maintain health and performance. Experts have formulated a number of rules for the use of liquids during training and in the ordinary life of athletes.

The value of the drinking regime

Serious physical activity is inevitably accompanied by profuse sweating. During an intensive two-hour workout, athletes lose about 3-4% of the fluid contained in the body. At the same time, a loss of 7% is already a critical level of dehydration. Fluid loss increases the viscosity of the blood, which, in turn, reduces the metabolic rate and entails the risk of thrombosis.

With sweat, the athlete loses not only fluid, but also mineral salts - primarily calcium, potassium and sodium. A lack of mineral salts can cause cramps, brittle bones and general imbalances in the balance of substances in the body.

During training, it consumes a large number of energy. To make up for these losses, it is recommended to consume fluids containing a certain amount of carbohydrates during training - they are able to support the athlete's strength.

Water performs many functions in the body, and the most important of them is
for athletes - regulation of body temperature. With dehydration (dehydration)
the body's stamina deteriorates and the risk of heat stroke increases.

What drink

Mineral water
The main source of fluid recommended for athletes is mineral water. Occasionally, the use of medicinal table mineral waters, mostly alkaline, is allowed. Table mineral waters are more suitable for constant use. Mineral water perfectly quenches thirst and helps to fill the deficiency of salts in the body. It is preferable to drink non-carbonated water.

natural juices
Athletes are advised to consume fruit and vegetable juices. It is advisable to dilute the juices with water (in a ratio of at least 1: 2 or more) so as not to irritate the mucous membranes of the digestive tract. Juices partially satisfy the need of athletes for carbohydrates. The use of juices helps to maintain a normal balance of vitamins, the loss of which in athletes is high. It is recommended to add salt to vegetable juices - this will help replenish the reserves of sodium salts.

Tea
A great way to quench your thirst when playing sports is tea. Tea should be weak, unsweetened and not hot. Athletes are recommended 2-3 cups of green tea per day. The antioxidant properties of green tea help to neutralize free radicals, which under intense sports loads are produced in large numbers. The flavonoids contained in green tea protect cartilage and improve the absorption of fats. Studies have shown that drinking green tea helps to increase the performance of athletes by 15-20%.

Coffee
Surprisingly, it is useful for athletes to drink coffee. The substances contained in this drink help reduce muscle soreness that is inevitable after intense training. In addition, coffee stimulates the use of body fat reserves. Athletes should drink 1-2 cups of organic coffee a day. Coffee with milk will help to fill the body's need for proteins and carbohydrates. Adding sugar to coffee is undesirable. It should be remembered that coffee has diuretic properties, so you should not abuse it.

Forbidden drinks
Athletes should not consume sugary carbonated drinks, alcohol and any liquids containing preservatives, sugar, chemical dyes.

How much to drink

Experts recommend increasing fluid intake compared to the physiological norm (2 liters per day) by 25-50%. Some advise athletes to drink at least 2.5 liters of fluid per day (depending on the intensity of training), without setting an upper limit.

Fluid intake should be increased during the hot season or if training takes place in an excessively warm room. The general opinion of professionals is that it is unacceptable for an athlete to be thirsty.

Studies by American scientists have shown that hockey players
during the match sweating reaches 1-2 liters. During cross-country skiing sweating
and evaporation of moisture from the skin increases dramatically even at low air temperatures.

How to drink

The cornerstone of the drinking regime of athletes is the regime itself: when, how much and what kind of liquid should you drink? General rules here are universal, they are supported by most nutritionists and sports specialists.

Drinking regimen before training
It is necessary to drink before training. It is better to give preference to tea or water. There are two options: either 0.5 l 3 hours before training, or 250 ml 1.5-2 hours and another 150 ml 15 minutes before the start of classes.

Drinking regimen during training
It is necessary to drink during training. It is better to drink water or juice during training. Juices should be drunk in portions of 30-50 ml (up to 250 ml for a two-hour workout). It is recommended to drink water in portions of 50-100 ml every 15 minutes of training.

Drinking regimen after training
It is necessary to drink after training. Tea, juice, and water are also suitable here. It is considered optimal to drink 150-200 ml every 15 minutes after training - until thirst is completely quenched. The total amount of liquid drunk after a workout is usually about 400 ml. It is not recommended to drink a lot of fluid in one gulp, the gradual replenishment of fluid is more beneficial for the body. An easy way to figure out how much fluid you've lost is to step on the scale before and after your workout. Every 0.5 kg of weight lost requires 2 glasses of liquid.

Loss of 1 kg of body weight after training corresponds to
loss of 1 liter of fluid. However, most people during
physical activity makes up for fluid losses only by 50%.

Isotonics: to drink or not to drink?

Often you can find recommendations for athletes to use the so-called isotonic drinks. Advertising claims that such drinks restore all the losses of the body in the most effective way, without overloading it with an excessive amount of liquid. The action of isotonic drinks is substantiated by their physicochemical properties and composition. Scientific research The unconditional effectiveness of isotonics has not yet been confirmed - provided that the body is fully provided with micronutrients, there is no need for isotonics. Isotonic drinks cannot replace either regular fluids or a complete diet. At the same time, experts advise to carefully look at the composition of such drinks - they may contain unwanted sweeteners, allergens, etc.

Expert: Galina Filippova, general practitioner, candidate of medical sciences
Natalia Bakatina

The material uses photographs owned by shutterstock.com

For two weeks of the Olympics, everyone talks only about sports. We decided to ask what to drink during training and increased physical exertion. Alexey Stolyarov, a trainer who was included in the TOP-10 trainers in St. Petersburg, a fitness blogger and consultant for the Grow Food project, gave his advice.

How much to drink during a workout?

I don't think you need to drink a lot. You just need to rinse your mouth and throat with water, this is the best option. During exercise, the mouth dries up, so rinsing is enough. There are a huge number of vessels, nerve endings, receptors in the mouth. When you rinse your mouth, the brain receives a signal that the water-salt balance of the body has leveled off.

Why don't I recommend water? The fact is that during an intense load, the body spends almost all the energy on physical activity and does not absorb water. By the way, like food, so it is recommended to eat at least 2 hours before training. Otherwise there will be discomfort, belching, for example.

If you drink a lot during a workout, you will immediately feel it when exercising in a horizontal position, swinging the press, pressing the legs, bending the legs. If something gurgles in the stomach, it means that the water has not been absorbed.

Not just water

I recommend that if you drink water during a workout, then either dilute it with vitamins or use an isotonic drink. Do not be afraid of this word, isotonic is an active diet that contains all the vitamins and minerals. We lose during training not only water, but also useful substances. They need to be filled. And to make up for the loss of protein, you need to consume amino acids with water. It is important. During training, our muscles begin to deplete, we tear them, they get tired. And you need good sports nutrition with water.

Such a drink can be stretched for the entire duration of the workout, drinking a little bit, a sip.

What do athletes drink in competition?

Food stations at marathons usually provide water with amino acids, enriched with protein. When an athlete runs, he spends a lot of strength, energy, loses protein. It needs to be filled somehow.

What to drink in the heat?

Ordinary water. No lemonades, no juices. Because in lemonade there are only dyes, flavors, only E-additives. This adversely affects health. Sugar makes us want to drink even more, and we will never get drunk on lemonade. I also do not recommend juices, these are pure carbohydrates. We won't find anything useful there.

For example, let's take apple juice. A glass is 200 grams. Many people think that a glass of juice is not harmful, but it is not. Let's count. One apple contains 10 g of carbohydrates. To get a glass of juice, you need 6 apples. This is 60 g of carbohydrates. This means that we have just added 6 tablespoons of sugar to the glass. Well, even if we don’t have sucrose here, but fructose, it’s healthier, but still!

If you really want to, you can drink a glass of freshly squeezed juice for breakfast. And I do not recommend juice in packages at all. Lemonade too. As for mineral medicinal waters with salts, then you need to observe the measure. You can drink them, but in limited quantities.

You have to drink plain water. This is a unique thing, and there is nothing better than ordinary water to quench your thirst.

What to add?

You can add lemon, ginger - please. They help the immune system well and stimulate well. Lemon would work too. It also contains fructose, which energizes us. But not as much as in juice.

But I do not recommend adding salt to the water. In general, it is impossible to retain water in the body. She must come and go.

During sports training the body is under stress. The heart rate increases, the body temperature rises, and a large amount of energy is lost. Some athletes feel after training severe fatigue and therefore they try to choose for themselves drinks and food that will allow them to restore strength. Others seek to get rid of body fat, and here, too, you can use special liquids. Still others believe that drinking during and after sports is not necessary at all.

The optimal solution is water

There is a misconception that you can lose weight if you actively remove fluid from the body. Supporters of this theory try to limit fluid intake, use diuretics, and the question "what to drink during training" is completely irrelevant for them. However, this is a serious mistake, for which you can pay with your own health. After all, in violation water balance the whole body can suffer. It is very important that the liquid constantly enters the body, and at the same time, the daily rate of its consumption must be observed.

Those who are interested in what to drink during a workout often think that water is the most appropriate liquid to drink during exercise. Indeed, this is a very reasonable approach. Indeed, during physical exertion, body temperature rises, sweating increases. The blood becomes more viscous, and all these symptoms of dehydration can have a lot of consequences. For example, kidney stones, thromboembolism, even a heart attack. Therefore, you can and should drink water during sports. When blood viscosity increases and fluid does not enter the body, the athlete may drop sharply arterial pressure and fainting occurs.

Get rid of excess liquid

When removing fluid from the body, you can actually observe some weight loss. However, it is not associated with a decrease in the volume of adipose tissue, but is associated with a decrease in the amount of fluid in the body. And most in a safe way remove excess fluid in the body, paradoxically, is the use of water in large quantities. If, on the contrary, you drink little, then the body will accumulate water, and body volumes will grow.

Drinking rules

Those who decide that they will drink water during training should follow a few simple rules. It is usually recommended to drink small amounts of liquid during physical activity, or simply moisten your mouth with water to reduce thirst. Most of the water should be consumed two hours before a workout, as well as after it ends. Some people think that you should not drink after a workout. This opinion is argued by the fact that water makes the blood heavier, gives additional load on internal organs. However, here, as in everything, it is worth listening to the individual characteristics of the body. The best option- consult on this issue with a trainer or doctor.

Water with lemon

Athletes who are sure that drinking during training is mandatory, both in terms of body safety and training effectiveness, often use another method. Lemon water is a great method to quench your thirst during exercise. If desired, honey can be added to the water. Lemon contains a large amount of beneficial minerals that help restore salt balance. In addition, such a drink has a number of other useful properties:

• Lemon water improves immunity. Lemon is rich in vitamin C, an antioxidant that fights the formation of free radicals in cells, thereby increasing resistance to infections.
• The tone of the body is increased due to the large amount of other vitamins and minerals.
• Lemon fights with overweight. Some nutritionists classify lemon as a negative calorie food. In order to digest it, the body needs to spend more energy than is contained in the lemon itself. In addition, citrus fruits help burn fat.
• Lemon is an excellent prevention of cardiovascular diseases. The substances contained in it contribute to the dissolution of lipid deposits in the blood vessels.

Recovery drinks

Increasingly popular among athletes and just fitness enthusiasts are gaining their popularity due to the fact that the nutrients that are dissolved in water are absorbed by the body much better than any dish or mixture. Such drinks are especially useful for those who are just starting to play sports, because they help to quickly restore the balance of minerals in the body. But they will also be useful for professionals in sports, although for those who practice longer, the amount of nutrients in drinks may not be enough to restore all body reserves.

Energy

Today you can buy a variety of sports drinks. They are sold in specialized outlets, and you can also buy them directly at the fitness club. They are divided into three broad categories: fat burning, energy, and isotonic. Energetic drinks - great option for those who at the end of the day or after a workout feel exhaustion and loss of strength. The composition of such drinks usually includes guarana, caffeine, ginseng, taurine. It should also be vitamin-containing. In Europe and America, these drinks are classified as medicines, and therefore they can only be purchased at pharmacies. Everything is much simpler with us - anyone can buy this product without restrictions. However, this does not mean that elementary safety measures should not be observed: energy drinks should not be consumed in large quantities, because the consequence of this may be insomnia, nervous excitement, depression, etc.

fat burning drinks

The next category is fat burning drinks. Their main component responsible for efficiency is l-carnitine. This substance has interesting feature: it affects the permeability of cell membranes for fatty acids, due to which fat is excreted from the body faster. With the start of taking fat burners, you can lose a large amount of adipose tissue in a short time. In some cases, it is up to 10 kg per month. However, when using them, you should consult a doctor. The most popular fat burning drinks are L-carnitine, Lady Fitness Carni Fit, Power l carnitine.

Isotonic sports drinks

Isotonic drinks help restore the balance of minerals and fluids in the body. They can also be consumed in order to replenish the supply of carbohydrates. Sports isotonics usually do not have side effects, the only exceptions are those cases when the athlete's body is susceptible to reactions to one or another component of the drink. Popular isotonics are Lider Izomineral, XXI Power Isotonic. These drinks help maintain fluid, energy, and mineral balance during workouts.

Drawing conclusions

Everyone decides for himself what to drink before training. The best way to find the right option for you is to consult with your doctor. But, if this is not possible, you need to remember the basic rules - observe the measure in everything and listen to your body. Those who torment themselves with thirst during physical exertion act no less unreasonably than athletes who consume huge amounts of energy or various supplements before training.

One of important factors to achieve new results is the body's endurance. To increase physical endurance, athletes use various physical factors, for example, harden. Also resort to the help of psychological means. But every year on store shelves with sports nutrition there are more and more of them, so it is extremely difficult to figure out which drug is really safe and effective, especially for a novice bodybuilder. We will tell you about the most popular drugs for increasing endurance and what effect each of them has.

physical endurance of the body It is the ability to perform a certain action in a given amount of time. And the result of an athlete or bodybuilder depends on this factor. This is one of the main reasons why scientists around the world are striving to come up with new and more effective doping without harm to health. By developing endurance, the athlete begins to get tired less, is able to withstand heavy loads, and also in this way he brings up the strength of mind. To develop endurance, you need to eat right and perform special exercises.

Now accepted classify pharmacological agents to increase endurance in the following way:

• debilitating;
• Not debilitating;
• mixed;
• With a secondary positive effect.

Let's take a closer look at each of these classes.

Exuding or mobilizing drugs are caffeine, phenamine and psychomotor stimulants. Now mesocarb, meridil, pyridrop and sydnofen are also actively used. Their action is that they activate the mediator link and quickly involve the hidden reserves of the body in the energy supply of activity. These tools are quite effective, however, have side effects and contraindications. So, for example, after taking exhaling drugs for the development of endurance, a long recovery period is required, and there is also a physical and psychological dependence on fatigue.

Non-depleting or metabolic drugs internally, they are also divided into certain classes: actoprotectors, steroids, nootropics, non-steroidal anabolics, substrates and various energy-supplying compounds, and adaptogens. Their advantage lies in the fact that the athlete does not feel the depletion of reserve forces. It is also noted that they can be used for a long time. Contraindications are possible and are determined individually.

Mixed action drugs stimulate gluconeogenesis in liver cells, glucose is formed with the help of amino acid metabolism. The main representative is dexamethasone. It prevents cells from absorbing the produced glucose, resulting in an anti-insulin effect. In addition, dexamethasone prevents amino acids from being quickly transported and slows down the production of proteins in the muscles, which leads to an anti-anabolic effect. However, there are side effects when taking mixed drugs. For example, osteoporosis or muscular dystrophy may occur, immunity is also noticeably reduced, antibodies and connective tissues begin to form more slowly.

Drugs that have a secondary positive effect on performance, can eliminate symptoms that impair performance. This class of endurance drugs requires an examination of the individual's history of overwork. And only after that you can proceed to their reception. Means with a secondary positive effect on performance act as follows: first, gluconeogenesis is activated, then glucose begins to penetrate, as a result of which acidosis and lactacidermia are opposed. Next stage- replacement of substrates and electrolytes. And finally, maintaining the conjugation of phosphorylation and oxidation.

Drugs to improve performance.

• Actoprotectors help the body become more resistant to physical stress. There is no need to consume more oxygen and heat production. Now one of the most popular actoprotectors are drugs bemitil and tomerzol. They enhance the synthesis of protein and RNA, which leads to the formation of special enzymes and proteins. They affect the nervous and cardiorespiratory systems, as well as muscle tissue;
• Amino acids help protein to be better synthesized and have proven to be effective as specific mediators;
• Branch chain amino acids (BCAAs)- three amino acids that are metabolized in the muscles. That is why up to 35% of muscle mass is formed under the influence of BCAAs. Up to 10% of the energy during training comes from these amino acids. Another advantage of BCAAs is the restoration of muscle glycogen, which is very important during strength training because it depletes quickly. If you're on a low-carb diet or a professional runner, these amino acids are essential;

• L-carnitine is an amino acid that is found in muscle mass and is independently synthesized in the body. Therefore, it is very important to replenish its reserves. The production of L-carnitine occurs in the liver. This amino acid not only increases stamina, but also relieves fatigue and pain, and is also effective in combating excess weight. It should be taken 2-3 times a day before meals for 30 minutes, drinking plenty of liquid. The dosage should not exceed 1 g;
• Methionine is an amino acid that regulates the amount of trace elements in tissues and contributes to the replenishment of many other amino acids. Methionine intake is important for development physical endurance, as it produces adrenaline, creatine and prevents the body from dehydration. If you take this amino acid and a vitamin complex or hormones at the same time, then their effect will noticeably increase;

• Testosterone is most effective for improving pre-competition endurance. He increases muscle mass and aerobic endurance. It is best to take stanozolol tablets or injections of 50 ml every 2 days for men, 2-3 times less for women. Otherwise, it will lead to the development of secondary sexual characteristics;
• Creatine increases overall muscle mass and develops endurance. Counts food additive for athletes. Can be taken as powder, capsules or tablets. Creatine monohydrate is considered the most effective;

• Mildronate should be taken 3 hours before the competition for 1 g. Only in this case is it considered the most effective;
• L-glutamine is an amino acid that makes up 60% of the total amino acids in muscle. It is imperative to maintain the right amount of glutamine in the muscles, since during stress it is released into the blood. Take L-glutamine 1 time per day for 2-3 grams;
• Taurine is essential for energy and metabolic processes. It normalizes metabolism and activates the production of insulin. In addition, this amino acid has a regenerating and metabolic effect. Use taurine to improve endurance 2 times a day, 0.25-0.5 grams before meals;

• Vitamins and minerals necessary for every person according to daily rate. Athletes have a special need for vitamins, so it is best to take special complexes that are designed specifically for athletes;
• Glutamic acid necessary for protein and carbohydrate metabolism, however, it has many contraindications and side effects. For example, you should not take glutamic acid if you have kidney or liver failure, stomach ulcers, anemia, fever, and obesity. Side effects are also possible, which manifest themselves as insomnia, nausea, chills, allergies and abdominal pain. Consume glutamic acid 2-3 times in knocks of 1 gram before meals.

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, the body that received physical activity proteins are needed. 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 let the gas out of it.