Sports Drink ensure that our body during exercise contain enough moisture remains or replenished after our workout carbohydrates. Not only moisture during prolonged exercise is important, but also the intake of carbohydrates. But why these carbohydrates are so important? How many carbs do you need?And what are the different amounts of carbohydrates, vitamins and electrolytes in sports drinks?
Why Are Carbohydrates in Sports Drinks?
Carbohydrates are energy suppliers of the body. The carbohydrates are in your sports drink of the body burns glucose.This glucose provides energy for your muscles during exercise. If you take too little carbohydrates during prolonged exercise, you get tired faster. Therefore, you can not maintain a high level of intensity, book inferior results and allow greater degradation of muscle proteins.
Studies have shown that one must take a certain amount of carbohydrates at least want to drink have an effect on performance. Less than 20 grams of carbohydrates per hour has no effect. Since there are more than 60-70 grams of carbohydrate per hour from a drink can be consumed, it is generally recommended to take 60 to 70 grams of carbohydrate per hour. .
Hypoton, Isoton Eller Hyperton?
The sports drinks in shops there, if you look at the nutritional values on the label, various amounts of carbohydrates. The amount of carbohydrates in a drink indicates whether it is a so-called hypotonic, isotonic or hypertonic sports drink.
When a sports drink:
- Hypotonic is contains 6 grams of carbohydrates per 100 ml.
- Isotonic contain 6-8 grams of carbohydrates per 100 ml.
- Hyper Toon is more than 8 grams of carbohydrates per 100 ml.
The hypotonic drinks are real thirst quencher, they fill during exercise fluid in the body. This thirst quenchers contain little or no carbohydrates, and therefore can be easily absorbed by the body. The most famous example of a hypotonic drink is water.
When the long-term effort, it is recommended that every 15 minutes to drink about 250 ml of isotonic sports drink.This isotonic drink has the same concentration as blood plasma and fill as easily the amount of carbohydrates and fluids in the body. Examples of isotonic beverages Isostar, Aquarius and Extran Hydro.
Hypertonic drinks contain carbohydrates than just higher concentration in blood plasma. They are slowly absorbed into the bloodstream and thus remain seated for a moment in your blood. The body has trouble digesting the drink.Hypertonic drinks provide little moisture and energy costs in particular, because excess carbohydrates to be saved after all. This is not practical during exercise because you have the right to all your energy goes into the sport. It also recommended that hypertonic drinks only after exercise to eat. This can serve as a recovery drink to fill after exercising the amount of carbohydrates in the body again. Examples of hypertonic drinks are Extran and AA drink.
Comparison of Carbohydrates in Different Sports Drinks
There are four random isotonic sports drinks, nutritional values compared, three well-known and newly developed sports drink. There is thus focused primarily on carbohydrates, vitamins and electrolytes. These substances are in fact the main components of a sports drink. The number of calories in sports drinks can still be important for some sports. Most isotonic sports drinks contain about 30 calories per 100 ml. Table 1 shows the amount of a sports drink carbohydrates, vitamins and electrolytes per 100 ml of finished product appears.
As previously described in this article already contains an isotonic sports drink 6-8 grams of carbohydrates per 100 ml. Isostar Hydrate & Perform, Extran hydropower and Aquarius Red Peach falls between these values. Update contains 5.4 grams of carbohydrates per 10 ml syrup and is therefore officially outside these values. But for people who practice sports for the use of the Refresh or other sports drinks that are not between these values is basically no problem, because it is often the carbohydrates ingested still not burned. When you exercise sustained efforts sport, but this can be a problem. These athletes have these extra carbohydrates are often necessary. These people can afford to go higher dose, this sports drink.
It is said that the vitamins in sports drinks have no added value. You should get in with a healthy, varied diet adequate vitamins. The presence of vitamins only increases the osmolality of the beverage. Moreover, there is also no evidence that the performance is improved by the incorporation of vitamins. Therefore, it is recommended not to necessarily need to choose a sports drink with added vitamins.
During training electrolytes excreted with sweat. The comparison shows that sit in isotonic drinks are sodium and potassium. The two electrolytes are also the most important in a sports drink. Sodium has a number of different functions. An important function of the sodium is to improve the water absorption. Is a molecule of sodium required for the registration of each glucose molecule. When glucose and sodium transport across the intestinal wall, this is accompanied by a movement of water in the same direction. Sodium and glucose as it were, draw water along with it. Another task for sodium is the generation of the feeling of thirst and thereby initiate the drink. Finally sodium ensures that moisture better left in the body. Sodium and potassium together play a major role in the water balance in our bodies. For good control, these minerals are present in sufficient quantities and in a good balance. It is therefore important that sports drinks contain potassium. Since the balance between sodium and potassium may be the body, it is best that the moisture. In various isotonic drinks are also other electrolytes such as calcium and magnesium, which are less important during and after exercise.
The carbohydrates, sodium and potassium have the greatest impact during training and therefore belong in a sports drink at home. The comparison shows that all sports drinks with these requirements. The carbohydrates in sports drinks can provide energy for your muscles and is necessary in an isotonic sports drink. Vitamins and certain other electrolytes have not yet proven to add value to earnings in the sports and process it as a sports drink. The only feature is that the presence of vitamins increases osmolality.
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