Features:
Because exercise leads to a large consumption of muscle glycogen, muscles increase their intake of blood sugar, which leads to a decrease in blood sugar. If it is not replenished in time, the working muscles will be weak. On the other hand, because more than 90% of the brain's energy supply comes from blood sugar, the decrease of blood sugar will weaken the brain's ability to regulate exercise and cause fatigue.
Appropriate vitamins
Because exercise consumes a lot of physical strength and vitamins, the rich vitamins in drinks are a good supplement to the body after exercise, especially vitamin B 12. The content of vegetables is very small, mainly in animal food. It is red because it contains cobalt, also known as red vitamin. It is difficult to be directly absorbed by the human body, and combining with calcium can benefit the functional activities of the human body.
Proper amount of electrolyte
Exercise sweating leads to a large loss of electrolytes such as potassium and sodium, which leads to physical weakness and even cramps, leading to a decline in exercise ability. The sodium and potassium in the beverage are not only used to supplement the sodium and potassium lost in sweat, but also help the water to stay in the blood vessels, so that the body can get more water. If the electrolyte content in the beverage is too low, it cannot be supplemented; If it is too high, it will increase the osmotic pressure of the beverage, causing gastrointestinal discomfort, so that the water in the beverage can not be absorbed by the body as soon as possible.
Does not contain irritating substances.
No carbonated gas, no caffeine, no alcohol: carbonated gas can cause flatulence and discomfort; Caffeine has a certain diuretic effect, which will aggravate the loss of water, and exercise itself will lose a lot of water and electrolytes; In addition, caffeine and alcohol can also stimulate the central nervous system, which is not conducive to recovery after exercise, so drinking caffeinated drinks after exercise is not recommended.
composition
Sports drinks generally contain about 90% water, 8 ~ 12% sugar, 1.6% inorganic salt and 0.2% vitamins. These components are similar to human body fluids, which can be absorbed by the human body more quickly after drinking, and timely replenish the water and electrolyte (that is, salt) lost by the human body due to a lot of exercise and sweating, so that the body fluids can reach a balanced state. It can not only supplement human body function, but also help cells to maintain aerobic oxidation. Even during strenuous exercise, it will reduce the production of lactic acid and reduce the burden on the human heart during exercise, which is of great benefit to energy supply during exercise and physical recovery after exercise.
Drinking taboo
1. Patients with hypertension should not drink more sports drinks.
Easy exercise itself is really good for your health, but people with high blood pressure will raise their blood pressure by citing sports drinks after exercise. Because patients with hypertension must limit salt, salt contains sodium that causes blood pressure to rise, and sports drinks contain high sodium, which will inevitably make blood pressure rise higher. Sports drinks are no problem for normal people and people with low blood pressure, while patients with hypertension drink sports drinks indiscriminately during exercise, which is very easy to induce stroke. Therefore, patients with hypertension should not drink more sports drinks.
2. Don't exercise or drink.
Not exercising or sweating a lot is not suitable for drinking sports drinks. Because these drinks contain electrolytes such as potassium, sodium, calcium and magnesium. If the body does not lose too much electrolyte, drinking sports drinks will consume too much electrolyte and need to be excreted through water. For a person with normal renal function, this is not a problem; However, when the renal function is abnormal, it will increase the burden on the kidney, which will easily lead to retention of sodium and other components and edema. Excessive sodium will also increase the load on the heart and cause blood pressure to rise, so patients with hypertension should also pay special attention. In addition, children under 2 years old should not drink sports drinks.
3. People with diabetes can't drink
Sports drinks are rich in fiber glucose, which will cause a short-term increase in blood sugar after drinking. People with diabetes have a weak ability to control the rise of blood sugar, which is not good for their health. They should drink less or not.
People who exercise too much should not drink it immediately.
First of all, it is not good to drink liquid immediately after strenuous exercise. If it is a cold liquid, it will do great harm to the stomach. Because of the principle of heat expansion and cold contraction, the stomach will expand slightly after strenuous exercise and contract sharply when it is cold. In addition, if you exercise too much and your body has not calmed down, you should not drink it immediately.
4. Children should not drink it
Preparatory work:
Find a few empty mineral water bottles, and put 6%-7% sugar (preferably glucose plus vitamins, available in supermarkets) and 65,438+0%-2% salt in every 65,438+000 ml of water, which will feel slightly sweet or salty. It is both economical and effective. I suggest you have a try.
When to drink is also learned: experts tell us that the scientific way of rehydration is to replenish before, during and after exercise. If you do an hour's exercise, you usually need to supplement 500 ml sports drink 1 0-2 hours before exercise. Every 120-240 ml during exercise15-20min, 500 ml sports drinks should also be supplemented within 2 hours after exercise.
Amino acid sports drink
I. Basic types
Find a few empty mineral water bottles and put 6%-7% sugar (preferably glucose with vitamins, available in supermarkets) and 65,438+0%-2% salt in every 65,438+000 ml of water, which will feel slightly sweet or salty. It is both economical and effective. I suggest you have a try.
The product has strong flavor and good flavor. After being absorbed by human body, amino acids can be directly transported to various organs in the blood to meet the needs of muscles and improve the function of muscle movement.
Formula one
1. Formula: 20g of branched-chain amino acids, citric acid 1g, appropriate amount of water, vitamins and minerals 10g, granulated sugar 100g, 8g of egg yolk lecithin, and sodium caseinate 10 ~ 60g.
2. Preparation method: After mixing the above materials, make a 1L solution with pure water, sterilize it in a distillation cylinder of 12 1℃ for 4 minutes, and then bottle it.
Formula 2
1. Formula: sugar 50g, branched-chain amino acids 10g, soybean lecithin 8g, vitamin minerals 10g, sodium caseinate 35g, purified water and a little citric acid.
2. Preparation method: mix the above materials, prepare 1L solution with pure water, add citric acid to adjust the pH value to 6.4 ~ 7.0, sterilize in a distillation cylinder at 12 1℃ for 4 minutes, and bottle, and the obtained beverage is sour, sweet and delicious.
Cycling is an intense exercise, and riding for an hour or two usually makes you sweat. 98% to 99% of sweat is water, and the rest is mainly inorganic salts such as potassium, sodium, calcium and magnesium. After sweating a lot, you need to replenish water in time, otherwise it will not only lead to fatigue and thermoregulation disorder, but also lead to the accumulation of acid metabolites, which will lead to fatigue and decreased exercise ability. Athletes who feel tired and weak may lack inorganic salts, which are characterized by the lack of potassium and magnesium in muscle cells.
How to drink
The scientific way of rehydration is to replenish fluid before, during and after exercise. If you do an hour's exercise, you usually need to supplement 500 ml sports drink 1 0-2 hours before exercise. Every 120-240 ml during exercise15-20min, 500 ml sports drinks should also be supplemented within 2 hours after exercise.