Whether you play sports professionally or visit the gym for pleasure, good hydration is essential for a good workout. This means drinking enough water before, during and after your workout. Water is a constant participant in the processes taking place in the human body, regulating practically every one of its functions.
Poor hydration in turn affects workout performance. It can make you feel tired, experience muscle cramps and other discomforts. Fitness drinks are a popular alternative to water among those who train regularly.
During intense aerobic exercise, the body's main source of “fuel” is carbohydrates, as they efficiently supply energy to the muscles being worked. Most fitness drinks are designed to provide carbohydrates, electrolytes and fluids to the body in a way that is gentle on the stomach while delivering a large amount of energy in a short time.
What Are Fitness Drinks and What Do They Contain?
Fitness drinks are designed to boost the energy of the person exercising and thereby support effective training performance.
The main ingredients are:
- water
- carbohydrates
- electrolytes
Water and carbohydrates
Fitness drinks mainly contain water and carbohydrates. Carbohydrates are a blend of glucose, glucose polymers, and fructose. Their ratio in the solution determines the drink’s taste and calorie content.
The drink type also depends on its carbohydrate content:
- isotonic
- hypertonic
- hypotonic
electrolytes
Fitness drinks ensure the rapid replenishment of electrolytes lost during exercise. These are mineral salts, which are vital for the proper functioning of the body. However, when sweating, a person loses large amounts of electrolytes because they are a key component of sweat (after water).
Fitness drinks contain salts of macrominerals such as sodium, calcium, potassium, magnesium and salts of trace minerals such as copper, zinc, iron, iodine. Of these, sodiummakes up the largest percentage of the solution. It stimulates thirst and increases the absorption of carbohydrates and water in the small intestine. Sports drinks typically contain between 20–60 mg of sodium per 100 ml of liquid.
Other ingredients
Fitness drinks often also contain protein, vitamins and herbs.
What are the main types of fitness drinks?
As mentioned, fitness drinks are divided into three main types – isotonic, hypertonic and hypotonic. They differ in their carbohydrate and electrolyte concentrations and therefore have different uses depending on the type of workout.
Isotonic fitness drinks
Isotonic drinks are the most common on the market and contain the same amount of carbohydrates and electrolytes as blood. They are easily absorbed, quickly replace fluids and electrolytes lost during exercise, and help maintain hydration.
They are suitable for short, high-intensity workouts, as they provide the necessary carbohydrates in a short time. However, it is best not to overdo it, as the drink may cause stomach upset.
Hypertonic fitness drinks
Hypertonic fitness drinks have a higher concentration of salts and sugars than blood and contain more carbohydrates than isotonic drinks. They provide a maximum energy boost in a very short time.
They are suitable for consumption during long, strenuous workouts, to keep energy reserves high. However, it is recommended to combine them with isotonic drinks to ensure optimal hydration.
The high concentration of carbohydrates can make it harder to absorb fluids, which may lead to dehydration. Hypertonic drinks are usually used after a workout to replenish glycogen stores.
Hypotonic fitness drinks
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Изсипете във висока стъклена чаша и украсете с канела на прах. #tasty #coconut #fresh #shake #healthy #delicious #pulsefitness</a></p> <p style=” color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;”>A post shared by <a href=”https://www.instagram.com/pulsefitnessspa/?utm_source=ig_embed&utm_campaign=loading” style=” color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px;” target=”_blank”> Pulse Fitness and Spa</a> (@pulsefitnessspa) on <time style=” font-family:Arial,sans-serif; font-size:14px; line-height:17px;” datetime=”2018-10-06T12:37:50+00:00″>Oct 6, 2018 at 5:37am PDT</time></p></div></blockquote> <script async src=”//www.instagram.com/embed.js”></script>
Hypotonic drinks are absorbed by the body the fastest, compared with other types of sports drinks, but they also provide the fewest carbohydrates. They can quickly replace fluids and electrolytes lost through sweat during exercise, which is why they are a preferred choice for people whose main goal is hydration, rather than an energy boost.
Protein fitness drinks
Perhaps the most popular and widely consumed fitness drinks are protein shakes. Proteins are a key building block in the body and play a role in muscle production. Consuming them after exercise supports muscle recovery and adaptation. The most popular choice among exercisers is whey protein. It is absorbed quickly by the body and is rich in amino acids.
In addition, there are also isotonic fitness drinks with added protein. These drinks are usually consumed during exercise to provide the body with extra energy. Whether the added protein helps improve endurance and whether carbohydrate drinks with protein are a better choice than those without it are questions with no definitive answer.
According to some studies, protein drinks improve exercisers’ endurance by 1/3, when consumed during exercise. Other researchers, however, believe that the methods used in these studies do not prove its effect in the real world.
Is a fitness drink with added protein a better choice?
Here’s what science has to say. The main ingredients in sports drinks are water, carbohydrates and salts:
- Water hydrates the body
- Carbohydrates replenish glucose or glycogen stores, which muscles use for energy
- Salts help distribute fluids throughout the body.
The reason most of them don’t contain protein is that it isn’t a good source of “fuel.” To get energy during a workout, the body first uses glucose stores, then available fat, with protein coming last in the equation.
However, once protein-enriched fitness drinks appeared on the market, their effects were also studied. Research in recent years shows that consuming them during a workout helps with muscle recovery afterward.
What’s in protein blends?
- Whey protein (whey isolate, whey concentrate, whey fractions)
- Other proteins (calcium caseinate, egg protein)
- Carbohydrates (glucose, maltodextrin, starch)
- Caffeine and taurine
- Vitamins (B vitamins, vitamin C)
When should you consume fitness drinks?
Before a workout
Fitness drinks are a great source of easily digestible carbohydrates, which provide the body with energy reserves for the workout ahead. On the other hand, the sodium they contain encourages fluid intake and thus helps prevent dehydration.
During a workout
Sports drinks enhance exercise performance, by providing carbohydrates and fluids during high-intensity workouts.
Post-workout recovery
A key factor in good recovery is getting enough fluids and energy sources after a workout. Fitness drinks should be consumed alongside foods that provide the body with additional carbohydrates, protein, vitamins and minerals.
Are sports drinks beneficial or harmful?
The best and most natural way to hydrate your body is still drinking water. Fitness drinks are also a good option, but they’re not suitable for everyone, mainly because they’re designed for people who train intensely.
The first fitness drink, Gatorade, was created at the University of Florida in 1965. It was intended exclusively for professional athletes to help replenish their carbohydrate and electrolyte stores. Over the years, however, these drinks became widely available and reached the general public.
The benefitsthey offer for workout performance are undeniable, but using them also has some drawbacks. The main one is their high sugar content, which can lead to excessive calorie intake and increase the risk of weight gain. Another unwanted effect is the possibility of causing stomach discomfort and bloating.
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Включи се и ти! Изпрати ни на лично съобщение своето #bottlecapchallenge видео от някой от нашите обекти. Покажи ни на какво си способен! . . . . . . . . . . #girlpower #bottlecapchallenge #roundhousekick #kick #challenge #kickboxing #boxing #training #fight #fitness #pulseandyou #pulsefitness</a></p> <p style=” color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;”>A post shared by <a href=”https://www.instagram.com/pulsefitnessspa/?utm_source=ig_embed&utm_campaign=loading” style=” color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px;” target=”_blank”> Pulse Fitness and Spa</a> (@pulsefitnessspa) on <time style=” font-family:Arial,sans-serif; font-size:14px; line-height:17px;” datetime=”2019-07-20T15:01:16+00:00″>Jul 20, 2019 at 8:01am PDT</time></p></div></blockquote> <script async src=”//www.instagram.com/embed.js”></script>