Nowadays, in specialized stores you can find a variety of useful supplements, drinks and amino acids intended for athletes - these are BCAA, ZMA, gainers, glutamine, creatine, nitric oxide, proteins, etc. This article is dedicated to one of them. A new modern type of sports nutrition is isotonic, which has recently appeared on the nutritional supplement market. According to the creators of the energy drink, this is a necessary component for every athlete involved in professional sports training. Isotonic drinks allow the body to quickly recover after prolonged exercise and stress. Isotonic is the best special drink that allows you to replenish the fluids lost by the human body during exercise, and the salts they contain, as well as glycogen reserves. The Wikipedia article on isotonics states that the sports drink was invented in 1960 at Florida State University for students on the football team before their first match, in order to prevent cramps and other consequences of heavy exercise.
What is isotonic for?
Isotonics were created to replenish fluid and essential minerals consumed during sports training. The drink contains dextrin and maltodextrin, which restore glycogen. These components have a high glycogen content, which will help them quickly be absorbed into the blood and restore the level of spent glycogen, which will lead to the continuation of long-term stress and training. An isotonic drink is suitable for cyclists, since it is believed that the use of isotonic drinks during prolonged physical activity is one of the most important procedures, due to which the body replenishes electrolytes lost during breathing, which leads to maintaining the correct acid-base balance.
Isotonic: what is it for?
Isotonic drinks or isotonic drinks are needed to maintain fluid and electrolyte balance in the body.
During exercise, the body loses moisture and minerals through sweat, mainly sodium and potassium. The lack of these substances impairs performance and can harm health. For normal functioning of the body, the sodium concentration in the blood should be about 135 mmol/l. By losing water through sweat, the body gets rid of excess salts in order to maintain the desired concentration in the blood. If you drink only water during a long exercise, the concentration of salts will decrease and a dangerous condition of hyponatremia will arise - a lack of sodium and other minerals. This condition is no less dangerous than dehydration.
Isotonic drinks contain the necessary substances in the right concentrations specifically for rapid absorption in the body. Therefore, isotonic drinks quench thirst faster and more effectively than regular water.
Source: dailymail.co.uk
Composition of isotonics
The main components of isotonics are carbohydrates (fructose, glucose, maltodextrin, sucrose). The drink contains about 5-8% sugar, which helps replenish the body's energy resources. Electrolytes are minerals contained and dissolved in liquids that form a protective layer around and inside the body's cells. Such cells are capable of transmitting nerve impulses to muscles to contract or relax. Electrolytes also regulate the water balance of cells. Electrolytes are instantly absorbed due to their similarity in density to blood plasma. Often this sports drink includes magnesium, calcium and potassium, vitamins A, E, C - the most important antioxidants and B vitamins, amino acids (BCAA, glutamine, carnitine).
How to choose an isotonic drink?
So, we will talk about such a new product on the sports nutrition market as isotonic. After all, athletes have long been divided into two camps, the first of which actively uses isotonics, and the second considers them a common scam. But there is a benefit to taking isotonics - this is a scientific fact.
First of all, an isotonic drink is a drink that consists of water, carbohydrates (often maltodextrin, glucose or fructose), as well as potassium, magnesium, sodium and other minerals and vitamins. Its main function is to restore elements lost during training in the body to optimize osmotic pressure, and isotonic drinks provide energy replenishment and restoration of glycogen. Based on this definition, we will talk about the criteria for choosing a good isotonic drink.
Features of the best isotonics
Remember that isotonics can be very different, depending on the composition:
- Quite a popular product Isotonic Energy Drink from Power System contains a classic set of carbohydrates along with vitamins and minerals. Such a product will maintain your body at the proper level of performance , especially if consumed evenly throughout the workout.
- Another product, Iso Plus from Olimp, which contains glutamine and carnitine in a low-carbohydrate diet , has become not only a good energy drink, but also an excellent sports drink that supports the function of rebuilding your muscles and reducing body fat.
- From the point of view of sports effectiveness for muscle growth and strength, one cannot fail to note a drink such as Recovery Drink from Energy System, which contains 7 grams of protein per serving. It is enriched with BCAA amino acids and glutamine! However, such drinks can be considered more likely to be gainers due to the high energy value of the product.
Criteria for selecting isotonics
So, you should choose an isotonic drink based on the goals you are pursuing, using four composition options:
- High content of simple carbohydrates, vitamins B and C - to maintain proper osmosis and excellent tone during training even after a hard day, suitable for those who are not on a low-carbohydrate weight loss program;
- Carbohydrates, proteins, advanced vitamin and mineral complex - to increase performance during training, delay catabolism after it and even increase muscle mass;
- Vitamins and minerals, moderate carbohydrate content and a small amount of amino acids - for the most effective restoration of osmotic balance in the body, that is, to maintain the original purpose of isotonics;
- Additional caffeine or taurine turns any of the above varieties of isotonic into a powerful energy drink with the function of stimulating muscle recovery.
Rules for the use of isotonics
The product must be consumed
- During long periods of physical activity (training, competitions, performances).
- Isotonic is perfect for long-distance running.
- During protein diets or targeted weight loss.
- In summer and spring, in hot weather.
Use during prolonged sports activities
- consume 20-30 minutes before training or competition;
- in small quantities, 2-3 sips during the entire load, strictly according to the schedule;
- at the end of training to restore muscle mass and glycogen.
Isotonic: how to take and in what quantities?
Most people drink water only when they feel thirsty. This is a fundamentally wrong approach. A person already feels thirsty when he is severely dehydrated, and this should absolutely not be allowed during the training process! An isotonic drink is also drunk not when you are thirsty, but regularly throughout the entire workout - every 10-15 minutes, 3-4 sips.
In addition, 200 ml of isotonic drink must be drunk before exercise, approximately an hour: this will give the body time to become saturated with moisture and remove its excess.
The same amount of drink should be drunk after training in order to replace lost glycogen and water with the help of carbohydrates and salts. The sodium salts contained in isotonic drinks maintain the feeling of thirst, encouraging the athlete to drink more, and at the same time slow down the production of urine. This helps to quickly restore water balance and prolong the feeling of vigor and energy. Plain water drunk after a workout does not help restore the body, since it quenches thirst, but increases urine production.
High performance can be maintained only when the volume of isotonic drink is equal to the volume of water and salts lost through sweat and urine. Determining the amount of moisture lost during exercise is very simple: just weigh yourself without clothes before and after training, the resulting difference is the desired indicator.
Isotonic and muscle mass
The nutritional drink market offers sports products that contain large amounts of carbohydrates, BCAA, caffeine, creatine and other beneficial components. These sports drinks provide relief from strenuous exercise and stress, resulting in less fatigue. It is necessary to consume an isotonic drink in proportionally small quantities throughout the workout, since consuming this product in large quantities at one time can lead to an increase in the level of insulin in the blood, which will lower sugar. This will force the body to absorb the necessary substances and acids from the muscles, which does not correspond to the purpose of isotonics and will not help in building muscle mass.
Do-it-yourself isotonic drink at home
If you wish, you can prepare an analogue of the sports drink at home. For this you need:
- Water
- Minerals
- Flavor and carbohydrates (as needed)
Minerals (electrolytes) can be obtained from regular table salt or the drug Regidron. According to the instructions, 1 sachet is diluted with 1 liter of water, but for a sports drink, dilute the sachet with 2 liters. If there is no rehydron, take table salt at the rate of 1/2 teaspoon of salt per 1 liter of drink.
You can add carbohydrates and give the desired taste with compote, fruit juice, fruit juice or regular sugar.
Read: Do-it-yourself isotonics: 6 simple recipes at home .
Using isotonics for weight loss
It has been proven in research laboratories that isotonic drinks are an effective fat burner. When there is a lack of water and mineral salts in the body, the body is in saving mode, and losing extra pounds may take longer.
To summarize, I would like to note that isotonic drinks are the most important sports product of the 21st century, which contains a number of important functions. Nowadays, there are a significant number of varieties of this product, for example, isotonic drinks Powerup, Sponser, Multipower, Max motion can be easily bought in Moscow and other cities of Russia. They are perfect for those who want to keep their figure in excellent shape, engage in their favorite sports training, participate in competitions and competitions, without fear of fatigue and heavy loads. Athletes involved in professional bodybuilding and those who are just looking to build up their muscle mass will find many positive qualities, benefits and characteristics in this modern, unique product.
Isotonic drinks (“isotonics”)
The most popular type of sports drink, isotonic has a composition and concentration of substances similar to natural fluids in the body. This means that the amount of carbohydrate in these drinks, in the form of glucose, fructose and sucrose, will be mixed into the liquid in a ratio similar to the biological unit.
Therefore, isotonic drinks are easily absorbed, replacing liquids and giving a quick carbohydrate boost. Carbohydrate depletion in the muscles, along with dehydration, is a major cause of fatigue during exercise.
Most isotonics are mixed at a concentration of 6 to 8 percent. Research shows that drinks containing 6-8% glucose polymers are optimal. The only problem is that more glucose can interfere with the time it takes for food to reach the small intestine from the stomach, causing gastrointestinal distress. If you tend to experience stomach cramps, nausea, and flatulence, then you should consider lower concentration sports drinks (read below about hypotonic drinks). Fructose-based drinks also tend to cause stomach problems, so avoid them if you get upset easily.
Also remember that caffeine in large doses has an effect on the absorption of carbohydrates.
Driving for an hour . During an hour's ride, you need to consume 30-60 grams of carbohydrates to maintain an optimal pace and prevent fatigue. This amount can be obtained from regular foods, but you can easily make a budget-friendly sports drink by mixing water with a pinch of salt.
On the subject: About salt in sports drinks
Examples of isotonic drinks: Lucozade Sport, High5 Energy Source, Gatorade Perform, Powerade, Torq Energy
Drinks 2:1
Often when talking about isotonics, people remember the “magic” numbers of 2:1. We are talking about the ratio of glucose to fructose in such liquids, of course, taking into account the added electrolytes.
Such drinks are aimed at increasing the rate of carbohydrate absorption. On the one hand, it's good if it helps increase the amount of carbohydrates absorbed per unit of time, but, on the other hand, if you are only able to process 60 grams of carbohydrates per hour, then an additional 30 grams will not provide additional benefits.
Some studies show that a 2:1 ratio in isotonic drinks helps absorb up to 90 grams of carbohydrates per hour. There is a lot of controversy surrounding this topic as to whether it provides a tangible performance advantage, but many athletes have shown benefits in endurance.
Do-it-yourself isotonic
Recipe 1:
- 200 ml fruit puree
- 800 ml water
- A pinch of salt
- Mix and cool in the refrigerator
Recipe 2:
- 500 ml unsweetened fruit juice (orange, apple, pineapple)
- 500 ml water
- Mix and cool in the refrigerator
Recipe 3:
- 50-70 grams of sugar
- 1 liter of warm water
- A pinch of salt
- 200 ml sugar-free puree
- Mix and cool
Hypertonic drinks (“hypertonic drinks”)
Hypertensive drinks are used as recovery drinks, as they have a higher concentration of carbohydrates (usually about 10%). They are used as a supplement to your daily carbohydrate intake, and are sometimes used when driving short distances, but only in combination with hypotonic drinks. They help boost muscle glycogen stores after exercise.
Hypertensive drugs should not be used during normal training, as they “pull” water in the intestines and are absorbed very slowly.
Additionally: How to recover as a cyclist
Many recovery drinks are formulated with added protein (soy, whey or casein) to help repair muscles while replenishing carbohydrates. A 3:1 carbohydrate to protein ratio is best during the recovery period.
Examples of hypertensives: SiS Rego Rapid Recovery, Lucozade Energy, Etixx Recovery Shake, PowerBar Recovery Drink
