Sports Drinks: Good or Bad

Sports Drinks: Good or Bad

Sports drinks are advertised as a miracle drink for more durable and healthier workouts. So the truth is like advertising.

If you watch sports, you've probably seen athletes drink brightly colored drinks before, during, or after a competition. Many people believe that these drinks are a panacea for improving exercise performance, getting stronger even if you are not an athlete. However, others think that this is just a marketing ploy and that you should only use ordinary filtered water.

Water makes up most of the weight and plays a very important role in the body. In addition to losing water through urine, sweat, and feces, your body is constantly losing water through your skin and exhaled air. To replace this deficiency, while promoting exercise performance and good health, you should drink water regularly throughout the day.

Each person's water needs can be different, the recommended daily amount of water is 2.7 liters for adult women and 3.7 liters for adult men.

So should you use sports drinks instead of regular filtered water or not? Do you have any other alternatives? Let's find out together!

Ingredients in Sports Drinks

Ingredients in Sports Drinks

Water is the main ingredient in sports drinks, but it also contains other substances, including carbs and electrolytes, that help improve performance. The carbohydrates in these drinks are usually in the form of sugars such as glucose, sucrose, and fructose.

However, some sports drinks contain little or no carbs to attract users who have a need for water and electrolytes but don't want extra calories. Electrolytes, also known as electrically charged minerals, are essential for your body to function properly. The main electrolytes found in sports drinks are sodium and potassium.

The main components of sports drinks include water, carbs, and electrolytes. Each is important for different aspects of enhancing exercise performance.

Water and electrolytes are lost during sweating, and you need to replenish them, especially during prolonged exercise. The body has the ability to store carbs in the muscles and liver in the form of glycogen to be used as fuel during exercise. Consuming carbs before or during exercise can help slow the rate at which the body uses up its reserves, preventing the body from becoming exhausted or fatigued quickly.

Sports drinks are designed to provide key ingredients with the goal of improving exercise performance or rapid fitness recovery.

Should you use sports drinks

Should you use sports drinks

To find out if sports drinks are good for you, you need to consider the type and intensity of exercise and its potential impact on weight and rehydration needs:

Type and intensity of exercise

First, evaluate your exercise routine, as well as the duration and intensity of your exercise. Sports drinks can be beneficial for athletes with long or intense training sessions, but for most gym goers, this drink is probably not necessary.

If you do light to moderate exercise, such as walking or jogging, in less than 1 hour, you may not need a sports drink. Similarly, if you're simply doing weightlifting exercises, you probably won't need to, even if you've worked out for more than an hour at the gym. Because when you lift weights, you can rest between sets, so it won't deplete your body's carbohydrate stores as much as endurance exercise.

If you want to use sports drinks, you should only consume a smaller amount for exercise lasting less than 1 hour and no more than 30g of carbs for exercise lasting 1-2 hours.

Impact on weight

For those trying to maintain or lose weight, an important factor to consider is energy balance, or the balance between calories consumed and burned. If you want to lose weight, you need to burn more calories in a day than you consume.

Sports drinks are often high in calories, so consuming them will give you a lot of calories that will hinder your weight loss process. About 355ml of a regular sports drink can provide about 20g of carbs and 80 calories.

Some other physical activities when performed do not burn too many calories, even when exercising heavily. For example, weight training can only burn about 120 calories in a 30-minute session, when using a high-calorie sports drink can cause weight gain.

Body rehydration needs

Most sports drinks focus on their ability to help stay hydrated by replenishing water and electrolytes lost through perspiration. The amount you sweat can vary based on many factors, including the duration of your workout, intensity, level of exercise, and surroundings.

The rate of perspiration in humans can range from about 0.3 liters to 2.4 liters per hour. Athletes are advised not to lose more than 2-3% of their body weight through perspiration during exercise. Therefore, sports drinks can also be an option if you want to rehydrate and rehydrate.

Alternative rehydration options

Alternative rehydration options

One study compared 13 different beverages to test the effectiveness of these drinks in rehydration. The procedure is performed by providing 1 liter of each of these beverages and testing the urine output over the next few hours. The results showed that milk, orange juice, and oral rehydration solutions resulted in the highest water retention.

Oral rehydration solutions are specifically designed to stay hydrated and contain higher levels of sodium and potassium than regular sports drinks.

In this study, it was also found that some drinks that are often thought to cause dehydration are not, such as coffee, beer, etc. However, this does not mean that you should use coffee or beer during exercise. The significance of this study is to prove that you can use many different types of drinks to replenish your body with water.

So what kind of water should you drink when playing sports. Some rehydration and electrolyte drinks and foods you might consider using include:

Coconut water: According to research, coconut water is a reasonable choice for improving exercise performance and rehydration ability like regular sports drinks.

Watermelon juice: Watermelon juice with many vitamins and delicious taste helps you to rehydrate and relieve muscle pain after exercise.

Cow's milk: In addition to providing electrolytes such as calcium, sodium, and potassium, cow's milk also provides the body with a certain amount of carbs and protein for energy recovery and muscle recovery after exercise. sport.

Banana: This is a food that is effective in maintaining performance and electrolyte balance.

Although sports drinks can bring many benefits, they are not really necessary for those who do light exercise, and can even affect weight. Therefore, you can choose other rehydration drinks or choose a low-calorie sports drink product line.

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Hope through the article above you have a better understanding of Sports Drinks: Good or Bad as well as how to lose weight quickly and good nutritional menus for the body. Follow the new articles on Health Life For You to stay up to date with useful information about Nutrition While Exercise !

You can also refer to other measures such as Fitness, Yoga to help you best support weight loss and increase fitness so that you have a great body, I think may be suitable for you:

Thanks Very Much !

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