Dr. Deborah Schulman, a sports nutritionist and runner, once said: “Choose the right drink will determine how much energy you have, and at the same time you will determine how satisfied you are with your training.†Only by choosing the right drink will Provide the necessary energy for your running, otherwise it will only be counterproductive. So what should you drink? When do you drink? Experts recommend the following.
Running time: less than 60 minutes
Drinks: Low calorie sports drinks
Miami University Triathletes
Lisa Doveman, a sports nutritionist, recommends that you don’t exercise for a long time or have low intensity to drink low or zero calorie beverages, such as G2 and POWERADE ZERO. However, with long or intense exercise time, these beverages will not provide the sugar needed to maintain physical fitness.
Running time: 1-2 hours
Drinks: Sports Drinks
After 60-90 minutes of exercise, the body begins to fatigue and it is difficult to store sugar. At this time, you can drink a bottle of sports drinks containing about 60 calories (or 120-240 calories) and about 300-1000 milligrams of sodium per liter, such as Gatorade, Sports, etc. Different brands of sports drinks contain different forms of sugar, which vary from person to person.
Running time: 2 hours or more
Drinks: Endurance Sports Drinks
Some sports drinks, such as Gatorade Endurance Sports Drinks and Energy Bars, contain enough electrolytes to help the body replenish electrolytes lost with sweat. Researchers also found that athletes who drink salty beverages have less urination and less electrolyte loss.
Running time: After running
Drinks: Recover drinks, milkshakes, chocolate milk
Professor John Ivey, professor of the University of Texas at Austin, said: "In exercise, the combination of protein and carbohydrates can increase glycogen storage in muscle and reduce muscle damage." So after running you should choose a combination of protein and carbohydrate Drinks or energy bars, such as: Mypolex Original, PowerBar Recovery, or Smoothie. About half a gram of carbohydrate per pound of body weight and 0.2 grams of protein.
Running time: match day
Drinks: Caffeine sports drinks
High caffeine sports drinks can well relieve tiredness in training or competition. "This is useful," said Dr. Kirk Cameron, who is involved in cycling and caffeine in both recent studies. A 2007 study showed that people who continue cycling for two hours have low perception of subjective fatigue and they will double their efforts at the last minute. To improve the subjective feeling and relieve fatigue can try crisp apple energy foods to replace beverages and caffeinated energy drinks or ZymCatapult. Be sure to bring these sports energy drinks to you before a full day of training.
These are not suitable for runners
1. With carbonated beverages. Carbon dioxide can cause flatulence and discomfort in the stomach. Drinking plenty of carbonated drinks can also cause stomach cramps and even vomiting.
2. With caffeinated drinks. Although caffeine can increase athletic ability, it is a diuretic that affects normal body fluid balance and heat resistance in hot environments and increases the risk of fever.
3. Water. A lot of drinking water will cause blood dilution, so that more water will be lost from the sweat, and it will easily lead to disorder of electrolyte balance in the body. Do not drink plenty of water after 45 minutes.
Conclusion: Although the experts' recommendations are specific, they must vary from person to person. The most important thing in choosing a sports drink is personal preference and the ability to accept this drink. On this basis, combined with their own situation to achieve better sports fitness results.
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