Used by many sports drinks to maintain stamina during exercise. Instead of buying products sold in stores with an uncertain ingredient composition, sports drinks can actually make your own easily. Besides being more confident with the content of the ingredients, make your own sports drink also save more money.
"Sports drink should contain three main components, namely water, electrolytes and carbohydrates. Electrolytes are important minerals such as sodium and potassium. Its function is to regulate heartbeat and blood pressure. When the sweating, the body loses sodium and chloride and decreased levels of potassium, magnesium and calcium , "says registered dietitian Dawn Jackson Blatner.
Actual milk also contains electrolytes, but is more widely used as a restorer for drinks and carbohydrate content of protein used to repair muscle. Consuming a sports drink before and during exercise serves to fill the energy and keep the muscles functioning.
Ancient herbs to create a sports drink is lemon juice plus half a teaspoon of honey and a pinch of salt in a cup of water. Coconut water is also found to contain 12 times more electrolytes than regular sports drinks.
There are three main types of sports drinks, which is isotonic, hypertonic and hypotonic. Each type has a different purpose depending on the type of exercise performed. As reported by BBC on Monday (07.02.2012), all three types of beverages and how to make are as follows:
Isotonic drinks
Isotonic drinks are designed to replace fluids lost through perspiration quickly while providing additional carbohydrate. Drinks of this type are generally taken by the athletes, especially middle-distance runners and long distance.
Almost all professional athletes use this drink during exercise daily. There are several ways to make an isotonic drink.
The way I
- 200ml pure fruit juice
- 800ml of water
- Pinch of salt
Combine all ingredients and store in refrigerator.
Method II
- 500ml unsweetened fruit juice
- 500ml of water
Combine all ingredients and store in refrigerator.
Method III
- 50-70 grams of sugar
- 1 liter of warm water
- A little salt
- 200ml of fruit juice with no sugar
Combine all ingredients and store in refrigerator.
Hypertonic drinks
Hypertonic drinks are used to supplement daily carbohydrate intake. These drinks contain carbohydrates in a higher level than the isotonic and hypotonic drinks. The best time to drink it is after a workout because it helps the body stay energized.
For long-distance sports such as marathon, the body requires a high level of energy. Hypertonic drinks can be used during exercise to meet energy needs. Hypertonic drinks should only be taken during berlahraga conjunction with isotonic drinks to replace fluids.
How to make:
- 400ml pure fruit juice
- 1 liter of water
- A little salt
Combine all ingredients and chill.
Hypotonic drinks
Hypotonic designed to quickly replace fluids lost through sweating. Unlike isotonic and hypertonic, hypotonic drinks low carb. This drink is widely used by athletes who need fluid without the boost of carbohydrate. Athletes jockeys and gymnasts often use them regularly.
The best time to drink it is after a workout. Hypotonic drinks directly target the main causes of fatigue in sport, which is dehydrated by replacing the water and energy quickly.
How to make it
- 100 ml of pure fruit juice
- 1 liter of water
- A little salt
Combine all ingredients and chill.
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