Isotonic - saturation of the body during training

Isotonic - saturation of the body during training

We start with this fact : When water is lost, the mass of which is 5% of body weight, reduced performance by 30%!

What is the conclusion? Fluid replenishment is one of the main tasks in training. That is, the body needs to be nourished with fluid regularly. Before the workout and after the workout, it is recommended to use half a liter of water. And during training every 10-15 minutes.

Myth: you need to drink when the body asks for .

And of course this does not need to be followed. You need to drink before the body asks. Why? Because when there is a desire to drink - an extreme degree of lack of water, when working capacity is already reduced, and therefore, to prevent this, we drink constantly!

What is isotonic?

This is a liquid that has its composition of carbohydrates, potassium, magnesium, sodium in the correct proportion (Sodium should prevail).

Why isotonic needed? So, everything is simple in this matter. In addition to liquid, Isotonic makes up for the loss of minerals in the body, which during exercise are depleted by sweating.

Therefore, it is recommended to take the drink only for long or hard training.

Using isotonic in a light workout will be useful just as much as ordinary water.

Isotonic - saturation of the body during training

What should be the composition of high-quality isotonic?

As part of the composition, be sure to check that sodium is ranked first in content. So, the content in milligrams per 100 ml of the drink:

  1. Sodium - 50mg
  2. Potassium - 22. 5mg
  3. Carbohydrates - 2-3g

And besides these components, there may be additionally useful elements.

The presence of carbohydrates in the drink is important! Usually this is 2-3g per 100ml of isotonic. Carbohydrates are represented by regular sugar (glucose), which will serve as a good fuel for muscles. In general, the body can extract glucose from any product, but the simplest way is from glucose.

Why from glucose? Because glucose is the simplest substance that the body no longer needs to break down for absorption, while in other foods the body will need to split the elements into simpler ones to get this glucose itself.

Isotonic - saturation of the body during training

We make isotonic with our own hands

Home isotonic will be more fresh and natural than bought.

However, do not think that buying in a store, you can buy not high quality.

Apple isotonic

  1. Cold water - 400-500ml
  2. Apple juice - 200ml
  3. Apple cider vinegar - 1 tbsp. l
  4. Sugar or honey
  5. ginger

Vegetable isotonic

  1. Liter of vegetable juice (any or even a mixture of juices)
  2. Water - 200ml
  3. Orange juice - 200ml

Simple isotonic

  1. Fruit juice - 300ml
  2. Water - 200ml
  3. A pinch of salt


  1. Lemon \ grapefruit \ orange juice - 30ml
  2. A pinch of salt
  3. Water - 400ml
  4. Sugar or honey - 20gr

Isotonic - saturation of the body during training


Isotonic - saturation of the body during training



https: // secrets-fitness. com / isotonicity

Author of the article Mikhail Romanov

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