This kind of sports nutrition has appeared relatively recently, but has already caused a lot of controversy about whether it is useful or harmful, and whether it should be used at all.
Let's see what is isotonic, and what is their impact on the human body.
So, isotonics are such drinks that get into the human body, put pressure on the cell walls, equal to the pressure on them of the blood plasma. In its composition, in addition to water, they contain:
- solutions of salts - most often they are potassium and sodium chlorides, are needed to maintain the water-salt balance;
- carbohydrates - usually glucose polymers - dextrin, maltodextrin, which replenish glycogen stores consumed during intense physical exertion;
- vitamins - C, E, beta-carotene, helping to cope with excess free radicals that are formed during training.
What is isotonic for?
Isotonic is needed in order to compensate for the loss of fluid and electrolytes lost during intensive training, and avoids the severe consequences of dehydration and the imbalance of mineral salts. This allows you to make sports more effective and safe.
How to take isotonic?
Contrary to the advertising slogans of companies that produce sports nutrition, isotonics do not "instantly make up for the loss of fluids," but they do it slowly, but constantly, throughout the whole workout, in this regard, and take them in accordance with certain rules:
- The first portion of the drink should be taken 20-30 minutes before the beginning of physical activity.
During the entire exercise, drink in small portions (1-2 gulps) evenly, without waiting for thirst. - After the end of training.
Is it isotonic?
It all depends on the composition of the drink. The greatest amount of complaints is caused by such components as artificial dyes and sweeteners. In addition, in some people, the use of isotonics can cause allergic reactions and stomach disorders, so start drinking these drinks better not just before any competitions, but before the usual training , just in case.