As people pay more attention to health and figure, exercise and fitness have become a fashion trend. What to eat and drink after exercise is a topic of widespread concern. As a result, many beverages with the word "sports" in advertising slogans have become more popular. But is the sports drink with the "sports" slogan? What kind of sports drink does the body need after exercise? What are the tips for buying?
Three differences between sports drinks and ordinary drinks
Sports drinks are specially designed for people who exercise or physical activity. It can be quickly absorbed by the human body, thereby replenishing water, electrolytes and energy for the body after exercise. Although ordinary beverages can also replenish water and energy, sports drinks are unique as a functional drink.
(1) In addition to supplementing the water lost by the human body during exercise, sports drinks can also replenish minerals such as sodium and potassium, while ordinary drinks may not have these functions. If you do not add minerals in time after exercise, it will affect The normal function of nerves and muscles, cramps, confusion, etc., can even lead to serious consequences such as electrolyte disorder, water and salt metabolite disorder, and severe dehydration.
(2) Most of the sugar in ordinary beverages is White sugar,Glucose, fructose, and other sugars that are easily absorbed, will cause the blood sugar level to rise rapidly, leading to an increase in insulin secretion and a rapid decrease in blood sugar. The blood sugar rises and falls like a "roller coaster", which is not conducive to blood sugar stability. In addition to refined sugars, sports drinks also contain water-soluble dietary fibers such as oligosaccharides (such as fructooligosaccharides, isomalt oligosaccharides, soybean oligosaccharides, etc.). Dietary fiber can delay the absorption of refined sugars. Help maintain the stability of blood sugar.
(3) The osmotic pressure of sports drinks should be lower than or equal to the osmotic pressure of human blood, so that the human body can more easily absorb the nutrients in sports drinks. Therefore, according to national standards, the sugar content of sports drinks is 3% to 8%, which is lower than or equal to the crystal osmotic pressure of human blood and is easy for the body to absorb. Compared with ordinary drinks, the sugar content of sports drinks is not high, much lower than common drinks such as fruit juice drinks, carbonated drinks and tea drinks.Drink too much at a time, otherwise drinking a little after a lot of exercise will not cause excess energy. No counter for sports drinks
There are no special counters for sports drinks, or even the words "sports drinks". Instead, they are combined with various other types of drinks. If you don’t have a good eye for buying sports drinks, it’s really good to choose a qualified sports drink.difficult.
(1) Look at the sugar content. Look carefully at the nutritional composition table of sports drinks. Sugar content of 3-8g/100ml can be included in the candidate range of sports drinks. Too high or too low does not meet the standard requirements.
(2) Look at the electrolyte. Sports drinks contain a certain amount of sodium and potassium electrolytes. The national standard stipulates that the range of sodium content is 50-1200 mg liters and the potassium content is 50-250 mg liters.
(3) See if it contains carbonic acid. It can be seen from the ingredient list that many beverages will add carbonic acid (carbon dioxide) to increase their taste. Although the national standards do not stipulate which ingredients are prohibited in sports drinks, from the perspective of sports nutrition, it is not recommended to drink beverages containing carbonated ingredients before and after exercise. Carbonic acid can easily cause abdominal distension and hiccups. Many people think this state is very refreshing, but in fact, it will speed up the breathing rate, which is not good for exercise.Good, but also bad for recovery after exercise.
(4) Look at vitamins. If a sports drink meets the above three conditions, it is already a qualified sports drink. However, because some water-soluble vitamins, such as vitamin C and B vitamins, are also lost with body fluids during exercise, if women still contain these vitamins in the ingredient list, then it is an excellent sports drink. What needs to be reminded is that some sports drinks are also added with caffeine, taurine, inositol, Chinese medicine extracts, etc. These ingredients may have a certain anti-fatigue effect from nutrition or traditional Chinese medicine theory, but whether the added amount It is enough to achieve the anti-fatigue effect. There is no relevant reliable data to support it. It is more of a selling point for business hype. Therefore, when choosing a sports drink, these ingredients are not recommended as a key consideration. Please remember the hard indicators for choosing sports drinks: sugar 3%-8%, sodium 50～1200 mg/L potassium 50-250 mg/L