Those who are actively engaged in sports know that during training, along with sweat, a lot of useful substances leave the body and their stock must be replenished. These may be small sips of water during training, but if you did not drink during the lesson, then you can not drink immediately after it. You need to wait 30-40 minutes and only after this time to replenish your resources. And if during the workout it can be water (no soda), then after it there are much more options.
I'll make a reservation right away that one of the articles plus several other sources was taken as the basis for this list, so you can treat this as advice that is not dangerous to health.
1. Cocoa. American researchers recommend us to drink cold cocoa. Studies have shown that this drink quickly restores the necessary reserves of proteins and carbohydrates in the body (proteins are the building material, carbohydrates are energy). But there is one big "BUT" — it is impossible to drink drinks containing caffeine (and cocoa is one of them) immediately after training, because caffeine interferes with the work of insulin and prevents the body from absorbing proteins and carbohydrates. But after 2 hours, you can enjoy a cup of coffee to cheer up, or cocoa to replenish carbohydrates and proteins.
2. Milk. Milk contains a lot of useful substances: proteins, electrolytes, calcium, vitamin D, etc. A drink that is ideal for "repairing" your muscles, as protein is destroyed in your muscles during exercise.
3. Fresh juices. They can be drunk half an hour before the workout, if you did not have time to have a snack 2 hours before it, or after it. You can add orange, grape and cranberry juice to your list.
4. Special sports drinks. They can be drunk both during training and after. It all depends on its composition and effect on the body. If you decide to start drinking special mixtures, it is better to consult with your trainer, since he knows your load and can calculate how much you need to drink and what kind of drink Replenishing electrolytes, improving anaerobic capabilities, increasing endurance, rapid recovery — everyone drinks after or during certain loads (a series of short power loads, running, rock climbing, etc.)
5. And I left the strangest and not particularly healthy drink for last. According to the latest research by Spanish scientists in Granada, beer contains a huge amount of substances that the body loses during exercise. The only and huge BUT — alcohol. It should not be consumed immediately after training, and it is also not recommended in the next couple of hours. Therefore, if you want to experiment a little, then wash it down with water in a ratio of 1:1.
And now some recipes for sports drinks that you can easily prepare at home!
Hypotonic drink (during training): 120 ml of diluted orange juice + 1 liter of water + a pinch of salt. You put all this in the refrigerator and take it with you to training.
Hypertonic drink: 570 ml of orange or apple juice without sugar + a pinch of salt. But it should be washed down with water, as it does not replenish your water reserves.
Salt: 120 g of sugar + a pinch of sea salt + 2 liters of water.
Lemon: 120 g of sugar + a pinch of sea salt + 3 tablespoons of lemon juice + 2 liters of water.
Honey: 1 liter of water + 100 g of honey + a pinch of salt
And do not forget that because of the high sugar content after drinking these drinks, it would not hurt to brush your teeth properly or at least drink a glass of plain water.
