This was sent to me by a Nutritionist regarding sports drinks. This was in regards to long distance events.
The primary function of a hydrating beverage is to preserve and retain water in the body. There is strong evidence that a cold, flavored sport drink of suitable composition encourages drinking making it a highly effective way to prevent dehydration.. Homemade sports drinks, if mixed properly, can provide the same benefits as the commercial versions. However, it can be difficult to replicate your favorite store bought varieties.
You must include the proper concentration of the carbohydrate as well as sufficient sodium to actively work with the carbohydrate to provide quick re-hydration.
Considering this, it is imperative that the ingredients are measured accurately as not to hinder rather than heighten performance.
The carbohydrate concentration should be in the range of 4-8 percent. That is 40g-80g carbohydrate per liter of water. A concentration of over 8 percent will interfere with re-hydration.
Sodium levels should range from 20-30mmol, that is 1g-2g of table salt per liter of water.
Any flavor added should not take away from the carbohydrate level of 8 percent.
Adding 3 Tbsp of corn syrup to a 750 ml bottle of water is a great way to re-hydrate your body. Also, try one of these great recipes for an effective sports drink at home for little cost.
Recipe #1
500ml fruit juice drink (not pure juice) e.g., Blackcurrant juice drink, Fruit blast, Five alive
500ml water
1/3 tsp salt
Recipe #2
1/2 cup orange juice
9 tsp sugar
3/8 tsp salt
2 liters water
Recipe #3
1 caffeine free lemon tea bag
16 oz water
2 Tbsp sugar
1/8 tsp salt
4 Tbsp orange juice
Bring water to a boil. Steep lemon tea bag. Dissolve sugar and salt in the tea and let stand. Add orange juice and chill.
Recipe #4
4 Tbsp sugar
tsp salt
cup boiling water
cup orange juice or 2 Tbsp lemon juice
3- cup cold water
In a pitcher dissolve sugar and salt in hot water. Add juice and remaining water. Chill.
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