Considerations training in sports drinksFlavorings and color
Influenced by taste as perceptible sensory by many factors such as the viscosity of the drink, and the speed of absorption mouth, temperature, and density flavor, as is the color and diversity of flavorings are important factors in determining consumption voluntary for drink, and also contributes to taste preferred and previous experience in organizing fluids involuntarily.For example sports drinks that are prepared at home it clear that have the same taste or ability, but Atsthlk large quantities compared to sports drinks good.Concentration and type of carbohydrate
Affect the quality of carbohydrates and focus largely on the balance of flavorings and degree Altskr and portability taste, Valmusharobac containing a large proportion of carbohydrates are often High Altskr, which reduces the ability of college for a drink and a negative impact on the consumption of fluids involuntarily during training.
May contain sports drinks on sucrose, glucose, fructose, maltose, Almaltodickstren sources of carbohydrates, and all kind of previous types his degree intoxicate different, and when you mix different types of carbohydrates and used in sports drinks, the degree Altskr resulting will be less or more than one type only, and leads the appropriate mix of carbohydrates to improve all of the characteristics of taste, degree Altskr, and increase the flow of water bowel. However, adding a large amount of carbohydrate sports drink leads to the low rate of gastric emptying and intestinal absorption of fluids, which increases the risk of stomach and intestinal disorders.
Sports drinks that contain fructose as a source of carbohydrates can lead to disturbances, which may be due to slow passive transport of fructose in the intestine, resulting in slow absorption of water and solutes, and a significant decrease in plasma volume, and increase gastrointestinal disorders.Sodium and other electrolytes
The presence of sodium in sports drinks to stimulate fluid intake involuntarily by influencing both flavorings and functional characteristics of a sports drink, and considered all of the sodium chloride or sodium citrate most commonly used in sports drinks.
The compensation sodium lost in sweat (20-80 mmol / L) leads to eating more fluid compared with liquids of sodium-free, as is the concentration of sodium is also an important consideration in the sports drink, if a very high concentration of sodium, the plasma volume is restore quickly and less drinking involuntarily to the demise of physiological motivation to drink, where to reach restore plasma volume within an hour after eating 50 mmol / l sodium compared with water that contains flavorings and 25 mmol / l sodium.Adding a small percentage of potassium (10 mmol / L) to stimulate thirst and thus to stimulate fluid intake involuntarily.Temperature of the drink
The temperature of the drink is considered one of the important factors that affect the fluid intake involuntarily, as compared between two groups of men have to walk for 120 minutes at a temperature of 39 degrees Celsius, and then were allowed to members of the first group to take up water temperature 13 degrees Celsius , and the other group was allowed to eat water temperature of 28 degrees Celsius, and the study found that the water in the low-temperature has contributed to replace lost fluids from the body (87%) compared to the other group (75%).Stimulate rapid fluid absorption
Speed depends largely absorb liquids on the rate of discharge from the stomach, as well as the speed of absorption in the intestinal tract, and there are many factors that affect each and which must be taken into account when choosing a sports drink.Gastric emptying
After eating, it can not be configured to absorption process, so settle the stomach and mixes Bafrazadtha for hashed to small molecules, and these small molecules move from the pocket contagious to the small intestine to absorb and transfer of blood, and is affected by the rate of absorption significantly quickly emptying the stomach, where lead retention food for long stomach to reduce the effectiveness of benefit from it. Similarly, sports drinks are not absorbed in the stomach, and then the rate of discharge fluid from the stomach and connected to the intestines will significantly affect the speed of absorption, and is influenced by the rate of discharge fluid from the stomach of many factors, including:
The size of the stomach
Several studies suggest the importance of maintaining the proper size of fluids in the stomach, and its role in increasing the rate dump its contents once the fluid out of the intestines less than the size of the stomach, and then there is a decline in the speed of the conveyance of fluids. Therefore, the repetition of fluid intake to maintain the appropriate size of the stomach will increase the rate of delivery of fluids and food into the small intestine for absorption and utilization.
This can be achieved by intake of fluids ranging from 150-200 ml on interfacial periods ranging between 10-15 minutes during training or competition and periodically, while lead intake of fluids to a feeling of fullness, so you must keep the stomach empty partially.
Has been measuring the rate of gastric emptying after 15 minutes of eating 200, 400, 600, 800 and 1000 ml of solution containing 139 mL / L glucose, The results of the study found that the rate of gastric emptying was faster after eating 600 mL (25.3 mL / min) compared with 400 mL, which was faster than eating 200 mL, while there are no differences in discharge after taking 600 and 800 mL, but there was a decrease in the rate of discharge after a 1000 mL (19.3 mL / min), while the rate of gastric emptying after eating 200 mL 6.6 mL / minute.
The previous results indicate the importance of maintaining a sufficient size of fluid in the stomach (400 - 600 ml) and also avoid eating a large amount of fluid.It also found that the rate of gastric emptying may reach almost 90% of the volume of fluid intake (350 mL / 20 minutes) during training strongly equivalent to 60% of maximum oxygen consumption in hot weather (33 degrees Celsius).
Carbohydrate concentration
Many researchers confirm that the fluids that contain a high concentration of carbohydrates is discharged slowly from the stomach compared with water or drinks containing sodium chloride.
It turns out that solutions that contain a concentration of 2.5% carbohydrate or less are emptied from the stomach at the same rate, which empties the water (20 minutes), while it took time unloading the same size of lotions that contain a concentration of 15% carbohydrates about 120 minutes.It also found that the amount of glucose that has been connected to the small intestine within 15 minutes of eating solutions was similar regardless of the concentration of carbohydrate beverage, where they were unloaded 550 mmol glucose from the stomach, and this amount equivalent to 92% of the glucose that has been addressed in the drink, which contains a ratio of 2.5%, while equivalent to only 16% of the solution that contains 15% carbohydrate.
The gastric emptying of carbohydrates in drinks sports into the small intestine is a steady rate, and up this rate of 2 - 2.5 kcal / min, regardless of the concentration of carbohydrates or permeability drink intake, and, the discharge limit of carbohydrates from the stomach into the intestines leads to deliver the equivalent of 36-37.5 g carbohydrate per hour. Based on the above, the eating of 600 - 625 Mliltrmen solution containing 6% carbohydrate will be emptied from the stomach and connected to the intestine within an hour with a maximum supply of energy. When the rate of gastric emptying 10 mL / min from the solution itself is the maximum delivery rate of energy feasible since been eating from 150-250 mL of a solution containing 6% carbohydrate every 15-20 minutes.
Most studies have shown that the proportion of carbohydrate concentration equivalent to 6% or more in sports drinks lead to a slowdown in the rate of gastric emptying.On the contrary, it has found no statistically significant differences in the rate of gastric emptying after drinks that contain a 6% or 8% or 9% carbohydrate by working on the bike strongly equivalent to 65% of maximum oxygen consumption .
Degree osmotic drink
Lead drinks super osmosis (Hypertonic) to lower the rate of gastric emptying, which may be due to increased concentration of carbohydrates and electrolytes in the drink, for example, lead eating a solution containing 10% of the glucose to reduce Gastric emptying rate equal to half, while we find that 40 % of sugar syrup can be emptied from the stomach rate equal to five pure water, when to do exercises with high intensity to prevent a small amount of sugar movement fluid from the stomach into the intestinal tract, and when you add the salt to the liquid occurs more pressure to empty the stomach, it is the point Nzeramlah and during training in hot environments when the need for water far outweigh the need for additions carbohydrates, could hamper the adjustment of higher carbohydrate replace lost fluids.
Temperature of the drink
Found that the rate of gastric emptying was faster after 15 minutes of sports drinks low temperature (5 degrees Celsius) compared to drinks with high temperature (35 degrees Celsius).
Another study suggests that the drinks low temperature (4 degrees grilled) or too high lead to a lower rate of gastric emptying after 10 minutes Addressed compared to sports drinks which corresponds to a temperature body temperature.
PH of drink
Affect pH of the beverage (pH) on the rate of gastric emptying. The degree of pH within the stomach are acidic and soon move digested food (chyme) within the small intestine is pH equation by secretions duodenum and pancreas.The lead concentration and type of acid in sports drinks to influence significantly the rate of discharge of fluid from the stomach, Valahmad weak not necessarily be less effective for acids strong, but acids that be Zrnha partial little be more daunting for the average gastric emptying compared acids which have a weight of partial greater.
The intensity and volume of training
Affect high-intensity workouts a large extent on the rate of discharge fluid from the stomach, and reinforce it concluded that training strongly less than 70% of the maximum oxygen consumption affects low degree on the rate of gastric emptying, while lead training more strongly to low D. in the rate of discharge fluid from the stomach.
Lead high-intensity workouts to inhibition of gastric emptying and usually a very short period of training to benefit from the delivery of fluids during these types of exercises so no sports drinks are essential to high-intensity training and short-time period.
As it turns out there is no D effect to the size of the training on the rate of gastric emptying, after working for a period of 85 minutes on the bike using the intensity equivalent to 65% of maximum oxygen consumption.On the contrary, some studies have indicated that drought and high internal body temperature resulting from continued training lead to a lower rate of gastric emptying.
The quality of training
No different exercises lead to the same degree of influence on the rate of gastric emptying, for example, are unloaded drinks containing carbohydrates at a faster rate during running strongly mobile medium to walk compared with non-practicing persons.And found that the rate of gastric emptying of liquids that contain carbohydrates faster during running compared to cycling, while the empty stomach while running and cycling faster than comfortable.Intestinal absorption of liquids
Lead speed intestinal absorption of fluids an important role in maintaining internal stability of body fluids, especially when training in warm climates may be due to the indigestible material is not absorbed at the same rate or same Almikanezm.The following will address some of the factors that affect the rate of intestinal fluid absorption.
Type carbohydrates and focus
Many studies have shown that the rate of increase in glucose uptake in the intestine jejunum bowel minute settled relatively when approached content glucose mono in ileum to about 200 mmol / L, which leaches most glucose up to 200 mmol / Tran way activity vectors sodium - glucose, which becomes fully saturated above this focus, and then the gradual increase in glucose uptake are both by the low concentration or attract solutes, and therefore the excessive increase in the concentration of glucose mono lead to lower water absorption.
Several studies suggest that there is no significant differences in glucose uptake between solutions containing glucose mono or containing Almaltodickstren, because lotions that contain Almaltodickstren be low osmosis for glucose mono, so the water consumption is faster than solutions containing on Almaltodickstren with not absorb a lot of carbohydrates.
While one study concluded that replacing glucose mono carbohydrate bilateral Altskr or Almaltodickstren leads to increased intestinal absorption of glucose.
Adding amino acids in sports drinks to increase the effectiveness of the absorption of solutes and water. This has been proven in tests conducted on animals, while studies did not reach similar results when adding amino acids to sports drinks that contain carbohydrates in humans.The results of the studies concluded that the addition of amino acids to sports drinks has led to the inhibition of absorption of water or fails to increase the absorption process, has been attributed to the increase in the degree of osmosis drink.
Degree osmotic intestine
Usually osmosis degree of the contents of the small intestine in an individual fasting between 270 - 290 million أوزمول / kg, which is equal osmosis for blood serum. And of osmotic change the degree of ethnic Ashrwallvaúfa after eating or fluid according to the osmotic change the contents of the stomach and the rate at which they are discharged into the small intestine.Thus, the osmotic intestine back to what it was (equal osmosis) as a result of the movement of water and electrolytes inside and outside the intestine nearby, and after that become intestinal contents equal osmosis remain intact during the absorption process.And varies the time required to achieve this, according to the degree of osmosis and size food flowing from the stomach, for example, the water becomes equal osmosis quickly within twelve and ileum near by the flow of sodium and electrolytes, while containing beverages of 10-16% carbohydrates, such as fruit juices, it requires time longer, and then pass a longer distance from the small intestine. The increase in the time required to bring about equal degree osmosis lead to reduce the rate of water absorption, and based on the foregoing, the rate of depletion of water increases with the contents of the intestinal lumen osmosis.
While some studies concluded that drinks less degree osmosis 200 mM أوزمول lead to lower rate of fluid absorption in the intestine compared drinks ranging the degree Tnadhaa between 200-260 million أوزمول / kg.
Concentration of electrolytes
Sodium plays an active role in the transfer of many of the sugars and amino acids and organic salts and bile salts, sodium is also important to bring about a reduction in osmotic pressure which is necessary for the absorption of water.There are no additional Mnhlat have the same effect on the absorption of water than sodium, which may be due to the role played by the President in the effective transfer of food, and therefore it is necessary to add to beverages used in restoring the water balance.
Due to the flow of sodium in the blood quickly into the small intestine nearby and it does not lead sodium from external sources to activate vectors food but has been associated improvement in the absorption of carbohydrates from drinks that contain maltose and Almaltodickstren presence of a high level of sodium (greater than 100 mmol).
Based on the foregoing, it is clear that the addition of sodium to sports drinks that contain a small percentage of carbohydrates leads to better absorption of water and carbohydrates bowel.
Temperature of the drink
Stomach adjusts temperature of the drink quickly to the body's internal temperature almost, and then it is unlikely there are large differences between drinks high-temperature or low-that is discharged within twelve bowel minute.
Training
Lead high-intensity workouts to reduce blood flow to the bowel, and because the indigestible materials pass through the intestinal wall into the blood, the lower the blood flow reduces the chance of absorption. However it was found that training strongly equivalent to 75% of maximum oxygen consumption does not affect the rate of absorption of drinks containing carbohydrates and sodium chloride in the stomach.
And one of the researchers reached no differences in the rate of absorption between comfort and training on the bike strongly 30%, 50%, 70% of the maximum oxygen consumption of both water and sports drinks that contain carbohydrates and electrolytes.Carbohydrate supply to improve the level of performance
Many studies have proven scientific sports drinks lead to improved performance as a result of the supply source Azaih energy from external sources (60-75 g carbohydrate / h) where lead carbohydrate intake during training to increase blood glucose levels, as well as the concentration of insulin which improves muscle glucose consumption, and maintain carbohydrate oxidation, and improve the functions of the central nervous system leading to improved performance.
The sports drinks that contain carbohydrates and electrolytes at regular intervals that can improve performance during high intensity activities and short-time period.
Trkizalkrbuhedrat
Should lead carbohydrates in sports drinks to balance between the degree Altskr and taste and gastric emptying and intestinal absorption speed and power supply.
Given the components sports drinks, we find that increased concentration of carbohydrates to more than 7% per liter does not provide players the benefits of additional does not change the maximum rate of oxidation of carbohydrates, and that means the possibility of performance degradation in the case of increasing the level of carbohydrates in sports drinks, which may be due to that increasing the carbohydrate content reduces the rate of gastric emptying and intestinal absorption of fluids, increases gastrointestinal disturbances, leading to a lack of benefit from the carbohydrates and thus degrade performance.
Type carbohydrates
Lead sports drinks that contain sucrose, glucose and Almaltodickstren during workouts that last for long periods of time to improve the level of performance, which is why preferably added to sports drinks, while sports drinks that contain fructose does not lead to improved performance, because fructose is not oxidized directly to energy, but must first convert it to glucose in the liver, which is a relatively slow process and does not help to provide a sufficient amount of muscle carbohydrate, on the other hand do not occur themselves when eating disorders fructose with glucose.Amino acids
So far there is no conclusive evidence that the addition of amino acids to sports drinks lead to improved performance. In theory, eating substrings of amino acids (lysine - Aizulesen - valine) reduce the rate Altruptovan to substrings in amino acid plasma, and thus reduces the consumption of brain Truptovan, thus improving performance by emphasizing the production of serotonin (Serotonin).Vitamins
Play vitamins, especially vitamin (b) a particularly important role in the metabolism of carbohydrates, fats and protein, and vitamins is providing the body with energy, but act as catalysts for the enzymes that work on energy liberalization. Some studies have found that the fluid way race lead to increased loss of soluble vitamins like vitamin water (b) compound, on the other hand some studies suggest that these vitamins do not lose by the race does not contribute to the improvement of carbohydrate metabolism.Caffeine
Adding caffeine drinks sports to increase diuresis, and thus body fluids, has reached some studies to have 50% of the fluid in the urine after supply drinks containing caffeine during just two hours after eating the equivalent of 100% of the fluid lost in sweat while led eat the same volume of water to have only 35%.
This confirms that one of the researchers who provided the injured players drought drinks sports, water and cola-free carbohydrates two hours after hospitalization, and found that players Astbakoa 73% of fluids after ingesting sports drinks, 65% of water and 45% of the cola, and attributable that the impact of caffeine as a diuretic, in addition to the loss of some minerals in the urine.Improve the physiological response
Lead fluid intake in large quantities during training for long periods to prevent or reduce the incidence of drought, which reduces the pressure on the cardiovascular system and thermoregulation body, and thus to improve the level of performance, and are of such protection by eating water or sports drinks well-designed and sizes sufficient to compensate for most of the race, and in both cases, fluid intake sufficient results in increased blood volume - stroke volume - reduce heart rate - increased payment cardiac - increased blood flow to the skin - reducing body temperature internal and improve the level of performance compared to eating amounts few of fluids, and of course the These positive responses occur only when dealing with large amounts of fluids.
Concentration and type of carbohydrate
There is not yet enough data to determine how different types of carbohydrates on the responses of the cardiovascular system or the body's thermoregulation and immune system as well.The sports drinks that contain 1.8% carbohydrate had failed to stop the increase in secretion Alkatakulamin and glucagon or cortisol, while successfully carbohydrates that contain a high percentage of carbohydrates to it.With regard to eating carbohydrates (quantity, number of times communions, type carbohydrates) and responses of the cardiovascular system and immune may become known beyond doubt that eating carbohydrates plays a big role in the production of neurotransmitters and their functions in the brain, and thus can affect the performance level of physical and mental The mood hand during training.
Concentration of electrolytes
Sodium chloride is one of the most important electrolytes in sports drinks because of the role it plays in replace lost fluids of the body in addition to compensation sodium, thus maintaining the osmotic degree (concentration of solutes) in the blood. While lead drink water only to relieve blood plasma and not replace lost fluids race sufficiently, leading to fool the brain for a way to believe that the body had been compensated enough fluids, thus reducing the sensation of thirst and increased urination and both contribute to increased drought.
In addition, the sodium chloride has a significant role in improving the taste of the drink, and stimulate fluid intake involuntarily, and increase intestinal absorption of fluids, and maintain plasma volume, and thus ensure the return of the water balance in the body.
Amino acids
Adding amino acids to sports drinks are not a good choice, because the amino acids can not held constant characteristics for a long time even in the best of circumstances, and therefore its presence leads to a negative impact on the accepted taste and accept the drink as a whole.Speed restore water balance in the body
The rate replace lost fluids after training on a high degree of importance to the athletes, as well as ordinary people, so they must eat large amounts of fluids to avoid health risks that may result from the loss of body fluids during training or work for long periods in hot weather.The concentration of sodium in the beverage intake of the most important components of drinks in determining the degree of compensation for the lost fluids. Thus, the concentration of sodium when ranges between 20-50 mmol / l, it may be enough to re-size plasma and fluid balance in the body. Not be re-water balance in full without compensation sodium and fluids lost in sweat, and therefore, the concentration of sodium sports drinks should be high enough to maintain fluid intake voluntarily compensate sodium lost in sweat.
Some studies also suggest the need to add small amounts of calcium, magnesium and potassium to sports drinks to compensate for the lost in the urine and sweat.The negative aspects of energy drinks
- Vary in response individuals of caffeine, so they should address these drinks carefully to determine their impact, as the lead energy drinks to raise some vital organs such as high heart rate and blood pressure (sometimes to the point of palpitations), dehydration and like the rest of stimuli lead to insomnia and lack of sleep.
- Should not be eating energy drinks during workouts that last for long periods, because the caffeine will lead to increased fluid loss and thus dehydration.
- Lead energy drinks with alcoholic beverages to numerous health risks, where energy drinks contain some material stimulant while alcoholic drinks contain some inhibitory substance, and The combination of the impact of each to many of the health risks that may lead to death.Obscures the stimulating effect of energy drinks drunk by the individual, and prevent him from Note the amount of alcohol ingested, where fatigue is a means by which portends the body to stop drinking.May lead the stimulating effect of energy drinks to discourage the influence of alcohol resulting in vomiting during sleep, respiratory or stopped.Lead the inhibitory effect of alcoholic beverages to harm the status of thermoregulation in the brain, leading to a lack of a sense of the body how it needs to liquids, in addition to energy drinks contains caffeine, which increases urine, leading to dehydration.
- Energy drinks before or during training can cause stomach and intestinal disorders because they contain a high concentration of carbohydrates.
- Fructose may have a laxative effect of the intestines, according to the energy drinks are not suitable to be addressed shortly before training or during any training is accompanied by loss of body fluids in race Oassaobac in digestion.
- Energy drinks are not the perfect beverage to be addressed during the hospitalization of training in situations where rapid restoration of lost fluids is essential.Negative aspects in sports drinks
- Could not eat a sports drink in sufficient quantities or used in large quantities in a short period to stomach and intestinal disorders, so try eating small size and at frequent intervals to avoid these risks.
- Acidic sports drinks and is considered one of the factors associated with dental enamel erosion.
- The use of sports drinks alone to damage the teeth, so must the athletes who use sports drinks constantly (endurance players) Dental Health Care.The ideal sports drink
Type carbohydrates and focus
- Must contain sports drinks on a very small percentage of carbohydrates (6-8% carbohydrate) and preferably complex carbohydrates such as fructose and Almaltodickstren to facilitate the passage of water through the walls of the intestine.
- Can increase the proportion of carbohydrates to 10% when the individual does not need to replace the fluids primarily.
- Do not try eating drinks redundant Altskr they occupy the stomach for a long time, as they attract water from the intestine, thus not doing its part to replace lost fluids in the race.
- After the end of the training must be energy drinks that contain a large amount of sugars, and to compensate for stocks depleted glycogen during training.
The concentration of electrolytes in the drink
The sodium more electrolytes important, because it helps to absorb water, it also prevents the so-called "poisoning symptoms water" and that the most important symptoms of nausea and dizziness, vomiting, and affect the racers long distances who drink large quantities of pure water or drinking fluids that contain carbohydrates only Without electrolytes, which leads to a lack of sodium in the blood.Must sports drink also contains a small amount of salts lost in sweat such as potassium, chlorine and magnesium.
Temperature of the drink
Must be brew temperature less than 15 degrees grilled, and lower the temperature (7.5 - 9 degrees Celsius) increased rid of excess heat delivery method, but if you drink too cold may lead to stomach cramps.
Size sports drink
Need sports to a large amount of fluids when training in hot weather, in which case the amount each time 150-200 mL, which is equivalent to one cup, and different amount, according to can digest every athlete without a feeling of fullness, so you must specify this Quantity during training.
Here are some benchmarks that will help in choosing the ideal sports drink according to the timing of use:
Before training
- Drink should contain 2-3% carbohydrates to help restore water balance and increased energy stocks.
- Should be complex carbohydrates (such Almaltodickstren) to avoid surprises drop in blood glucose level during training.
- Must drink contains 100 milligrams of sodium and 40 milligrams of potassium approximately every 240 mL water to speed up the absorption of water bowel and increase the concentration of electrolytes.
- Antioxidants such as beta carotene and vitamin C and vitamin E to prepare the body to deal with free radicals during training.
During training
- Must contain drink 6 - 8 carbohydrates to supply working muscles with an additional source of energy and increase intestinal absorption of water.
- A combination of simple and complex carbohydrates: (such as glucose, fructose, Almaltodickstren) for providing a rapid and prolonged source of energy to compensate for the glycogen reserves.
- Must drink contains 75 milligrams of sodium and 25 milligrams of potassium per 240 mL of water to replace lost electrolytes in sweat.
- Drink must contain at 500-1000 mg of glutamine per 240 ml of water to maintain the stock of glutamine in the working muscles.
- Antioxidants such as beta carotene and vitamin C and vitamin E to offset the increase in free radicals produced during the training, and then increase the effectiveness of the working muscles.
After training
- Must drink contains about 50 grams of carbohydrates to compensate for stock glycogen.
- A combination of simple and complex carbohydrates to avoid rebound resulting from the sudden drop in blood glucose levels, improved response to insulin and increase the stock of glycogen.
- Must drink contains 12 g protein to help stimulate insulin responses and provide the body with amino acids that work on the speed of repair damaged muscle and the ratio is 1/4 carbohydrate to protein is ideal.
- Add 2-3 g glutamine to increase immunity and avoid infection and speed up the healing process.
- Acceptable percentage of vitamin B to help metabolism and energy compensation.
- Antioxidants such as beta carotene and vitamin C and vitamin E to offset the increase in free radicals produced during training and then increase the effectiveness of the working muscles.
Source: d. Adel Helmi Ali Shehata
