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Sports Drinks Analysis ᐅ What to Drink when You Work Out (+ Recipe)
You get homefrom a 30-minute run tired but happy. You’ve really earned a tall glass of juice, right? Maybe not. It’s true that you need to replenish lost fluids after exercise, but it’s very important to think about what you drink after sports. The duration and intensity of your workout determines what is the best drink to rehydrate effectively.
H2: Why hydration is so important in sports
The human body is made up of 50 to 70% water. This is why it is so important to rehydrate soon after working out. Are you drinking enough every day?
Even just 2% dehydration will affect your physical performance. (1)The most common signs of dehydration are thirst, fatigue, muscle weakness, headaches, and muscle cramps. That’s why it’s important to remember to drink before you get thirsty! You should also be well hydrated before you start your workout.
Not everyone needs the same amount of fluid to stay hydrated. Use our liquid requirement calculator for guidelines:
For longer workouts ( > 60 minutes) the recommendationis 150 ml of fluid every 20 minutes. But when do you really need sports drinks?
What are sports drinks?
Sports drinks are what is called “functional beverages”. Made up of water, carbohydrates, minerals and micronutrients, they hydrate you during exercise and give you energy during longer endurance workouts. Sports drinks can be purchased ready to drink, as effervescent tablets, or as a powder. You can also make them yourself.
When you do a tough workout, you are bound to perspire. When you sweat you lose valuable minerals that your body needs to be able to perform. Make sure the electrolyte drink you select contains the following micronutrients:
sodium chloride
potassium
magnesium
calcium
iron
copper
zinc
The right beverage for every workout
Hypotonic Drinks
Hypotonic drinks contain a lower concentration of carbohydrates and salt than blood. They are a great thirst quencher because they rehydrate you fast.
mineral water (or tap water)
cold teas (herbal, fruit)
non-alcoholic beer
Hypotonic beverages are the right option for casual athletes (moderate exertion < 1 hour). Isotonic Drinks When the fluid concentration of a beverage is the same as in the blood, it is called isotonic. This kind of sports drink replaces lost fluids the fastest and is the right choice for high endurance, high intensity interval workouts lasting several hours. Isotonic drinks replenish energy and salt. Iso drinks Mix juices and carbonated mineral water 1:1 Drink isotonic beverages after intense workouts (duration > 1 hour) to replace fluids and energy.
How to make an isotonic sports drink at home
70 ml fruit syrup
930 ml mineral water (approx. 600 mg sodium per liter)
20 g maltodextrin
1.5 g saltTip:
Lightly sparkling or still mineral water is easier on your stomach and the better option for sports drinks.Hypertonic Drinks
Hypertonic drinks contain a higher concentration of carbohydrates or electrolytes than blood.
Energy drinks
Fruit juices,100% – undiluted
Malt beer
Soft drinks
Due to their high sugar content hypertonic drinks are great for filling up your glycogen stores, but can’t substitute liquids (after intense exercise > 1 hour) for casual athletes.Good to know:
Sports drinks shouldn’t be carbonated or contain alcohol or caffeine.Deciding which sports drink is right for you depends on your needs. Body weight, temperature, and physical condition play an important role here. It’s always a good idea to hydrate with isotonic drinks before exercising and when you are doing a long, tough workout.
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Late-Night Cravings? 5 Healthy Snacks for Weight Loss
The jury is still out on whether eating late at night leads to weight gain. But one thing is certain: if you want to lose weight, you need to create a calorie deficit. The number of calories you consume or cut per day makes a big difference.
But when late-night hunger pangs strike, we recommend grabbing one of these 5 healthy snacks for weight loss.They are not only low in calories but taste amazing!
5 healthy snacks
1. Avocado with cottage cheeseCottage cheese is packed with natural protein and fills you up without a lot of calories. A high-protein diet (consisting of dairy products, among other things) has been shown to lead to weight loss.(1)Cottage cheese also contains the essential amino acid tryptophan. This calms the nervous system and makes it easier to fall asleep. Tip: If you add a little avocado to your cottage cheese, you provide your body with high-quality fatty acids. These polyunsaturated fats are good for your cholesterol levels and reduce your risk of cardiovascular disease.(2)
2. Carrot sticks with hummus dipBaby carrots or carrot sticks with two tablespoons of hummus – this healthy snack is ideal for weight loss. Valuable fatty acids, high-quality protein and fiber leave you feeling full without weighing down your stomach.
3. Apple slices with peanut butter
If you get hungry before bedtime, cut an apple into slices and put one or two teaspoons of peanut butter on top. Simple but delicious! Just make sure to use natural peanut butter. It shouldn’t contain any palm oil, sugar or other additives.
4. Greek yogurt with blueberriesDid you know that blueberries are a very nutrient-rich fruit? They contain plenty of antioxidants, which have a positive effect on your immune system. They are also low in calories. Together with Greek yogurt they make for a high-protein, low-calorie snack that keeps your body supplied with nutrients overnight.
Are you vegan?
Simply substitute soy yogurt for the Greek yogurt. One serving (250 g) provides you with 10 g of protein.5. Whole grain toast with ham
A slice of whole grain toast with two slices of low-fat ham can satisfy small cravings before going to bed. This healthy snack also has the added bonus of being low in calories (just 150 calories per serving), thus making it perfect for weight loss. Plus, it provides you with 10 g of protein. Try adding a few slices of cucumber or tomato for a little extra nutrition.
Are you also interested in a healthy weight loss drink to go with your bedtime snack? Then give one of these 5 drinks for a good night’s sleep a try.
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