How Athletes Should Choose the Right Sports Drink

Lori Russell,MS RD CSSD
经过Lori Russell,MS RD CSSD
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How Athletes Should Choose the Right Sports Drink

Regardless of your athletic discipline or performance level, chances are you’ve reached for a sports drink during a training session or competition. These drinks are designed to give an exercising body what it needs by providing specific amounts of碳水化合物,,,,钠,钾and occasionally other functional ingredients. Water is great for补水的身体,但是,在长时间的高强度锻炼时,运动员不仅损失了水,这是体育饮料可提高性能的时候。

尽管这些饮料可以提供性能优势,但它们在提供的尺寸和品牌方面提供了很大的差异。这是考虑到哪种饮料时需要知道的:

CARBS

碳水化合物是macronutrient这为运动饮料提供了卡路里。这是因为在长而强烈的身体劳累过程中,糖原损失需要外源性碳水化合物来燃料能量需求。当涉及到提供的能源量时,运动饮料差异很大。一些碳水化合物的含量很低,碳水化合物的热量为10-50卡路里,而另一些卡路里的热量超过300卡路里。大多数混合物的设计旨在提供6-8%碳水化合物的等渗浓度,通常耐受性良好,并迅速被人体吸收。较高的浓度可能导致胃问题,较低的浓度可能无效。

When choosing the right mix for you, consider how much energy you need during your workout and how much of that you want to come from liquid versus solid food. How much fluid an athlete needs per hour can vary greatly depending on clothing choice, temperature and humidity. However, the number of calories needed per hour stays relatively the same. When an athlete overconsumes sport drinks, due to an increased need to drink fluids, it can cause severe gastric upset. Due to this, athletes should take care in determining how many calories they put into their bottles and separate calories from fluids and solids.

When an athlete sweats, sodium is the second greatest loss next to water. Just as drink blends vary greatly in carbohydrates, they can vary greatly in sodium concentrations as well. To complicate this,sweat钠损失的范围很大。一名运动员每小时可能会损失500毫克,而另一个运动员在同一锻炼中损失了2,000毫克。当钠无法正确替换时,它可能会导致性能束缚和更严重的医疗状况。一个简单的汗液测试可以告诉您多少钠可以代替每盎司消耗的液体。没有测试,您可以猜测。

如果正常的训练会使您的衣服上有咸皮或白色污渍,您可能会出汗更高的钠含量,应该寻找矿物质量更高的运动饮料。在确定您的饮料应该有多少钠时,还要考虑提供什么固体食品。

其他电解质

混合饮料也含有少量的magnesium, potassium and calcium. While these minerals are crucial to health and nerve function, they are lost in very small and manageable amounts in sweat. The amount lost in sweat varies little person to person making replacing these during training less crucial to overall performance. Look to get these minerals as part of a generally healthy, balanced diet instead of stressing over the amount in your sport drinks.

FUNCTIONAL INGREDIENTS

现在,运动饮料超越了咸糖水。如果您正在寻找竞争优势,则可能需要寻找提供一些额外功能的混合物。在寻找专业组合时,请考虑您的绩效目标,营养状况,胃耐受性和训练条件。

Beet extract can promote endurance, ginger can settle a nervous stomach, branch chain amino acids can prevent muscle breakdown during endurance efforts, caffeine can promote alertness, B12 can boost energy levels andnootropics可能会刺激精神焦点。需要进行更多的研究,以确定这些特殊成分中的哪种是有益的,哪些是安慰剂,甚至更糟的是浪费金钱。

如果在温和的温度下锻炼,短时间或轻松强度,大多数运动员将能够单独使用水。但是,当事情变得炎热,潮湿,漫长而困难时,是时候到达运动饮料了。确保选择一种您喜欢的风味,因为他们知道自己喜欢这种味道会增加喝酒的可能性。找到混合体可以在各种物理强度范围内耐受性。请记住,您可以调整使用的混合比,以创建一种更好满足您特定需求的混合物。

关于作者

Lori Russell,MS RD CSSD
Lori Russell,MS RD CSSD

洛里,,,,MS RD CSSD is an accomplished sports dietitian; she holds a Master’s Degree in Human Nutrition and Certification as a Specialist in Sports Nutrition. As a current professional road cyclist and previous elite marathoner and ultra-runner,洛里第一手知道食物可以提高或降低性能的增长。她了解平衡优质全食饮食与科学支持的表演营养的重要性,并努力与他人分享此信息。了解有关她的更多信息@HungryForResults

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