The feeling of fatigue and apathy towards everything is familiar to many. However, if in a standard life situation you can try to arrange an unscheduled day off, then athletes, especially during the period of preparation for competitions, cannot afford such a luxury. In a short time, sports energy will give strength, which, in addition to a direct increase in energy, has other beneficial effects.
What is sports energy?
We have already briefly answered the question of why we need sports energy drinks. It remains to figure out what this type of sports nutrition is. So, these are carbohydrate or carbohydrate-protein mixtures, which are based on carbohydrates with different chain lengths. As a rule, these include glucose, fructose, maltodextrin and others.
Manufacturers add plant components to the composition of sports energy drinks that have a stimulating and tonic effect. It can be caffeine, guarana, ginseng or yohimbe extracts and so on. In addition, the composition includes vitamins, minerals, amino acids. Some energy drinks also include L-carnitine. Sports energy drinks are available in the form of capsules, soluble powders, drinks (isotonics) or gel.
How do sports energy drinks work?
The advantage of sports energy drinks is the rapid entry of carbohydrates into the blood. This type of sports nutrition is resorted to when they want to increase their endurance, extend the workout.
Reasons for taking energy drinks include:
- The desire to dramatically increase strength, energy.
- Normalization of water-salt balance in the body, prevention of dehydration.
- Preservation of protein in the muscles, and with it the entire muscle mass of the athlete.
- Fat burning effect (including due to the addition of L-carnitine).
During exercise, sweat is released, the body losing moisture becomes weaker. The heart begins to pump thickened blood with great effort, the athlete may feel dizzy and lose strength. The intake of sports energy drinks helps to restore the water-salt balance. By the way, that's why the drink has a salty aftertaste.
Popular Sports Energy Drinks
Effects of taking sports energy drinks
Some believe that due to the high content of carbohydrates, energy drinks are almost identical to mass gainers. However, they are distinguished in sports nutrition in a separate group.
- Such sports nutrition as an energy drink puts the nervous system into a state of increased activity.
- The athlete becomes more concentrated, attentive.
- The reaction improves, the work of the brain is activated.
- Caffeine, guarana. L-carnitine is important for the fat burning process, so sports energy drinks are used by those who want to lose weight.
How to take sports energy?
Any sports nutrition, including energy, must be taken, guided by the instructions, in the indicated dosage. Soluble powder is drunk in small sips, usually during training, between sets, to ensure the regular supply of necessary substances to the body. It can usually be diluted with non-carbonated water or milk. Standard proportions: 50 g per 0.5 liters of liquid, but it is better to check the instructions. There is a temptation to drink everything at once, you should not do this.
In the composition, it is important to pay attention to the glycemic index. If it is high, you need to take the energy drink half an hour before the start of the workout. And on the day of lack of physical activity, it is better not to use sports energy at all, so that excess carbohydrates do not turn into fat and insulin does not begin to be actively released. In addition, they do not take energy drinks at night so that the ingredients do not interfere with the production of somatotropin growth hormone.
When it comes to dosage, it is important to take into account the height, weight of the athlete and the type of physical activity. It is generally accepted that a regularly exercising person needs at least 60 kcal per 1 kg of body weight per day.
The benefits and harms of sports energy drinks
Speaking about the benefits and harms that sports energy can bring, it is worth noting that not only the composition is important here, but also the individual characteristics of the athlete's body. Achieve the perfect body and achieve high results will help combined effect of training and diet, combined with properly selected high-quality sports nutrition.
Both powder, and drinks, and gel have pleasant taste characteristics. As we have already noted, guarana and caffeine are often components of energy drinks. If you take this type of sports nutrition too often, intending solely to increase the load in training, this can lead to exhaustion of the cardiovascular system. Perhaps the development of cardiac arrhythmia, increased pressure.
Energy drinks are also dangerous for people whose metabolism is slowed down. In this case, caffeine will be excreted from the body longer. Perhaps the appearance of insomnia, a general increase in anxiety, a rash on the face.
Doing physical exercise is a must. Otherwise, despite the fact that the energy drink is sports, you run the risk of gaining excess weight. There are studies according to which the intake of sports energy drinks can lead to digestive problems and seizures. In other words, be sure to follow the instructions, study the possible side effects, and don't overdo it.