Fitness & Yoga: Sport

Homemade isotonic drink. Definition and information

A homemade isotonic drink is a preparation that provides hydration and replacement of electrolytes in the body when there are significant losses (sweat, diarrhea, etc.), since it is composed of water, minerals and carbohydrate, which makes it suitable for said end.

The isotonic drink is so called because it has a quantity of sugars and minerals, dissolved in water, similar to that found in the blood. This is the main benefit of this liquid, since the intestine absorbs them immediately, passing almost directly to the blood, so they improve hydration and maintains the digestive functionality.

In many occasions they are known as sports drinks, since it is the use that is most given to them and the objective with which they were created: to replace water and lost minerals that are lost when sweating excessively during intense sports activities.

What is an isotonic drink for?

The isotonic drink helps improve performance in physical activities, preventing blood glucose lowering, as it is able to provide what the body needs at those times, immediately.

These drinks provide energy and regulate blood sugar levels (glycemia), accelerating the assimilation of water and reducing the loss of glycogen reserves in the body, preventing people from becoming dehydrated and losing balance.

How to prepare an isotonic drink

Although there are good brands (Aquarius, Mercadona, etc.), preparing your own isotonic drink can bring you great benefits, since you will avoid expenses and you will consume something more natural, made by yourselves. Every isotonic drink should include water, since this is its main base, as it is a natural restorative for people who perform physical exercise.

On the other hand, this mixture to create a homemade isotonic drink will need a teaspoon of unrefined sea salt, which will give the mixture the iodine, chlorine and sodium that you will need when doing physical training. You should also add sodium bicarbonate and two tablespoons of sugar.

In addition, the water provides a mineral contribution that only together with other ingredients will provide the aforementioned benefits. You must also add to the isotonic drink, two lemons or oranges, to give it a rich flavor, minerals and vitamins.

Sodium, calcium and potassium can give a better taste to the isotonic drink, but with the mentioned ingredients, you will have your own healthy extract and at a good price.

You must mix the ingredients mentioned in a liter of water previously boiled, adding them to a blender. You can also vary the fruit, placing grapefruit or guarana. In this way you will create your own isotonic drink, which will help you when you practice some physical activity, so that you recover the lost nutrients.

Precautions to consider with isotonic drinks

Although it is usually advisable to drink an isotonic drink every time you go to practice some sport or physical exercise, in reality they are not absolutely essential, especially if the practice is short and of low intensity, as long as the sweating is not excessive due to a very hot environment, at which time it is advisable to have one of these drinks at hand.

The consumption of an isotonic drink is recommended when the physical activities are really intense, long lasting and the sweat is excessive. Because the temperature in the body rises considerably during exercise, causing the body to lose water and salts through sweat. Therefore, a drink of this type helps to recover lost substances.

That said, when you go to practice sports do not forget to take one or two glasses of water before starting. Repeat this in the course of the activity or after finishing it, even if you are not thirsty, as this will help keep the liquid and nutrients in your body, and you can keep the rhythm.

If the topic has been of interest to you, I invite you to continue reading the related articles that are listed below, as we have several entries on the subject of isotonic drinks, from different points of view.

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When we perform physical exercise, we must take into account that in addition to having fun and having worked our technique or skills for that sport, our body suffers certain effects that we would have to counter to not wear out.

Effects of physical exercise

About nutrient consumption: During exercise, our body has used part of its reserves of glucose, ie glycogen, to obtain the necessary energy. Through sweat, in addition, have lost fluids and electrolytes, especially sodium.

On the defenses: There is an increase in oxidative stress and an inflammatory situation that although useful to generate the physiological adaptations to the exercise, can put at risk the health of the defenses, especially if it does not consume enough energy and antioxidant vitamins and phytonutrients.

About muscle: Due to muscle contraction during exercise can produce muscle damage that, without proper care, can cause injury.

Finally, an unbalanced diet and poor recovery can produce both physical and mental fatigue.

HOW TO CONTRACT THE EFFECTS OF THE YEAR

On the one hand we must favor a correct recovery, filling again glycogen stores with a sufficient intake of carbohydrates and correct the balance of fluids and electrolytes.

On the other hand we will have to stimulate our antioxidant system and control the immune response.

And finally propitiate the regeneration and synthesis of new proteins.

BROADLY SPEAKING, IT WILL BE KEY THAT THE DIET IN GENERAL IS SUFFICIENT IN ENERGY AND ADEQUATE IN NUTRIENTS. WE CAN LOOK AT THE MEDITERRANEAN DIET AS A HEALTHY DIETARY PATTERN.

And more specifically, at the end of the sports session, it is recommended to take advantage of the anabolic window to enhance the total recovery. The anabolic window is a term used to define the phase following physical exercise in which with the consumption of adequate nutrients we can get from "wear" (catabolic process) to "construction" (anabolic process), and in this way favor the regeneration of tissues. This window is calculated to be at its best during the first 45 minutes after training.

RECOMMENDED FOODS FOR THE ANABOLIC WINDOW

Taking these premises into account, it will be important at this stage to provide the body with:

Water

Sodium

Carbohydrates (1 g / kg body weight)

Proteins (0.3g / kg body weight)

Vitamins, minerals and antioxidants

We can do it based on supplements designed for this purpose that contain such nutrients or prepare it ourselves with food:

We will have a base of: milk, liquid yogurt, fresh cheese beaten or soy drink that will provide us with quality protein and water.

Afterwards we add carbohydrates: fruit (it will also give us vitamins, minerals and antioxidants, some of the most recommended for its nutritional value are kiwi , strawberries, orange, banana or melon), cocoa, coconut water or drink of almonds or rice , cookies or cereals, honey or sugar or jam.

Examples of post-exercise foods

Smoothie 1 200g beaten cheese 0% + coconut water + 2 yellow kiwis and 5 strawberries.

Smoothie 2 skimmed natural yogurts + 200 ml of rice drink + 1 banana

60g bread with fresh cheese 0% + 1 kiwi + 2 tablespoons honey

Milk bowl + 1 sliced banana + 40 g of cereals.

For years we have been told that cardio is the best way to eliminate fat and lower those extra pounds. And by cardio I mean low intensity aerobic exercise, you know, jogging and jogging for hours and hours. But is it actually more cardio effective than weight training to burn fat?

The myth of cardio and the "fat burning zone"

It is believed that to lose body fat you have to burn fat during exercise. It is therefore recommended that you do cardio with a heart rate in a specific range known as the "fat burning zone" (typically between 60-70% of your maximum heart rate).

It is assumed that if you exceed that range, burning fat would not be possible since you would use glucose instead of fat as the main source of energy.

It is true that a greater percentage of the calories burned during low intensity cardio come from fat and that by increasing the intensity (like when training with weights or sprints) the calories used come mainly from glucose.

However, the above ignores one fact: the use of fat as a source of energy during exercise has very little effect on total fat burning.

In other words, the origin of the calories used during exercise is irrelevant; what matters is the total number of calories burned. As long as you burn more than you consume (and absorb ), the body will reduce its fat stores.

How to burn more calories without exercising more

After training, a phenomenon known as EPOC (Excess Post-Exercise Oxygen Consumption ) in which your body burns extra calories to recover . During this process you increase your oxygen consumption in order to repair damaged muscle, synthesize proteins, remove lactic acid, among other things.

It's like a kind of maintenance work to repair the "damage" of the exercise and return to your body to the state it had before training.

This extra work increases your basal metabolism by 4-10 +% for 24 hours or more after weight training. The more intense (read: tired) and the longer the exercise, the greater the increase. For this reason COPD is very low in low intensity cardio.

Because of these differences it is thought that, thanks to COPD, heavy weight training has an advantage over cardio as it burns calories even when lying on your couch watching Netflix. Here are some facts:

In a group of women it was found that COPD caused an extra 60 calories expenditure during the 16 hours after exercise.

A similar result was seen in a group of men: 80 extra calories 14.5 hours after weight training.

An extra 100 kcal burn has also been observed 24 hours after a weight session.

Also, one study found an increase in metabolism of 90-180 kcal 15 hours post-exercise.

Finally, one research found the following (impressive) results: 404 extra calories burned 24 hours after finishing training, and another 369 calories during the next day; a 19-21% increase in basal metabolism.

These results suggest that weights training using "large" multi-articular exercises cause small increases in your metabolism that remain until one day after training and, as they accumulate over the months, can have an impact on fat burning in the long run.

This is not observed with low intensity aerobic exercise, in which only burns 5 to 35 calories after exercise.

Two factors of weight training that cardio does not have

The calories burned by COPD may not be too many, yet weight training gives us two elements that cardio does not have and are beneficial:

Maintain or increase your muscle mass. The muscle shapes your body and also lengthens your life.

Preserves your basal metabolism. Higher metabolism = more calories burned during the day = greater ability to burn fat.

When choosing the best method of burning fat, we can not lose sight of its chronic effects on our body: which burns more calories in the long run, maintains your muscle and preserves your metabolism?

What we know about cardio and weight training

Low intensity cardio

Pros:

Burns 7-9 calories / minute.

Improve your physical condition.

Cons:

It does not increase your muscle mass, it can even decrease it if it is the only activity that you practice.

It does not strengthen your muscles, it makes them more resilient.

It does not define (tone) your muscles.

For many (I include myself) it is more boring than waiting in the dentist's office.

Weight training

Pros:

Burns 7-10 calories / minute.

It retains or increases your muscle mass when you are in a caloric deficit.

Saves your metabolism by following a calorie restricted diet Strengthens your muscles and makes them more tough.

It gives shape (defines, tones) your muscles.

Improve your physical condition.

It's fun. There are thousands of methods and exercises that you can try.

Cons:

Are there any?

So, do not I need cardio to burn fat?

No, you do not need it.

In a world where we had to choose one, weight training would triumph. It gives you more for less, cardio not.

And why not use both?

Fortunately, we do not have to choose one over the other. Weight training and cardio training complement each other:

Comparing fat burning in two groups that trained 60 minutes 3 times a week (one did cardio and the other combined with weights) found the following:

Cardio group: they lost 3.1 kg of fat, but also lost 2.7 kg of muscle.

Cardio + weight group: lost 10 kg of fat and increased 1.8 kilos of muscle.

Conclusion? If you want to burn fat and shape your body as quickly and effectively as possible, make weight training your priority and, if you enjoy it, supplement it with cardio sessions, and if you do not like it, you do not have to. Go to weight training as your main course, cardio as dessert.

Running is not the same as riding a bike, as doing yoga is not the same as taking an aerobics class.

There are many exercises that allow you to be in shape, but to obtain a greater benefit, or simply to feel better, it is advisable to wear the most appropriate clothes to perform each type of physical activity.

It is not about going out to buy all kinds of shirts and pants, even more if you take into account the high price usually branded sportswear. But once you have chosen the sport you want to practice it is important to know what type of garment is best for doing that exercise.

Functionality, comfort and durability are three aspects that must be taken into account, in addition to the appearance, although there are other factors that influence the decision.

To Measure

Loose pants are not ideal for riding bikes, while clothing with little flexibility will limit your movements in yoga and pilates classes.

"For customers it is important to know what exercise they are going to do," Dhyana van der Pols, head of textile and production innovation at the World Federation of Sporting Goods Industry (WFSGI), told BBC World.

"At present there are many trends, one of them is that the sport is having a fusion with fashion that you can see in fabrics, colors and fibers," he explained.

Once you consider the activities to be performed and how often, it is important to determine the measurement that best suits your body's texture, since there are garments that despite being a smaller size are flexible enough to fulfill the function that is needed.

"What manufacturers are concentrating on now is trousers that are compressed, ultra-light materials, that is, fabrics that help you improve performance and achieve your goals," said the specialist.

Appearance

Van der Pols pointed out that it is important not to confuse comfort with vanity, as it could be detrimental when it comes to exercising; although it is also true that appearance also plays a relevant role for the motivation of people.

"An example is what happens in Colombia, where women like to have a good figure, with beautiful breasts and buttocks and correct proportions," explained the WFSGI leader.

"What happens there is that the shape of the clothes is important, so it has incorporated a technology of corrector figure in sportswear."

"Then you come across high-compression fabrics that have integrated functionality of the shape." People realized that before women had to wear bras to keep their shape under their sportswear, which was very uncomfortable. need was studied and that was why it was satisfied, "he said.

Fibers

There are exercises that make you perspire more than others, while doing it in a gym or outdoors also makes a difference.

In any case the important thing is to make sure that the body stays as dry as possible and with enough ventilation to avoid overheating.

"Another trend that is very strong is high-intensity, high-temperature training, which takes place primarily indoors or in a gym with personal trainers and trainers," Van der Pols said.In this regard it is advisable to avoid cotton garments, which could be used in activities of low intensity or little movement.

The problem is that cotton is a material that does not let the body breathe, it also gets wet with sweat and becomes heavier and annoying.

In this case you should look for a type of synthetic material that serves to repel sweat, such as nylon and polyester, in addition to expelling moisture from the body through the fabric.

"It all started at the request of the professional athletes who demanded better fabrics," said Van der Pols.

"About four years ago, the trend was for moisture control, rapid drying, antibacterial and durability, which was what endurance sports were for. What happened next was that there was a transition from the same needs to the general market ".Covers

It is not as relevant to most tropical countries, but it is not important if the exercise is practiced outdoors early in the morning or at night.

To counter times of cold and heat it is advisable to play with layers that can increase or decrease as the body's temperature rises or falls during exercise.

The formula is to have a base layer that allows breathing to the body, but at the same time maintains the heat. Then you can choose a lighter layer and finally with a protective layer impermeable or that serves to cut the wind.

During hot days it is important to dress properly to avoid excessive sweating and keep the body hydrated.

Other factors

"It is also happening that people not only want to look good during exercise, but before and after. People are not changing more when leaving the gym, they simply put on a windbreaker or a raincoat and continue with their daily routine. that in the last two and three years there has been tremendous technological development. "

In this sense Van der Pols referred to devices such as monitors, bands and accessories that are incorporated into sportswear.

Other items that may be relevant are the number of pockets - like to carry the keys - and the color: the light or reflective tones are the most recommended for outdoor exercise at night.

Footwear should also be carefully chosen, taking into account the function to be given and the type of foot.

The underwear should not be neglected, as both women and men need garments that hold and protect their intimate parts.

Finally, before making the final decision, it is preferable to test each of the garments that are to be purchased since, in addition to the variables indicated above, it is crucial the sensation that clothes generate in people.

Only then can you be convinced that the right choice was made.

The gym is one of the places where people can not care about their appearance and concentrate only on working their body to show it later. However there are items that help us exercise much more efficiently.

1. Sport Bra

Comfort starts from the inside... a basic for women in the gym is a good sports bra, one that gives you the proper support for your type of bust, that has nothing to bury you, that you are comfortable of the suspenders and of fabric that allows you to perspire without problems.

2. Elastic garments made from synthetic fibers

The fabric is the key to gym clothes ... We do not recommend cotton clothes because it absorbs all the sweat you transpire, becoming a large wet towel that hugs you, causing unnecessary cold and moisture.

In the sports stores you will find appropriate fabric blouses that allow you to move and perspire ... Look for tight blouses so you can observe your postures and see the changes that occur in your body.

3. Lycra Pants

It is basic to be able to move comfortably so look for super elastic underwears and you are comfortable, do not buy anything that tightens a little, no matter you go to lose weight, buy the size you really need to make your clothes not something that you have to worry about

A suggestion for girls who practice yoga or pilates: look for pants that have heel straps, this will make your clothes never move during exercises or postures. Also recommended are those that have elastic in the ankle part.

Avoid clothing with closures because they can get buried in your skin during exercise... Also make sure the seams do not scrape or uncomfortable.

Avoid pants too loose because they can get stuck in the devices.

4. Gloves

If you do weights or some exercise in which you take bars or dumbbells gloves are indispensable. Look for some super comfortable ones, some with which you can open and close your fingers without problem and do not scratch you from anywhere.

5. Tennis

Today there are different types of tennis for each exercise. There are some special activities to do salon activities, with special traction for those who do zumba or aerobics, there are tennis ideal for running, tennis special for doing Cross Fit or Les Mills ... look for the ones that best fit the exercise you do and feel them super comfortable.

Your tennis will be one of your great allies during your training ...

Pages

Effects of physical exercise

HOW TO CONTRACT THE EFFECTS OF THE YEAR

BROADLY SPEAKING, IT WILL BE KEY THAT THE DIET IN GENERAL IS SUFFICIENT IN ENERGY AND ADEQUATE IN NUTRIENTS. WE CAN LOOK AT THE MEDITERRANEAN DIET AS A HEALTHY DIETARY PATTERN.

RECOMMENDED FOODS FOR THE ANABOLIC WINDOW

Examples of post-exercise foods

How to burn more calories without exercising more

Two factors of weight training that cardio does not have

What we know about cardio and weight training

To Measure

Appearance

Fibers

Other factors

2. Elastic garments made from synthetic fibers

3. Lycra Pants

4. Gloves

5. Tennis

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