Teach you how to make your own sports drink, which can be consumed during and after training. It can not only avoid the cheating effects and prices of some brand drinks, but also improve the recovery speed of physical fitness during and after training. I also mentioned in the second volume of my last article on small forwards that during normal training, the team will distribute homemade drinks to the players to replenish their physical strength. The formula of the drinks is not a secret. It has some common knowledge about nutrition, kinesiology, chemistry and biology. As long as people are willing to study carefully, they can usually figure out how to make it. Today I will introduce to you some of the ingredients needed for this homemade special sports drink, what their functions are, and why you should choose them instead of other foods to increase the speed of physical recovery.
Before making the right choice of ingredients, we must first understand what substances high-intensity training or competition will consume in the human body, and then prescribe the right medicine, and the effect will naturally be much better. The several substances we have chosen to list here are mainly based on common ingredients and the difficulty of making them by ourselves. Some nutrients that require high-tech extraction are no longer considered here.
1. Moisture: This needs no further explanation. Competitions or trainings require huge amounts of water. High-intensity competitions and trainings may even consume nearly two liters of water. Therefore, most people need to maintain constant hydration during training or competitions. Supplement, so that you can try to make up for the water lost from sweat glands and breathing.
2. Calories: Just like a car needs to burn oil, a person's competition or training needs to burn a lot of calories. If your calories are not replenished in time, your physical condition will plummet. There are three main sources of calories: protein, carbohydrates and fat. When we choose the type of calories to supplement during training or competition, we must pay attention to choosing those that can be quickly digested and absorbed. Otherwise, no matter how much calories you supplement, they will not be able to rush to the front of the battle line as quickly as possible, and will also be of no benefit to the body's recovery.
3. Various minerals:
Minerals are also of great significance to the body's physical recovery from training or competition. This is one of the reasons why we find some sports drinks on the market labeled as mineral sports drinks.
A. Calcium:
Calcium will greatly participate in nerve and muscle activities when people exercise. Therefore, if calcium is not replenished in time, nerve and muscle tissues will experience a greater degree of fatigue. Moreover, calcium is one of the essential elements for growth and development. It should not only be supplemented during training and competition, but also pay attention to the intake of this type of nutrition in daily life. I remember reading a report a few days ago that nine out of ten Chinese people suffer from serious calcium loss and are extremely calcium deficient. Maybe this number is a little exaggerated, but according to some reasons, even if it really reaches 90% of calcium loss and calcium deficiency, it is completely believable.
B. Potassium and sodium:
As a type of mineral, potassium and sodium cannot be synthesized by themselves and must be absorbed from external nutrients. The human body will lose a lot of sweat during exercise, of which potassium and sodium are the main lost substances. Among them, sodium is stored in a large amount in the human body and has many intake channels, so it does not require special attention. However, potassium, which is less in itself, has fewer intake channels, so special attention needs to be paid to supplementing this aspect of nutrition during training.
C, Chromium:
Chromium is one of the minerals that is effective in consuming body fat, and it is helpful to improve the body's ability to exercise. The human body has deficiencies in the intake of calcium, a very important mineral, not to mention chromium, a so-called trace element in the true sense. The intake level is even worse. Therefore, trainers must increase the intake of chromium during exercise. enter.
D, zinc:
In addition to being lost from sweat, zinc can also be lost from urine. As for the importance of zinc for exercise and even physiological activities, I think there is no need to say more about this. If you don’t pay attention to zinc supplement, whether it is from exercise or physiology, or even From a man's perspective, it's very dangerous.
4. Multivitamins:
In some sports drinks, it is not difficult to find that the vitamin content is also very high. Many people may not understand the relationship between physical exertion and vitamins. But in fact, vitamin supplements are of great significance in accelerating the recovery of physical fitness.
A, vitamin B:
This usually refers to vitamin B2, because vitamin B2 can help us increase the speed of digestion and absorption of energy. As we all know, exercise consumes a lot of calories. If you want to fill the body with oil in time, then vitamin B2 is not available. It's like a booster, transporting the calories you take in to the battlefield as quickly as possible, refueling your body in time. Therefore, if your exercise intensity increases, the caloric intake must increase, and your demand for vitamin B2 will also increase. Many people do not pay attention to supplementing vitamin B2, especially some meat lovers. These are bad habits that need to be eliminated as soon as possible. Other substances such as B3, 5, and 12 are not unimportant, but compared to B2, they are not so significant during exercise..
B, Vitamin E:
As we all know, whether it is aerobic exercise or anaerobic exercise, the consumption and demand for oxygen are very large. There is no ridiculous understanding here that anaerobic exercise does not require oxygen. The so-called anaerobic exercise should actually be translated as Low-oxygen exercise will be easier to understand. Once too much oxygen accumulates in the human body, it will lead to the generation of free radicals in the body, which will cause more harm. However, vitamin E can effectively prevent tissue free radicals from damaging the body, and can appropriately reduce muscle soreness and improve the recovery ability of trainers. Therefore, supplementing a certain amount of vitamin E during training will also have a good effect.
C, vitamin C:
Training will also lead to a large loss of vitamins, and vitamin C has an extremely powerful antioxidant effect, which has certain significance for the human body's training effect, competition ability, and exercise lifespan.
5. Sugar:
After sugar is ingested by the human body, it will be converted into carbohydrates as soon as possible for human body function. It is the best source for the human body to replenish calories as soon as possible. Generally, trainers should use simple sugars because after being ingested by the body, they can be directly converted into carbohydrates without relying on other substances. And simple sugars have long been proven not to cause obesity to the human body, so trainers don’t need to worry at all. Not to mention the ridiculous notion that eating too much sugar will lead to diabetes. However, when consuming simple sugars, trainers need to be careful not to eat them on an empty stomach, otherwise the absorption and digestion speed of simple sugars will be reduced.
6. Caffeine
Don’t be afraid when you see this substance. It is not a drug or a harmful substance. The human liver has a very strong ability to decompose caffeine, and it is very safe to consume moderate amounts of caffeine. And caffeine can improve the body's nervous ability and excitement ability to a certain extent, which is helpful for improving competition and training effects. For ordinary trainers, unless they are particularly sensitive to caffeine, as long as the amount of coffee does not exceed two cups, it will not cause any harm to the body. The amount of coffee or tea we will use below is far less than two cups. cup of coffee.
7. Taurine
Some drinks contain a certain amount of taurine, because it can affect the metabolism of sugar. A certain amount of taurine is very good for the metabolism and absorption of sugar in the human body.
8. Inositol
If we consume a certain amount of caffeine, vitamin E and vitamin B2, then we must consume a certain amount of myo-inositol, otherwise we cannot achieve the best effect. Moreover, myo-inositol can help redistribute fat in the body, which is good for people who want to lose weight. It is also a necessary substance for people who eat fat.
Let’s take a look at what ingredients are needed to meet the above eight types of nutrients?
1. Moisture: Don’t think about it. There is no need to worry about whether it is water, mineral water or pure water. The extraction technology of both mineral water and pure water is very limited, and it is impossible to achieve true purity. So just water.
2. Calories: Fat releases the most calories, but I don’t think anyone will choose to use it. The absorption rate of protein is not high among foods, and most of them are meat, eggs, and milk, making it difficult to make drinks. If you choose protein powder with higher absorption and higher purity, it will violate the principle of homemade drinks that we require. Therefore, it is very good to choose carbohydrates for homemade drinks at this time. Bananas are mainly recommended here, which contain carbohydrates that are easily absorbed by the human body. Whether it is to satisfy hunger or to supplement calories, it is an excellent choice. As for the issue of eating bananas on an empty stomach and consuming sugar on an empty stomach, the so-called fasting time is mainly 4-5 hours before and after meals. Generally, our training time is two hours after meals, and the training time is generally no more than one and a half hours, so Taking a banana or sugar does not violate the so-called fasting rule. The reason why we say you cannot eat bananas and sugar on an empty stomach mainly refers to the fact that many people have the habit of eating bananas when they get up early. If you are really worried about this problem, you can add some oats to the drink and your worries will be solved naturally.
3. Various minerals:
A. Calcium: It is recommended to use sesame sauce or celery juice here. Sesame sauce has the highest calcium content, but the taste will definitely be bad when added to drinks. Moreover, sesame sauce contains very high fat, so the intake needs to be controlled. Therefore, it is better to choose a certain amount of celery. The calcium content is among the foods that can be used as drinks and the taste is not bad.
B. Potassium and sodium: Bananas contain a lot of potassium, so it appears again. As for sodium, it is recommended to choose oats or spinach. In addition to sodium, oats can also be used as a staple food to make up for the slow absorption of simple sugars on an empty stomach. As a vegetable with high sodium content, spinach must be added to our homemade drinks.
C, Chromium: It is recommended to use grapes here. In addition to being rich in trace elements, grapes also contain B vitamins and glucose, which are very important for trainers to supplement during exercise.
D. Zinc: From the perspective of homemade drinks, it is recommended to choose bananas and celery. Of course, trainers can also choose Chinese cabbage, but its taste may be worse.
4. Multivitamins:
A. Vitamin B: It is recommended that trainers choose green vegetables such as spinach, cucumber or lettuce. Considering the taste, cucumber is undoubtedly a better choice.
B. Vitamin E: Green vegetables, tomatoes, and peppers all contain a certain amount of vitamin E. If the trainer does not want the taste to be too mixed, then use green vegetables. Tomatoes are rich in vitamin E.Lycopene, an excellent antioxidant, can also be used. If you have a strong taste, you can choose to add chili pepper, the effect will be equally good.
C, vitamin C: There are many fruits rich in vitamin C, among which oranges, kiwis, and colored peppers are good choices. Oranges and kiwis can well adjust the taste of homemade drinks. Trainers who choose colored peppers will also choose peppers for vitamin E supplementation.
5. Sugar: It is recommended to supplement simple sugars, honey, and grapes are all very good choices. Just when using it, you should pay attention to the amount of carbohydrates such as bananas, so as not to cause the problem of low sugar absorption and utilization caused by fasting.
6. Caffeine: If there is no special coffee machine, it is recommended to use half a bag of instant coffee or half a bag of tea to meet the purpose of improving nerve capacity in training or competition and relieving fatigue.
7. Taurine: Taurine is mostly found in animals, so it is very difficult to make homemade drinks. However, qualified trainers can choose seaweed as a taurine supplement. If you really can't find taurine foods, it's not a devastating blow to supplementing during training.
8. Inositol: Most foods containing vitamin B group contain a certain amount of myo-inositol. In addition, grapes are also one of the foods rich in inositol.
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Let’s talk about how to combine these ingredients to make a good sports supplement to satisfy the body’s desire to quickly replenish energy and restore physical strength:
Ingredients required:
500ML of water, one or one and a half bananas (based on the amount of exercise), 50-100g of celery (based on the amount of exercise), 1-2 spoons of honey (based on the amount of exercise), some coffee or tea leaves (based on sensitivity), peeled and pitted grapes A few, half a cucumber, 50-100g of spinach (depending on the amount of exercise), half a colored pepper (remove seeds), some spicy millet (remove seeds), and one kiwi fruit. Blend them thoroughly in a blender or juicer, carry them with you during or after training, and drink them continuously.
Note: If you want to use this drink during and after training, it is best to make two bottles. Drinking one bottle in batches will easily waste nutrients. When choosing the amount of ingredients, be careful not to use too much. For example, if you make 200G of celery at once, 500ML of water will not be able to dissolve it, so the amount of water must be increased. The ingredients written above are rootsAccording to my own taste, I like spicy food. You can mix it according to your own preferences and refer to some of the ingredients mentioned above. I can responsibly say that the drink I made with these ingredients is not so hard that I can’t drink it. You may not be used to it when you drink it for the first time, but you will like it after drinking it, especially if you put it in the refrigerator, it will taste better after freezing or refrigeration.