To drink or not to drink: are sports and bad habits?

A pint of beer at the finish of a marathon, or a glass of wine after an intense strength training ... or not?

In the minds of many ordinary people, being an athlete means not drinking, not smoking, observing a diet, sleeping, training plan because it is impossible to achieve high results without strict restrictions. But more and more famous beer brands become sponsors of races and marathons. Those who are “for a healthy lifestyle” are loudly outraged that it breaks all templates, and above all spoils the health of athletes and makes them alcoholics. But maybe it's not that bad?

What is wrong with alcohol and how does it affect our body?

When alcoholic beverages enter the body, 20% of what is drunk is absorbed by the stomach, and 80% is sent to the small intestine. If you drink on a full stomach, the food inside will absorb alcohol and you will not get drunk so quickly. Entering the bloodstream, alcohol is filtered by the liver - this is the main organ that comes under attack.

In textbooks on biochemistry, you can find an approximate formula for calculating how much alcohol the liver can process:
Let's say a man weighing 80 kg after training drank 0.5 beer with a strength of 5%:
We calculate the content of pure alcohol in this beer: 500 ml * 0.05 = 25 ml
The concentration in the blood is given in grams, so we multiply the amount of ml by the density of alcohol (0.79 g / ml): 25 ml * 0.79 g / ml = 20g
Depending on whether a person drinks on an empty stomach or on a full one, 10% or 30% of alcohol, respectively, is lost. Most likely, the stomach will not be full after training, so subtract 10% from 20 g of pure alcohol: 20 g - (20 g / 100 * 10) = 18 g
On average, a person consists of 70% liquid - we find its mass: 80 kg * 0.7 = 56 kg
We get the concentration of alcohol in ppm: 18g / 56000 g * 1000 ‰ = 0.32 ppm.

The maximum concentration of alcohol in the blood occurs in 60-90 minutes. The probability of death is from 3.5 ppm, which is approximately equal to 660 ml of 40% vodka, or 2.1 liters of 12% wine, or 5 liters of 5% beer, drunk in a short period of time without a snack. The theoretical maximum ethanol norm for a healthy person with a daily intake is 60 g for men and 50 g for women (due to gender differences in metabolism). Increased alcohol consumption causes liver disease - fatty degeneration. Most often this is a reversible process, you just need to reduce alcohol consumption to a minimum or even give it up altogether. If you run the problem, then the next stage will be cirrhosis of the liver, which is no longer treated.

Researchers at the Tyumen Medical Institute found that performance significantly decreases three hours after drinking alcohol, but even after the alcohol is removed from the body, activity remains reduced for 45 hours.

“Each person has a certain limiting dose, which depends on gender, age, weight, physical condition... When we go through stages of intoxication, from mild euphoria to clouding of consciousness, the liver actively processes alcohol. The enzyme alcohol dehydrogenase oxidizes alcohol to acetaldehyde, which is poisonous and causes the greatest damage to the body. Aldehyde is toxic and has its own maximum permissible concentration, when exceeded, severe intoxication begins, up to and including death. If the liver cannot cope with the production of the enzyme, the body begins to naturally reduce intoxication (the person is sick). By the way, the smell of fumes that appears after 5-7 hours is exactly the smell of the resulting acetaldehyde. Further, the aldehyde is oxidized by the enzyme aledehyde dehydrogenase and converted into acid, and then into salts. They are metabolized by muscles and heart and excreted in urine and sweat. " - Daniel Achiadorme, employee of the Laboratory of Chemistry of Carbohydrates No. 21 of the Institute of Organic Chemistry. N. D. Zelinsky of the Russian Academy of Sciences, specialization: chemistry of natural compounds.

Lingering language, confusion of thoughts, lack of coordination, and sometimes loss of memory the next morning - all this is only after one "fun" evening. If you get drunk regularly, alcohol will negatively affect not only the liver, but also the work of the cardiovascular system, gastrointestinal tract, kidneys, endocrine glands, muscles, skin, immune system and brain.

Alcohol makes you fat

Moreover, it is not a myth that alcohol can make you fat: 1 g of ethyl alcohol is equal to 7 calories. It seems to be for the runners excess weight does not threaten, because on average 100 calories are burned per kilometer. But recovering with alcohol is not the best idea: despite the calorie content, the content of proteins, fats and carbohydrates is negligible, so the body will not receive proper saturation, as from food and other drinks.

In addition, drinking beer, for example, has a negative effect on the figure, especially for men. It contains phytoestrogen - a female sex hormone of plant origin. If you drink too much beer, phytoestrogen will quantitatively exceed the content of the male sex hormone testosterone, which emphasizes masculinity, makes men broad-shouldered and strong, and is in itself a powerful fat burner. The effect of beer on men after 40 is especially noticeable, when testosterone is not produced so actively, and weight is gained quickly, including by the female type (at the waist and chest).

What's the use?

• To maintain the vital functions of the body, a person must receive enough vitamins, minerals and trace elements. It is not always possible to find the proper amount of nutrients in food, moreover, they may not be fully absorbed. For example, silicon, which is responsible for the strength of bones, fights against the appearance of wrinkles and lowers blood pressure, is necessary for the body in an amount of 25-45 mg daily, but no more than 4% of silicon is absorbed from products. Researchers from the University of California (USA) have proven that beer is one of the most affordable natural sources of silicon. Three bottles of any beer can meet your daily requirement, but ales contain the most silicon. In addition to silicon, beer is rich in other trace elements - zinc, iron, copper, selenium, chromium, magnesium, and B vitamins - thiamine, biotin, folic acid, riboflavin and others.
• But there are benefits in other alcoholic beverages (if they are not overused). Antioxidants in wine reduce bad cholesterol and at the same time increase good cholesterol, fight cancer cells, the possibility of diabetes and depression. 30 ml of cognac or brandy has the same antioxidant effect as a daily dose of vitamin C. Tequila helps to lower blood sugar levels. Although some types of alcohol are full of a variety of antioxidants and micronutrients, doctors insist that you can also benefit from regular foods that will not harm your body.

• Studies by specialists from the University of Ghent (Belgium) have shown that "bitter" beer has an analgesic and anti-inflammatory effect comparable to analgin or ibuprofen. The bitterness of beer depends on the amount of bitter hop acids (isohumulone) added during brewing and is measured in international bitterness units (IBU). And it is easy to believe in the medicinal properties of hops, because it is used in medicine to treat angina pectoris, intestinal spasms, kidney stones, cardiovascular neuroses, and dermatitis.
• A group of British scientists found that people who drink 3-6 glasses of beer or wine every week are 11% less likely to contract the Helicobacter pylori bacteria than those who do not drink at all. This bacterium is dangerous because it infects areas of the stomach and duodenum, many cases of ulcers, gastritis, duodenitis and even stomach cancer are associated with Helicobacter pylori.
• Nephrologists at the Catholic University of the Sacred Heart (Italy) studied the effect of different drinks on the appearance of kidney stones. According to them, regular consumption of wine reduces the risk of urolithiasis by 31-33%, and if you drink beer, then by 41%!
• They also tried to confirm the benefits of alcohol with statistics. For 40 years, Dutch doctors have been observing the life of a small town, whose inhabitants were both absolute teetotalers, and those who like to drink without restrictions, and a group of subjects who took no more than 20 g of pure alcohol in any concentration per day. According to the results of the study, mortality in the group of moderate drinkers is 36% lower than in the group that did not drink at all. Wine drinkers lived on average 3.8 years longer than others.
• And, of course, a small amount of alcohol helps to establish social connections, make friends, join a group / club of interests.

Can athletes drink?

Studies show that many alcoholic beverages are diuretic, meaning that the body loses more water than normal when urinating. But Dr. James Betts from the University of Bath (UK) argues that low alcohol drinks, like beer 3.5%, have a mild diuretic effect, so a moderate amount of beer after a workout will not be harmful. Some runners swear that a small dose of alcohol on the eve of a race helps them run easier.

Several years ago, Professor Manuel Garzon of the University of Granada conducted an experiment. The subjects did physical exercises, and to restore water balance after sports, he gave half of the group water, and the others the same amount of beer. Result: the beer worked a little more effectively than water.

One side. The American College of Sports Medicine has shown through research that alcohol reduces the performance of athletes, and can also disrupt the thermoregulation of the body.
Professor David Cameron-Smith of the University of Auckland ( New Zealand) also opposes the use of alcohol prior to exercise. The body has to adapt to the workout longer than if the lesson was held with a clear head. First, the load on the heart increases. Secondly, the body becomes more susceptible to injury, healing slows down: alcohol dilates blood vessels, which does not reduce, but, on the contrary, increases edema. Third, partying before the start will negatively affect sleep, which will lower glycogen levels, which is the most important source of energy for endurance. In addition, those who rest with an alcoholic beverage replenish glycogen twice as slowly as non-drinkers.

In theory, alcohol can be used as a performance enhancing drug. But he will not give strength, on the contrary, it will reduce the reaction, worsen coordination and relax. For the sake of the latter, some athletes drink before a responsible race so that alcohol acts as a sedative. But this is how liquor damages the central nervous system, and also disrupts the functioning of organs.

« As a coach, I have a negative attitude towards alcohol consumption. Undoubtedly, the same beer contains some beneficial elements, but they can also be found in regular products - so the benefits clearly do not outweigh. Alcoholic beverages complicate muscle recovery, which takes up time that could otherwise be spent on improving performance, and alcohol is also a diuretic, which means that if there is not enough fluid replenishment (which is often required after exercise), the body's water balance will be disturbed, the risk of dehydration will increase. It is not worth training actively with a hangover - on cardiovascular system and so there is a heavy load. If you suddenly really want to go in for sports, you can just take a walk in the park, in nature, or go, for example, to yoga (in an easy mode) - in general, do those activities that will not increase blood pressure and heart rate. Remember that in sports medicine, there is basically no acceptable dose of alcohol. Therefore, when preparing for a race, I would recommend keeping its use to a minimum.", - said Mikhail Kapitonov, Nike Run Club trainer, CCM 400m.

On the other side. In 2014, Runner's World magazine conducted a survey among its readers about whether it is possible to "reward" yourself with beer at the finish line and whether this does not contradict the concept healthy way life. Out of almost 2,000 people who voted, 85% were in favor of beer - this is a good indication of the attitude of runners to the combination of alcohol and sports.

Research from Kaohsiung Medical University, Taiwan has shown that drinking small amounts of alcohol after heavy exercise can reduce muscle spasms... Medical tests did not record significant changes if the athletes did not drink, however, according to the subjects themselves, 5 ml per kg of body weight of an alcoholic drink - beer with an alcohol content of 4.5% - helped them overcome the painful sensations of the recovery period.

« Unlike Russia, abroad there is a different culture of drinking alcohol, therefore it is considered the norm there to receive and drink alcoholic beer at the finish line. In our country, this is often perceived with hostility, they say, how an athlete can drink in general. My personal observation is that 70% of distance runners drink, and I am one of them. I AM long time I studied the issue of combining sports and alcoholic habits, because when I started running marathons, I wondered how adult men can drink and achieve good results... I was looking for information to either slow myself down, or find some excuse for the desire to drink. For example, I learned that the gene responsible for high achievements in sports, it is also responsible for alcoholism. Perhaps this is why some athletes with incredible sporting success become alcoholics.

When I started running marathons and drinking, of course, I noticed that alcohol at least relieves stress. But you need to find your own line, after crossing which alcohol will go to harm. For myself, I determined that, for example, at a training camp I can drink 3 bottles of beer per evening, if I run 30 km per day. And if I ignore such a desire to "relax", then the next day I feel nervous tension, thoughts wander anxiously in my head and I cannot completely surrender training process... During the active period of preparation, I deliberately leave the city in order to concentrate on running, to deprive myself of all temptations. Even coaching activities I interrupt, and alcohol unloads during such periods. But when I’m not preparing for any competition or I’m injured, I live the life of an ordinary person and can afford to go to a bar or club.

When I started winning marathons back in 2010, everyone knew that I drank a lot and wondered how I could run fast with such an addiction. I realized that I was not the only one, it was just my habits that were on public display and were actively discussed. As long as I communicate with people, most athletes in all sports, except athletics, fundamentally do not drink alcohol. But every second athlete-athlete I know really loves to drink, and there are even no such conversations "harmful / not harmful", this is taken for granted.

If alcohol interfered with my sports career and life, I would not drink.

But the opposite happens. I know my norm: for example, today after 35 km I will drink 4 bottles of beer, a day after the same long one - a bottle of wine, so with a hangover and feeling unwell do not come across. And in principle, runners find it easier to tolerate alcohol, because they have a faster metabolism. But I would not drink before a race or come to training after a stormy night, and I would not recommend it to anyone. It is much more pleasant to drink after the start than before it, go overboard with alcohol and fail in the competition.", - said Misha Bykov, master of sports in athletics, two-time winner marathon "White Nights", founder and Main coach running schools "Typical Marathon Runner".

Instead of a conclusion

Probably, how many people, so many opinions about alcohol in sports. Even beer at the finish line has both supporters and ardent opponents. But if you look for a compromise, then you need to answer to yourself: what is the norm? When is it time to stop so as not to harm your body and your athletic performance?

During sports training the body is experiencing increased stress. The heartbeat increases, the body temperature rises, and a lot of energy is lost. Some athletes feel very tired after training and therefore try to choose drinks and food for themselves that will restore their strength. Others seek to get rid of fatty deposits, and here, too, you can use special fluids. Still others believe that drinking during and after sports is not necessary at all.

The optimal solution is water

There is a misconception that you can lose weight if you actively remove fluid from the body. Proponents of this theory try to limit fluid intake, use diuretics, and the question "what to drink during exercise" is completely irrelevant for them. However, this is a serious mistake that can be paid for. own health... Indeed, with violations of the water balance, the entire body can suffer. It is very important that the liquid is constantly entering the body, and at the same time it must be observed daily rate its consumption.

For those wondering what to drink during exercise, it is not uncommon for water to be the most appropriate fluid to drink during exercise. Indeed, this is a very sensible approach. After all, during physical activity, body temperature rises, sweating increases. The blood becomes more viscous, and all of these symptoms of dehydration can have many consequences. For example, kidney stones, thromboembolism, even a heart attack. Therefore, it is possible and necessary to drink water while playing sports. When the viscosity of the blood increases, and no fluid enters the body, the athlete's blood pressure can drop sharply and faint.

Remove excess fluid

Some weight loss can indeed be observed when fluid is removed from the body. However, it is not associated with a decrease in the volume of adipose tissue, but is associated with a decrease in the amount of fluid in the body. And the safest way to remove excess fluid in the body, paradoxically, is to drink plenty of water. If, on the contrary, you drink a little, then the body will accumulate water, and the volume of the body will grow.

Drinking rules

Those who decide to drink water during exercise should stick to a few simple rules... It is usually recommended to drink liquid in small portions during physical activity, or simply moisten your mouth with water to reduce thirst. Most of the water should be consumed two hours before and after training. Some people think that you shouldn't drink after exercise. This opinion is argued by the fact that water makes the blood heavier, gives additional load on the internal organs. However, here, as in everything else, it is worth listening to the individual characteristics of the organism. The best way- consult a trainer or doctor on this matter.

Lemon water

Athletes who are confident that drinking during training is mandatory, both from the point of view of body safety and the effectiveness of training, often use another method. Lemon water is a great way to quench your thirst during exercise. If desired, honey can be added to the water. Lemon is rich in minerals that help restore salt balance. In addition, this drink has a number of other beneficial properties:

• Lemon water enhances immunity. Lemon is loaded with vitamin C, an antioxidant that fights against the formation of free radicals in cells, thereby increasing resistance to infections.
• The body's tone is increased due to the large amount of other vitamins and minerals.
• Lemon fights overweight... Some nutritionists classify lemon as a negative calorie food. In order to digest it, the body needs to spend more energy than is contained in the lemon itself. In addition, citrus fruits help burn fat.
• Lemon serves as an excellent prevention of cardiovascular diseases. The substances contained in it contribute to the dissolution of lipid deposits in the blood vessels.

Rejuvenating drinks

The increasing popularity among athletes and simply fitness lovers is gaining. Their popularity is due to the fact that nutrients that are dissolved in water are absorbed by the body much better than any dish or mixture. Such drinks are especially useful for those who are just starting to play sports, because they help to quickly restore the balance of minerals in the body. But they will also be useful for professionals in sports, although for those who have been practicing for longer, the numbers nutrients in drinks may not be enough to restore all the reserves of the body.

Energy

Today you can purchase a wide variety of sports drinks... They are sold in specialized retail outlets, and they can also be bought directly at the fitness club. They fall into three broad categories: fat burning, energy, and isotonic. Energy drinks are a great option for those who feel exhausted and exhausted at the end of the day or after exercise. Such drinks usually contain guarana, caffeine, ginseng, taurine. It should also be vitamin-rich. In Europe and America, these drinks are categorized as medicines, and therefore can only be purchased at pharmacies. Everything is much simpler with us - anyone can buy this product without restrictions. However, this does not mean that you do not need to follow basic safety measures: you cannot consume large quantities of energy drinks, because this may result in insomnia, nervous excitement, depression, etc.

Fat Burning Drinks

The next category is fat burning drinks. Their main component responsible for their effectiveness is l-carnitine. This substance has interesting feature: it affects the permeability of cell membranes for fatty acids, due to which fat is excreted from the body faster. With the start of taking fat burners, you can lose a large amount of adipose tissue in a short time. In some cases, it is up to 10 kg per month. However, when using them, it is necessary to consult a doctor. The most popular fat burning drinks are L-carnitine, Lady Fitness Carni Fit, Power l carnitine.

Isotonic sports drinks

Isotonic drinks help restore the balance of minerals and fluids in the body. They can also be consumed to replenish carbohydrate stores. Sports isotonic drugs usually do not have side effects, the exceptions are only those cases when the athlete's body is subject to reactions to one or another component of the drink. Popular isotonic agents are Leader Isomineral, XXI Power Isotonic. These drinks help maintain fluid, energy, and mineral balance during exercise.

Drawing conclusions

Everyone decides for himself what to drink before training. The most optimal way to find a suitable option for yourself is to consult a doctor. But, if such an opportunity is not available, you need to remember the basic rules - observe the measure in everything and listen to your body. Those who torment themselves with thirst during physical activity are no less unreasonable than athletes who consume large amounts of energy or various supplements before training.

For two weeks of the Olympics, everyone is talking only about sports. We decided to ask what you need to drink during training and vigorous physical activity. Alexey Stolyarov, a trainer included in the TOP-10 trainers of St. Petersburg, a fitness blogger and consultant for the Grow Food project, gave his advice.

How much to drink during exercise?

I don't think you need to drink a lot. You just need to rinse your mouth and throat with water, this is the best option. Your mouth dries out during exercise, so rinsing is sufficient. In the mouth there are a huge number of vessels, nerve endings, receptors. When you rinse your mouth, your brain receives a signal that the body's water-salt balance has leveled off.

Why don't I recommend water? The fact is that during an intense load, the body spends almost all its energy on physical activity, but does not assimilate water. By the way, like food, so it is recommended to eat at least 2 hours before training. Otherwise, there will be unpleasant sensations, belching, for example.

If you drink a lot during exercise, then you will immediately feel it when exercising in horizontal position, swinging the press, leg press, leg curl. If something gurgles in the stomach, it means that the water has not been absorbed.

Not just water

I recommend that if you drink water during training, then either dilute it with vitamins, or use isotonic. Do not be intimidated by this word, isotonic is an active diet, which contains all vitamins and minerals. During training, we lose not only water, but also useful substances. They need to be replenished. And in order to replenish the loss of protein, you need to consume amino acids with water. It is important. During training, our muscles begin to deplete, we strain them, they get tired. And you need good sports nutrition with water.

Such a drink can be stretched throughout the workout, taking a little sip, sip.

What athletes drink at competitions

The food outlets on marathons usually provide water with amino acids, enriched with protein. When an athlete runs, he spends a lot of strength, energy, loses protein. This needs to be replenished somehow.

What to drink in the heat?

Plain water. Not lemonades, not juices at all. Because lemonade contains only dyes, flavors, some E-additives. This is detrimental to health. Sugar makes us thirsty even more, and we never get drunk with lemonade. I also do not recommend juices, these are pure carbohydrates. We won't find anything useful there.

Take apple juice, for example. A glass is 200 grams. Many people think that a glass of juice is not harmful, but it is not. Let's count. One apple contains 10 g of carbohydrates. To get a glass of juice, you need 6 apples. This turns out 60 g of carbohydrates. This means that we have just added 6 tablespoons of sugar to the glass. Well, even if we have not sucrose here, but fructose, it is more useful, but still!

If you really want to, then you can drink a glass of freshly squeezed juice for breakfast. And I do not recommend juice in packs at all. Lemonades too. As for mineral medicinal waters with salts, then you need to observe the measure. You can drink them, but in limited quantities.

You have to drink plain water. This is a unique thing, and there is nothing better than ordinary water for quenching your thirst.

What to add?

You can add lemon, ginger - please. They help the immune system well and stimulate well. Lemon works too. It also contains fructose, which energizes us. But not as much as in the juice.

But I do not recommend adding salt to the water. In general, it is impossible to retain water in the body. She has to come and go.

The most complete answers to questions on the topic: "What do athletes drink for joints?"

People who go in for sports, even at an amateur level, often face injuries and various pains. Increased physical activity especially affects the condition of the joints and ligaments. They may even undergo severe degenerative changes. This is also due to the fact that the athlete's body is often deficient in vitamins and minerals. Therefore, athletes are advised to follow a special diet and take additional special drugs. Vitamins are especially relevant for the joints and ligaments of athletes. They help replenish micronutrient deficiencies, nourish articular and cartilage tissue, and help prevent injury.

Why do athletes need to take vitamins

With increased physical exertion, joints and ligaments are especially affected. This leads to the appearance chronic pain, the development of inflammatory processes and even dystrophic changes. Therefore, it is so important to take vitamins for joints and ligaments. Athletes experiencing high loads are almost constantly at risk of injury. Therefore, it is necessary to ensure the intake of substances into the body that will strengthen musculoskeletal system and prevent injury to joints and ligaments. They are exposed to especially heavy loads during bodybuilding or powerlifting. Frequent microtrauma of the cartilage tissue leads to the development of osteoarthritis, which is difficult to heal.

What problems can athletes have?

If in ordinary people arthritis begins to develop most often in old age, then athletes are familiar with this disease from youth. Especially prone to change knee joints... Most often, they become inflamed in football players, runners, weightlifters and wrestlers. Other joints are also at risk of injury - wrist, elbow and ankle. But the most common problem in athletes is sprain. This type of injury occurs in any sport. And in order to prevent this, you need to provide the body with all the vitamins and minerals necessary for joints and ligaments.

What trace elements are needed for joints

For the health of the musculoskeletal system, it is necessary proper nutrition, with which a sufficient amount of vitamins and minerals enters the body. Many of them are essential for joints and ligaments. If they are not supplied with food enough, with increased physical exertion, degenerative processes develop and the risk of injury increases. What are the most important micronutrients for the health of joints and ligaments?

• Calcium is the main mineral with which bone is formed. Its strength and the functioning of the joints depend on it.
• Selenium has the ability to repair damaged tissue and reduce joint pain. This trace mineral improves the absorption of other vitamins and minerals.
• Omega-3 fatty acids are needed to improve joint mobility and prevent any diseases of the musculoskeletal system.
• Boron and manganese improve metabolism, promote collagen production.
• Phosphorus and copper strengthen bones and ligaments.
• Hyaluronic acid improves joint mobility.

The most important vitamins for joints and ligaments in athletes

1. The proper formation of cartilage and bone tissue is impossible without vitamin A. Its powerful antioxidant effect protects joints from damage. And due to a lack of vitamin A, immunity decreases and the risk of developing infectious and inflammatory diseases of the musculoskeletal system increases.
2. Vitamin E helps to slow down the aging process in the body and accelerates tissue regeneration.
3. Vitamin C is very important not only for the prevention of infectious and inflammatory diseases. It participates in the synthesis of collagen, vitamins A and E are better respected in its presence.
4. Vitamin D helps to strengthen cartilage tissue.
5. B vitamins have an analgesic and anti-inflammatory effect, enhance regeneration processes and accelerate collagen synthesis.
6. Vitamin K is very important for the formation of bone mass and the synthesis of the protein osteocalcin.

What should be the composition of vitamin supplements for joints

Of course, taking all these components separately is difficult - you would have to drink many pills at the same time. Therefore, special vitamins have been developed for the joints and ligaments of athletes. Their composition may be different, but the most effective drugs contain the following things:

• glucosamine sulfate;
• chondroitin sulfate;
• collagen, best in the form of gelatin;
• calcium in a bioavailable form;
• methylsulfamylmethane, which relieves pain well;
• vitamins D, E, A and C;
• calcium.

What are the pharmacy drugs

Quite often, especially with increased physical exertion, a person lacks those trace elements that he receives with food. Therefore, many doctors recommend purchasing vitamins for joints and ligaments of athletes at the pharmacy. There are many such drugs now:

• "Kaltsinova" contains just those trace elements, the lack of which leads to diseases of the joints and ligaments;
• "Kalcemin" is a complex mineral and vitamin supplement that is used for any diseases of the musculoskeletal system;
• "Artra MSM Forte" not only helps in the regeneration of cartilage tissue, but also participates in the synthesis of substances necessary for the normal functioning of the joints;
• “Kondronova” - very good vitamins for joints and ligaments of athletes;
• “Natekal” is an effective regulator of calcium-phosphorus metabolism;

• Triovit is a complex supplement useful for people undergoing heavy physical exertion;
• "Endjoy NT" restores and strengthens ligaments, restores mobility to joints.

How to choose vitamins

Preference should be given to those drugs that have been used for a long time and have received many positive reviews. Recommendations can be obtained from your trainer or healthcare professional. In addition, you need to study well the features of the active ingredients of the additives and carefully read the composition when choosing them. Now the pharmaceutical industry produces various vitamins for the joints and ligaments of athletes. How to choose the best drug?

• You should not buy supplements that include many different components, as many vitamins and minerals can interact with each other, which has an adverse effect.
• Preference should be given to preparations that do not contain fragrances, dyes, and other substances that can cause allergic reactions.
• Pay attention to the amount of active ingredients in the supplement.
• There are vitamin supplements available in tablets, powders, capsules, and even injections. You need to choose those that are convenient to take.
• Before taking any drug, even on the recommendation of a doctor, you need to carefully study the instructions, which describe all the contraindications and side effects.

Recipes for drinks that athletes drink after training

During training, the body loses a lot of fluid and needs to be replenished. What drinks will help you recover your strength best?
Some people prefer to drink after exercise as usual. mineral water, others like energy drinks. There are also special sports drinks that contain a complex of dissolved vitamins.
Mineral water changes the water-salt balance of the body.
The choice of power engineers is controversial. During training, the frequency of contractions of the heart muscle accelerates, the use of an energy drink can be dangerous.

There are many opinions about which drink to give preference to. Everyone has their own view. Milk, protein shakes, plain water. Benefit and harm can be found in almost anyone.

To understand the question, what kind of drink will bring pain
For the benefit of the body, it is necessary to consider the mechanisms that occur within the body after the workout is over.

Why is it important to drink fluids after physical activity?

The main fuel that provides the body with energy during training is carbohydrates. The energy reserve that is quickly mobilized is glycogen, it contains all the glucose necessary for the body. It is contained in limited quantities, for this reason glycogen resynthesis is an important part of the regeneration process. Depending on how quickly glycogen stores are brought back to normal, restorative processes will take place.

Normalizing water balance is an equally important part of recovery. Fluid loss of more than 2% of the total body weight causes a decrease in endurance of more than 10%. That is, with sweat, which is removed from the body, energy comes out.

Glycogen is restored after training in stages:

first (fast)- occurs without the presence of insulin and is approximately half an hour or an hour;
second (slow)- occurs in the presence of insulin.

The presence of insulin is one of the main factors, and at this (first) stage, recovery is much more intense, the sensitivity to glucose absorption and insulin is quite high. In the USA In 1988, an experiment was conducted among cyclists, during which it was found that the assimilation of synthesis was 45% slower, provided that the intake of carbohydrates occurred 2 hours after exercise and immediately after exercise.

Also important is the "flow" of glycogen and the rate at which it is absorbed. For example, it was found that the maximum resynthesis of glycogen occurs two hours after physical exercise and is 1-1.5 g / kg. A study carried out during training showed that the peak of glycogen is 0.7 g / kg. This suggested that you do not need to try to take in as many carbohydrates as possible at one time after the end of the session, it is recommended to drink a little and more often.

In addition, in order to understand that the drink is intended for the recovery processes of glycogen, it must contain proteins in order to carry out creative activities, to promote the accelerated recovery of damaged muscle areas (after all, minor injuries are possible during training). Accordingly, the composition of a drink designed to recuperate after sports should include carbohydrates (the level of glycogen is high enough), electrolytes (sodium, chloride, potassium) and amino acids. Carbohydrates make up 60-65%, proteins 30-40%.
Drinking such a drink will help quench your thirst, restore fluid loss, become the basis for muscle growth, and replenish glycogen levels.

What drinks to choose?

There is no one size fits all recipe. It all depends on the intensity, duration of the workouts and their specifics. Let's take a look at each drink separately.

Water. Drink water after training!

Plain water that has passed through the filter should be drunk after physical exertion. Keep this in mind, always carry a bottle of water with you. As soon as thirst arises, quench it. Water gives a charge of vivacity and energy, spring water is especially useful.
Mineral water also perfectly restores strength. The main thing is to be sure that it is really taken from the spring. The highest quality mineral water Essentuki and Karachinskaya are considered. Drink mineral water without gas.
Water is indispensable for physical exertion. Remember this.

Specialized "sports" cocktails

There are special cocktails called isotonic, they are necessary to restore the water-salt reserve and give a boost of energy. This drink contains carbohydrates that restore strength. In addition to replenishing energy and providing water to the body, drinking allows you to increase the duration of your workouts.

It is advisable to use it when doing strength exercises and prolonged physical activity. This drink is great for rejuvenating long-distance races (marathons).

Energy

This includes drinks that contain caffeine and other energizers. The most popular drink is RedBull, it contains 27g of carbs, 193mg of sodium, 106 calories, a large dose of caffeine. They should only be consumed during training (or before starting). In this case, energetics have a positive effect on endurance, increase efficiency, improve reaction speed, and help to concentrate. Consuming an energy drink after physical activity can harm the body, negatively affect the functioning of the liver.
When you choose an energy drink, pay Special attention whether it contains sugars and whether there are too many of them

Chocolate milk

Chocolate milk is perfect for those who prefer power training who want to increase muscle mass... It has the best protein-carbohydrate ratio. Drinking contains nutrients (helping to restore muscles and strengthen bones) - riboflavin, vitamins A, B12 and D, phosphorus, calcium and potassium.
It is difficult to find high-quality chocolate milk in our country, and unfortunately, this product has a reduced the nutritional value, too little protein and high fat content. For it to be beneficial, it must be of the proper quality (minimum of fat, high amount of protein and carbohydrates. The TruMoo brand is popular.

People who are passionate about cooking can use a simple recipe for preparing a drink: you need low-fat milk, pour cocoa into it and stir thoroughly.

There have been many studies to determine how low fat milk affects athletes' endurance performance. Researchers at the University of Connecticut found that joggers who consumed low-fat milk after exercise at a moderate pace experienced less fatigue and muscle tone. In the course of the biopsy, it was found that the muscles of athletes who drank such a cocktail recovered faster, by analogy with drinks, which only contain carbohydrates.

Juices

You need to drink freshly squeezed juices, not those that are sold in boxes. Cherry juice contains a large amount of antioxidants and flavonoids, they help to reduce painful sensations in the muscles that appear after physical exertion, relieve inflammation and relieve swelling. Experts from an English university conducted a study in which data showed that people who run and regularly drink juice from cherries, before and after training, recovered much faster than those who did not.

What helps to replenish strength well?

There are a number of energy drinks for athletes that are needed to quick recovery forces. They help to increase blood sugar levels, speed up protein bonding (the basis of muscles), and increase blood glucose levels. Gainers give a boost of energy, accelerate the synthesis of essential substances. They will be appreciated by those who regularly engage in fitness and those who want to quickly achieve results.
Milk and water are excellent building blocks for muscles, as protein dissolves in them, but first you need to raise blood sugar levels. The gainer is the most effective remedy recovery muscle tone after physical exertion. The main thing is to observe proportions. Carbohydrates are a necessary element in the composition, it is desirable that they be complex, and there are not too many of them.

Sports cocktail recipes

These recipes are easy to prepare. Cocktails will energize you. Be sure to try cooking them.

Vitamin cocktail

250 ml. water;
-2 tbsp. honey;
- 4 things. glucose tablets;
-2 tbsp rosehip syrup;
- juice of half a lemon.
Cocktail "Lip is not stupid"
- 1 ml. chocolate protein;
150ml almond milk;
-100gr. low-fat cottage cheese;
- 2 tbsp. peanut butter;
- 1 cup of ice.

Cocktail "Vkusnyatina"

- 1st stage l. peanut butter;
-100ml. almond milk;
-0.5 banana;
-50gr. oatmeal;
-0.5ml chocolate protein;
- 1 tsp honey;
-1 cup of ice.

Cocktail "You can drink"

200 ml water;
- 1 ml. vanillin;
- 2 st. tablespoons of chopped walnuts;
-0.5 tsp cinnamon;
-5 ice cubes.

Quail cocktail

- 1 teaspoon of honey;
-1 banana
-150ml chocolate milk;
- 3 egg whites;
- crushed shells of 6 quail eggs.

Stir the ingredient.
Everyone decides for himself what drink to drink after sports to help his body recover faster.
Use the suggested recipes and you will see the result!