Sports drinks What is a real sports drink! Sports drinks are prepared according to the characteristics of physical consumption during exercise, which can supplement nutrients lost during exercise, maintain and improve exercise ability and accelerate the elimination of fatigue after exercise. Therefore, it should have the following basic characteristics: a certain sugar content: due to exercise, muscle glycogen is consumed a lot, and muscle increases its intake of blood sugar, which leads to a decrease in blood sugar. If it is not replenished in time, the working muscles will be weak. On the other hand, because more than 90% of the brain's energy supply comes from blood sugar, the decrease of blood sugar will weaken the brain's ability to regulate exercise and cause fatigue. Proper amount of electrolytes: Exercise leads to sweating, resulting in a large loss of electrolytes such as potassium and sodium, leading to physical weakness and even cramps, leading to a decline in exercise ability. The sodium and potassium in the beverage are not only used to supplement the sodium and potassium lost in sweat, but also help the water to stay in the blood vessels, so that the body can get more water. If the electrolyte content in the beverage is too low, it cannot be supplemented; If it is too high, it will increase the osmotic pressure of the beverage, causing gastrointestinal discomfort, so that the water in the beverage can not be absorbed by the body as soon as possible. No carbonated gas, no caffeine, no alcohol: carbonated gas can cause flatulence and discomfort; Caffeine has a certain diuretic effect, which will aggravate the loss of water, and exercise itself will lose a lot of water and electrolytes; In addition, caffeine and alcohol can also stimulate the central nervous system, which is not conducive to recovery after exercise. Patients with hypertension should not drink more sports drinks? Easy exercise itself is really good for your health, but people with high blood pressure will raise their blood pressure by citing sports drinks after exercise. Because patients with hypertension must limit salt, salt contains sodium that causes blood pressure to rise, and sports drinks contain high sodium, which will inevitably make blood pressure rise higher. Sports drinks are no problem for normal people and people with low blood pressure, while patients with hypertension drink sports drinks indiscriminately during exercise, which is very easy to induce stroke. Therefore, patients with hypertension should not drink more sports drinks. How to buy sports drinks? At present, there are many products labeled "sports drinks" in China, such as Jianlibao, Red Bull and Shubao. But according to experts, professional sports teams rarely use these drinks now. Like "Red Bull", it contains caffeine, which is a banned ingredient for athletes; Like "Jianlibao", although it contains mineral trace elements, it has a high sugar content and is still an aerated drink. At present, there are several major brands of professional sports drinks in the domestic market. One is Gatorade, the sponsor brand of NBA. Gatorade sells well in Guangdong, Shanghai and other southern cities, and the price in supermarkets is about 4 ~ 1 bottle in 5 yuan. Another "Weichuang high-energy solid beverage" is divided into three types: before exercise, during exercise and after exercise. The cost of a set is about 12 yuan, which is around 2 yuan before and after the exercise. The recovery drink after exercise also contains amino acids and other ingredients, which is beneficial to recovery and eliminates fatigue. The price is a little more expensive, around 7 yuan. But at present, this kind of sports drink only has solid packaging, so it needs to be brewed by itself when drinking, which is more troublesome. Now Nutrilite protein powder produced by Amway has become a necessity for many athletes. Because protein accounts for about 20% of human body weight, it is used to make muscles, blood, skin and other body organs. It helps the body to make new tissues to replace damaged ones. Oxygen and various nutrients are delivered to cells through blood, which regulates the water balance in the body. Sports drinks Your demand for rehydration during exercise is a very important part. During the intermission of sports competition or training, athletes often pick up a bottle of water and drink it with their heads up. Are they drinking boiled water? No, because boiling water will cause blood dilution, so that more water will be lost from sweat, which will easily cause electrolyte balance disorder in the body. So, are they drinking juice? Not exactly. Juice and juice drinks with relatively high concentration cannot be absorbed as soon as possible because of their high osmotic pressure. In fact, it is a new type of drink-sports drink. Sugar with a certain sugar content is the most economical and direct main energy substance of human body, which is stored in bone marrow muscle and liver in the form of glycogen. Due to the limited sugar reserves in the body, if it is not replenished due to a large amount of consumption during exercise, the muscles will be weak and the exercise ability will decline. On the other hand, more than 90% of the brain's energy supply also comes from blood sugar. Lowering blood sugar will weaken the brain's ability to regulate exercise and cause fatigue. Therefore, sports drinks must contain certain functions. Better sports drinks are mainly oligosaccharides, which are beneficial to supplement blood sugar and make the brain and muscles absorb sugar continuously during exercise, thus improving endurance, prolonging fatigue and accelerating recovery after exercise. Oligosaccharide beverage is also beneficial to reduce blood lactic acid level during exercise and increase muscle strength and workload. Sweating a large amount of electrolytes will lead to a large loss of electrolytes such as potassium and sodium, resulting in physical weakness and even cramps, leading to a decline in exercise ability. The sodium and potassium in the beverage not only contribute to the sodium and potassium lost in sweat, but also help to replenish the water retention in blood vessels and make the body get more water. The electrolyte content in the beverage is too low to achieve the supplementary effect; If it is too high, it will increase the osmotic pressure of the beverage, causing gastrointestinal discomfort, so that the water in the beverage can not be absorbed by the body as soon as possible. Low osmotic pressure should make the water and other nutrients in the beverage pass through the stomach as soon as possible and be fully absorbed. The osmotic pressure of beverage is lower than that of plasma, that is, hypotonic beverage. The type and quantity of sugar and electrolyte in beverage are the direct determinants of osmotic pressure of beverage. Nutritional sports drinks can maintain low osmotic pressure even if they contain a variety of sugars and inorganic salts. Carbonated gas without carbonic acid, caffeine and alcohol can cause flatulence and discomfort in the stomach, and drinking a lot of carbonated drinks may cause stomach cramps and even vomiting. Caffeine and alcohol have certain diuretic and dehydration effects, which will further aggravate the loss of body fluids. In addition, they also stimulate the central nervous system, which is not conducive to the recovery of fatigue. Some sports drinks have other additional ingredients, such as B vitamins, which can promote energy metabolism; Vitamin c can be used to scavenge free radicals, reduce their harm to the body and delay the occurrence of fatigue; Proper amount of taurine and inositol can promote the synthesis of protein, prevent protein from decomposing, regulate metabolism and accelerate the elimination of fatigue. Because sports drinks have the above basic conditions, they can replenish water in time and maintain the normal balance of body fluids; Quickly replenish energy and maintain blood sugar stability; Replenish energy in time; Improve and improve the ability of metabolic regulation; Improve thermoregulation and cardiovascular function. So sports drinks not only quench thirst, but also disintegrate thirst! Sports drinks are prepared according to the characteristics of physical consumption during exercise, which can supplement nutrients lost during exercise, maintain and improve exercise ability and accelerate the elimination of fatigue after exercise. Therefore, it should have the following basic characteristics: a certain sugar content: due to exercise, muscle glycogen is consumed a lot, and muscle increases its intake of blood sugar, which leads to a decrease in blood sugar. If it is not replenished in time, the working muscles will be weak. On the other hand, because more than 90% of the brain's energy supply comes from blood sugar, the decrease of blood sugar will weaken the brain's ability to regulate exercise and cause fatigue. Proper amount of electrolytes: Exercise leads to sweating, resulting in a large loss of electrolytes such as potassium and sodium, leading to physical weakness and even cramps, leading to a decline in exercise ability. The sodium and potassium in the beverage are not only used to supplement the sodium and potassium lost in sweat, but also help the water to stay in the blood vessels, so that the body can get more water. If the electrolyte content in the beverage is too low, it cannot be supplemented; If it is too high, it will increase the osmotic pressure of the beverage, causing gastrointestinal discomfort, so that the water in the beverage can not be absorbed by the body as soon as possible. No carbonated gas, no caffeine, no alcohol: carbonated gas can cause flatulence and discomfort; Caffeine has a certain diuretic effect, which will aggravate the loss of water, and exercise itself will lose a lot of water and electrolytes; In addition, caffeine and alcohol can also stimulate the central nervous system, which is not conducive to recovery after exercise. Patients with hypertension should not drink more sports drinks? Easy exercise itself is really good for your health, but people with high blood pressure will raise their blood pressure by citing sports drinks after exercise. Because patients with hypertension must limit salt, salt contains sodium that causes blood pressure to rise, and sports drinks contain high sodium, which will inevitably make blood pressure rise higher. Sports drinks are no problem for normal people and people with low blood pressure, while patients with hypertension drink sports drinks indiscriminately during exercise, which is very easy to induce stroke. Therefore, patients with hypertension should not drink more sports drinks. Homemade sports drinks. Self-made sports drinks: find several empty mineral water bottles, and put 6%-7% sugar (preferably glucose plus vitamins, available in supermarkets) and 1%-2% salt in each 100 ml of water, which is slightly sweet or salty. It is both economical and effective. I suggest you have a try. When to drink is also learned: experts tell us that the scientific way of rehydration is to replenish before, during and after exercise. If you do an hour's exercise, you usually need to supplement 500 ml sports drink 1 0-2 hours before exercise. Every 120-240 ml during exercise15-20min, 500 ml sports drinks should also be supplemented within 2 hours after exercise. 2. Amino acid sports drink This product has strong taste and good flavor. After being absorbed by human body, amino acids run directly in the blood and are sent to various organs to meet the needs of muscles and improve the function of muscle movement. Formula 1: 1. Formula: 20 g of branched-chain amino acids, citric acid 1 g, water, vitamins and minerals 10 g, sugar 100 g, egg yolk lecithin 8 g, sodium caseinate10 ~ 60 g. 2. Preparation method: After mixing the above materials, make a 1L solution with pure water, sterilize it in a distillation cylinder of 12 1℃ for 4 minutes, and then bottle it. Equation 2: 1. Formula: sugar 50g, branched-chain amino acids 10g, soybean lecithin 8g, vitamins and minerals 10g, sodium caseinate 35g, proper amount of purified water and a little citric acid. 2. Preparation method: mix the above materials, prepare 1L solution with pure water, add citric acid to adjust the pH value to 6.4 ~ 7.0, sterilize in a distillation cylinder at 12 1℃ for 4 minutes, and bottle, and the obtained beverage is sour, sweet and delicious. Cycling is an intense exercise, and riding for an hour or two usually makes you sweat. 98% to 99% of sweat is water, and the rest is mainly inorganic salts such as potassium, sodium, calcium and magnesium. After sweating a lot, you need to replenish water in time, otherwise it will not only lead to fatigue and thermoregulation disorder, but also lead to the accumulation of acid metabolites, which will lead to fatigue and decreased exercise ability. Athletes who feel tired and weak may lack inorganic salts, which are characterized by the lack of potassium and magnesium in muscle cells. Studies have shown that magnesium can promote glycogen decomposition, accelerate energy metabolism and improve sports performance. When magnesium is deficient, glucose produces lactic acid through anaerobic glycolysis, which causes muscle aches and spasms. Magnesium helps cells maintain aerobic oxidation and reduce the production of lactic acid, even during strenuous exercise. Magnesium is necessary for potassium to enter cells and calcium to enter and leave cells. Supplementing magnesium salt can avoid electrolyte imbalance caused by excessive sweating. In addition, magnesium and calcium are responsible for producing high-energy phosphorylates, such as adenosine triphosphate, which is necessary for muscle exercise. Therefore, you should drink alkaline drinks with sugar content below 5% and inorganic salts such as potassium, sodium, calcium and magnesium during exercise, especially for athletes. Generally, minerals are removed from pure water, so it is not advisable to drink pure water alone during exercise. About sports drink 1, why do you want to drink it? The temperature rises in summer, and the average daily temperature is above 35℃. Coupled with strenuous exercise, the human body will generate a lot of heat, and the body mainly achieves the purpose of heat dissipation through perspiration. The main component of sweat is water, and it also contains a small amount of inorganic salts such as potassium, sodium, calcium and magnesium. If the body loses a lot of water, if it is not replenished, it will cause water shortage, increase the body temperature, increase the workload of the cardiovascular system, hinder body temperature regulation and reduce exercise ability. At the same time, the loss of sodium ions and chloride ions will affect the timely adjustment of physiological changes such as body fluids and temperature. At this time, simply drinking water can't solve the problem, because the permeability of water is low, and drinking a lot will dilute the electrolyte in the blood, and the imbalance of electrolyte in the body will lead to symptoms such as exhaustion, dizziness, nausea and general weakness, which is also called water poisoning in medicine. After sweating, it is suitable to drink alkaline drinks with sugar content below 5% and inorganic salts such as potassium, sodium, calcium and magnesium. Generally, the water content of sports drinks is about 90%, the water content is 8 ~ 12%, the inorganic salt content is about 1.6%, and the vitamin content is about 0.2%. These components are similar to human body fluids, which can be absorbed by the human body more quickly after drinking, and timely replenish the water and electrolyte (that is, salt) lost by the human body due to a lot of exercise and sweating, so that the body fluids can reach a balanced state. It can not only supplement human body function, but also help cells to maintain aerobic oxidation. Even during strenuous exercise, it will reduce the production of lactic acid and reduce the burden on the human heart during exercise, which is of great benefit to energy supply during exercise and physical recovery after exercise. 2, how to drink, in fact, not only need to replenish water during exercise, but also pay attention before and after exercise. Specifically, drink 2 glasses of water (300 ~ 400 ml) before exercise; When exercising, drink half a glass of water (about 15 ~ 20 minutes); Drink 3 glasses of water (500 ~ 600 ml) after exercise. Do not drink too much water. You should drink it in small quantities several times. The correct drinking speed is to drink slowly in small sips, so as to achieve good absorption effect. The temperature of drinking water should be close to room temperature. In order to achieve the effect of cooling and quenching thirst, the optimal water temperature is about 10℃. If it is lower than 5℃, it will stimulate the gastrointestinal and respiratory systems and cause diseases of the digestive system. People who don't exercise or sweat a lot shouldn't drink sports drinks? Because these drinks contain electrolytes such as potassium, sodium, calcium and magnesium. If the body does not lose too much electrolyte, drinking sports drinks will consume too much electrolyte and need to be excreted through water. For a person with normal renal function, this is not a problem; However, when the renal function is abnormal, it will increase the burden on the kidney, which will easily lead to retention of sodium and other components and edema. Excessive sodium will also increase the load on the heart and cause blood pressure to rise, so patients with hypertension should also pay special attention. In addition, children under 2 years old should not drink sports drinks. 4. Main components and functions of sports drinks Carbohydrate, also known as sugar, is the main source of human heat energy. After it is digested in human body, it is mainly absorbed and utilized in the form of glucose, which can be rapidly oxidized and release energy. It is also a part of the body and plays an important role in many life processes. Heat: It is indispensable to maintain people's basic metabolism and make up for the energy consumed by people because of exercise and drinking. Insufficient or excessive intake of heat energy is harmful to health. Insufficient heat intake for a long time, the human body is hungry, and the sugar stored in the body is exhausted. Fat is converted into heat energy when drinking protein, resulting in negative nitrogen balance. The muscles and internal organs of the human body atrophy, the weight is obviously reduced, and it is emaciated and weak, which can be life-threatening in severe cases. Sodium and potassium: electrolytes in the form of potassium chloride, sodium chloride and magnesium chloride, and some body fluids are also electrolytes. If the human body lacks electrolyte, many physiological functions will be affected, and the balance between water and pH will be destroyed. The most important elements in electrolyte are sodium, potassium and chlorine, followed by magnesium and calcium. They dissolve in water and decompose into charged ions, which play the role of "communication soldiers" in the huge network in the body. Using the function of electrical conduction, the heart beats, muscles generate strength, and nerves transmit information to all parts of the body. Chlorine is also one of the components of gastric acid, which can ensure normal digestion and help to eliminate harmful bacteria in things. Magnesium and potassium can effectively maintain the normal beating of the heart and stabilize blood pressure, which is closely related to heart health. In addition, sports drinks may also contain glutamic acid, vitamin C, nicotinamide (calcium pantothenate), pantothenic acid (vitamin B3), inositol, vitamin B6 and vitamin B 12, all of which have different functions. 5. At present, the list of main sports drinks on the market activates active vitamin water drinks (Hangzhou Wahaha Group), Poukari sweat electrolyte supplement drinks (Tianjin Otsuka Beverage Company), Gatorade sports drinks (Shanghai Bomi Food Company), pulsating vitamin drinks (Guangdong Robust Company), Lishui sports drinks (Shanghai Jinjiang Qilin Beverage Food Company), Wei Yi sports drinks (Shanghai Suntory Meilin Food Company) and Guan Yi sports drinks (Guangzhou Runtian Guan Yi Health Products Company). Nowadays, sports drinks are favored by young people who like to follow the fashion, but some people in the medical industry question that sports drinks are prepared for people who have just finished exercising and sweated a lot, and are not the most suitable white-collar workers who sit in the office for a long time. Relevant persons from the Municipal Food and Drug Administration pointed out that there are no relevant regulations on sports drinks in the country at present, so the food and drug administration did not include them in its own supervision scope. However, the person personally believes that sports drinks are drinks for athletes and workers working in high temperature environment. Many white-collar workers who often stay in air-conditioned rooms should not drink unless they sweat a lot. China's sports drink standard is the national health standard issued by 1994, which defines "sports drink" as a soft drink whose composition and content of nutritional elements can meet the physiological characteristics and special nutritional needs of athletes or people who participate in physical exercise and manual labor. Professor Jiang Jinqi, an expert in cardiology and director of the emergency department of Shanghai Chest Hospital, believes that sports drinks are mainly aimed at athletes or people who often participate in fitness. If ordinary people exercise less than 1 hour every day, there is no need to drink this drink. Sports drinks are only recommended if you exercise a lot, for a long time, and sweat a lot (more than one liter). Judging from the adverse reactions, it is not suitable for people to blindly drink sports drinks. Various electrolytes will increase the burden of blood, blood vessels and kidneys, cause the increase of heart load and blood pressure, and cause arteriosclerosis and stroke. Disabled in patients with poor renal function.