In order for your muscles to work optimally (and grow!), You not only need plenty of protein, but also enough fluid. Only with the right “fuel” in the blood, the muscles can be supplied with sufficient oxygen and withstand the intense stress during sport.
But there are also drinks that can kill your success in sports with a few sips – especially if you take them before training. Then they make sure that you feel stuffed, without power and drive. No good conditions for the next workout, right?
In order to complete your training smoothly, you should keep your hands off these 5 anti-sports drinks:
Do you grab before the sport to mineral water with a lot of carbon dioxide, you burden your stomach unnecessarily. Those who are not accustomed to carbon dioxide often react to this with nasty flatulence, constant eructation and an annoying belly swelling, because the stomach is irritated and stretched. Before and during strength training or running, prefer to drink non-carbonated mineral water.
Undiluted fruit juices, fruit smoothies and soft drinks are completely unsuitable as a pre-workout drink – not only because of their often high calorie content. There are several reasons for this:
Hypertonic drinks are absorbed by the body only slowly because they – unlike isotonic drinks – have a higher concentration of dissolved particles than our blood plasma. The body must first balance this condition and dilute juice & Co. by removing water from the blood. This will make you more thirsty and make up for the loss of water.
Juices and smoothies contain a lot of fructose, ie fructose. This tastes nice and sweet, but unfortunately the intestine is having a hard time digesting large amounts of fructose. Basically, the human body does not have to rely on fructose and must first convert it into glucose so that it can use it for energy. This lasts – and in the meantime, the fructose puts a strain on the digestive system and makes you lethargic and full.
Drinking milk before exercise is not a good idea. A milk-touched protein shake is useful after training or after getting up, but not right before your next workout. Why? Milk contains both carbohydrates such as the lactose lactose, as well as fat and protein. Accordingly, your gastrointestinal tract will need to extract and digest all the important nutrients from the milk. For the digestion of milk your body consumes additional energy, which is then not available for training.
Many of the so-called “sports drinks” in the trade are just hidden sugar bombs – and you really do not have to catch them before the workout. The subsequent energy kick will end at the end of the workout in an energy crisis.
After training it only makes sense for real competitive athletes to resort to such (high-quality) sports drinks. The sugar quickly enters the blood and recharges the empty glucose stores. Sports drinks also contain important minerals and are usually isotonic. Isotonic sports drinks are particularly well absorbed by the body because they have the same concentration of dissolved particles as the human blood plasma.
But you do not have to buy expensive, especially not as a recreational athlete: a spritzer of mineral water and apple juice in the ratio 3: 1 is the best and cheapest iso drink ever.
More energy for training thanks to energy drinks – sounds only once obvious. In theory, yes, in practice, however, this only partially works. The energy boost is due to the rapid increase in blood sugar levels. No wonder with the amount of sugar that is in such a can. However, the kick does not last long, because your blood sugar level falls after a short time back into the cellar and is usually even lower than before. Tiredness and listlessness remain. Time for the next can. Vicious circle.
But you need the caffeine kick to optimally focus on the workout? Then have an espresso or coffee before training, which is much healthier (and cheaper). There are many more in the cans – but not much: stimulating substances such as taurine, inositol and glucuronolactone – especially in combination with sports – can lead to cardiac arrhythmias, cramps and even kidney failure.
As a thirst quencher during the sport energy drinks definitely fall through. They are also not suitable as a post-workout drink, because after exercise your muscles want to be supplied with protein and not with sugar.
A beer right in front of the gym will hardly hiss any of you. But even if the last glass is already a few hours behind, that can still have (negative) effects on your athletic performance. Alcohol is not a good training partner, because the residual alcohol in the blood still affects your ability to react and concentrate. Anyone who exercises in a hungover position also reaches his load limit much faster than usual.
Alcohol can also inhibit muscle growth. The reason: The breakdown of the nerve poison has Prio 1 for your liver – everything else is basically unimportant at first. It can then supply the muscle cells with oxygen and nutrients come too short and so the muscle growth can be inhibited. Those who are currently in a training and even competition preparation should avoid alcohol during this time.
The best drink before training is water. Those who resort to the wrong liquid fuel before training will have to expect performance losses. You are pure water boring? Then pep it up with lemon or cucumber slices.