Professional athletes and active fitness enthusiasts know that drinking during training is not only possible, but also necessary, preferably plain water or enriched with vitamin C.: no soda!
Instructions
Step 1
During intense sports training, the body expends a large amount of moisture and nutrients, which are released along with sweat. Therefore, in order to make up for these losses, it is necessary to drink during and after training. During the lesson, it is recommended to drink every 15-20 minutes, preferably plain water or water with dissolved vitamin C.
Step 2
After training, the body is already weakened, so there is no need to load it with additional fasting. Even during a diet, after exercise, you need to drink not just water, but a nutritious liquid. Fresh juices that are high in glucose and vitamin C, such as orange, grape or cranberry juice, are best suited for this purpose. Freshly squeezed juice must be diluted with water, otherwise it may cause additional thirst.
Step 3
During muscle building workouts, protein is broken down in the muscles. Therefore, to fill this gap, you can drink a glass of milk 2.5% fat. In addition to protein and protein, this drink is rich in calcium and vitamin D. Special milk for fitness lovers can be found on store shelves, it is additionally enriched with vitamins and nutrients.
Step 4
If after training you need not only to replenish the supply of substances, but also to cheer up, it is better to give up the usual cup of coffee and drink cocoa. Firstly, cocoa contains milk, and secondly, it will give additional vigor to the body. However, you need to wait an hour and a half with this drink after training, because the caffeine contained in cocoa, albeit in small quantities, interferes with the body's absorption of proteins and carbohydrates. In addition, it is recommended to drink cocoa only after intense sports activities such as cycling, running or swimming.
Step 5
Sports nutrition companies offer a wide variety of specialty drinks that can be consumed both during and after training. However, these drinks are recommended only for very active athletes, and you should drink them only on the advice of your coach, since different mixtures or cocktails are suitable for different loads. In this case, it is better not to engage in amateur performances.
