Top 15 isotonic

Isotonics, like other high-carb foods, are often deprived of the attention of visitors to the gym. The existence of such energy sports drinks is often only known to amateurs and marathon runners. In this ranking, we will talk about the best isotonics and why they are needed at all.

Kinds of sports drinks

There are three main types of sports drinks: hypotonic, isotonic and hypertonic. Or drinks for: hydration, energy and recovery.

Hydration, or saturation with water, is necessary for quick relief from fatigue, which occurs when dehydration during intense sweating. Reducing the amount of water in the body leads to an increase in blood viscosity. And this increases the heart rate and, as a result, the reaction slows down and productivity decreases.

Energy it is necessary during long and exhausting bike races, marathons, as well as for any other long aerobic exercise. It can be football, hockey, tennis, boxing, swimming, skiing. That is, any kind of sport where there is an increased cardiac load (load on the heart and blood vessels) and the need for fast energy.

Recovery necessary after exercise. During this period, the body requires a large amount of nutrients to replenish the spent reserves and rehabilitation.

What are sports drinks for?

Isotonic are necessary during long sports, when there is a need for fast energy for working muscles. Having such a source of nutrition, the body practically will not spend its reserves of carbohydrates, which are stored in the muscles in the form of glycogen.

Isotonics, as well as hypotonic, help to restore the water-salt balance. At increased loads, for example, when running for long distances, sweating increases, and this leads to an imbalance of salt and fluid in the body. Isotonic drinks help to quickly solve this problem.

Hypotonics have a low concentration of substances and consist mainly of electrolytes and purified water. They are necessary for reimbursement of salts and fluids spent during training. A small amount of carbohydrate may also be added to hypotonia. Such drinks are good when the body does not need large portions of fast energy. For example, if the training is not exhausting or not very long.

Hypertensives, on the contrary, they are necessary after long and heavy loads. They, like the isotonics, are composed of carbohydrates and electrolytes, but in higher concentrations. Often in hypertonic drinks add proteins. Thus, the body receives not only glucose and electrolytes to restore glycogen reserves and water-salt balance, but also amino acids for muscle rehabilitation.

Note. Most of the ranking of the best isotones is the production of the British brand SIS (Science in Sport), because they are the leaders of the European market in the segment of isotonic drinks for professional athletes. The most important advantage of SIS is that their products have been tested and certified by Informed Sport agency in accordance with the requirements of WADA (World Anti-Doping Agency). The presence of such a certificate confirms the absence of prohibited substances in the tested products.

Top isotonic rankings - Top 15

What is an isotonic drink, its composition

Isotonic - This is the most popular type of sports drinks. Isotonic - means having the same osmotic pressure as the blood plasma. In other words, an isotonic drink has a similar composition and concentration of substances dissolved in it with fluids in the body. Therefore, these drinks are quickly absorbed and help maintain balance in the body.

Composition

Isotonic consists of water and dissolved in it simple carbohydrates and salts. Often in these drinks add vitamin complex, caffeine and carnitine.

Are part of isotonic carbohydrates maltodextrin, glucose and fructose are the most common. These simple sugars are a source of energy for the muscles. These carbohydrates are quickly absorbed and maintain muscle performance at a high level.

The salt (potassium, sodium, magnesium, calcium) are electrolytes, i.e., substances conducting electrical impulses from the central nervous system to the muscles. These impulses cause them to shrink, that is, to do work. The human body constantly gains and loses electrolytes. They come from food, and are excreted in sweat and urine.

As already mentioned, increased sweating leads to dehydration and depletion of electrolyte reserves. Because of this, nerve impulses are performed worse, and, as a result, the muscles stop contracting properly. The performance of the body as a whole is reduced. Coming from isotonic electrolytes help to restore muscle function and increase stamina.

Vitamins involved in many metabolic processes. Therefore, their presence in the drink can be an excellent support for the body during serious cardio. Such vitamin mixes most often include the whole group B and vitamin C.

L-carnitine - A substance related to the vitamins of group B. It performs the function of transporting fatty acids into the cell, where they will be destroyed for energy. And since fatty acids can be oxidized only in the presence of oxygen, taking carnitine during aerobic exercise can give the body an additional portion of energy.

Caffeine - one of the most popular stimulants of the nervous system. But do not forget that when caffeine is abused, central nervous system over-stimulation occurs and, on the contrary, the body begins to slow down. Therefore, a moderate intake of caffeine-containing isotonic is recommended, especially in hot weather.

Who can drink isotonic drinks and when?

Isotonics can be drunk to almost everyone involved in aerobic sports that require large amounts of energy. Such drinks are recommended to be consumed directly in the process of training and competition. However, do not forget - sports drinks, like other types of sports nutrition, have contraindications. Before you start taking should consult a doctor!

Isotonic abuse like other high carbohydrate drinks and foods can lead to overweight.Therefore, before using isotonics, you should familiarize yourself with its composition and pay attention to the amount of carbohydrates in one portion. This information will help you understand how much you need to take the product for each specific purpose.

How much and how to drink isotonics during training

For example, when cycling for an hour, 30-60 g of carbohydrates are consumed. This amount of energy allows you to keep a good pace and prevent fatigue, which occurs due to the depletion of glycogen reserves and dehydration.

For example, in one portion of a dry concentrate contains 15 g of carbohydrates. This amount is enough for half an hour of cycling. Thus, for one hour drive you will need to take two servings of concentrate.

Every 15 minutes, it is recommended to drink 125 ml of isotonic. Accordingly, the entire portion of the concentrate must be dissolved in half a liter of water.

Successful training for you!