Isotonic sports drinks for endurance training
An isotonic sports drink makes the most sense when your workout runs longer, you are sweating heavily and water alone is no longer enough. It helps replace fluids, provides extra energy from carbohydrates and helps you feel more consistent throughout your workout.
Why does an isotonic sports drink matter?
In a hot gym, on a summer bike ride or during a longer run, you lose fluid faster than you realize. Physical exertion always involves heavy sweating. During intense muscular activity, your body can lose up to two liters of fluid an hour.
This is where a simple truth comes in: when you run low on fluids, your performance declines. The original text pointed out that losing 2 percent of your body weight through sweat also means losing 20 percent of your physical capacity. The human body is also 60 percent water, which means an adult body contains 30–40 liters of water.
This does not mean you need a brightly colored bottle for every short workout. Water is often enough for an easy 30-minute session. But when training lasts more than 45 minutes, a sports drink becomes a much more practical option.
How is an isotonic sports drink absorbed?
A drink’s type is determined by its osmolarity. Human blood has an osmolarity of around 300 mosm/l. The lower a drink’s osmolarity, the faster it is absorbed and replaces lost fluids. An isotonic sports drink has an osmolarity of around 300, just like blood. Sports drinks with an osmolarity below 300 are called hypotonic drinks and are absorbed into the bloodstream even faster.
The concentration of an isotonic sports drink’s ingredients in the stomach does not exceed the concentration of those substances in the blood. A fluid with this composition is quickly absorbed into the bloodstream. The 400–500 mg of sodium per one liter of isotonic sports drink also helps absorption.
A sports drink must contain carbohydrates because your body uses energy during physical exertion. Studies have shown that sports drinks with a carbohydrate content of 3–8 percent leave the stomach and are absorbed fastest. There is no point in drinking a more concentrated sports drink with a carbohydrate content above 8%. It is not absorbed well, stays in the stomach and can cause an unpleasant sloshing sensation during exercise.
When and how much sports drink should you drink?
In principle, you can drink isotonic and hypotonic drinks both before and after training. The clearest need arises during prolonged exercise. You should definitely drink a sports drink when training lasts more than 45 minutes.
Experienced exercisers do not necessarily need to drink midway through a 45-minute aerobics class. However, drinking before a short workout is a good idea, especially if the session will be intense or the room is warm.
Getting the amounts right is simple. A sports drink should have a concentration of 6–8 percent, using 60–80 grams of drink powder per liter of water. It is recommended to drink 300–500 ml of sports drink half an hour before prolonged exercise. During exercise, you should drink 150–200 ml of sports drink every 15–20 minutes.
Frankly, the biggest mistake is making the mix too concentrated. More powder does not mean better results. Often, it simply leaves your stomach feeling heavy and your thirst unquenched.
Iso Plus® and isotonic sports drinks
Iso Plus® isotonic sports drink powder for physical activity
- Replaces fluids and micronutrients lost during training
- Improves performance and reduces fatigue
- With added L-glutamine and L-carnitine!
Iso Plus® is an isotonic sports drink that your body absorbs easily. When exercise lasts longer than 45 – 60 minutes, your drink must contain adequate amounts of minerals and, especially, carbohydrates. Your body immediately uses carbohydrates consumed during training, giving you extra energy.
The original description also emphasized the risks of fluid loss: just 2% fluid loss reduces your physical performance by as much as 20%! A 6% fluid loss causes weakness and aggression, while fluid loss above 18% is life-threatening. These figures make the point clear. Drinking is not just for show; it is part of managing your training load.
Directions: Dissolve 17.5g, or 1 tablespoon, of powder in 250 ml of water. During training, drink approximately 1 liter of sports drink per hour, depending on the intensity of your workout. Use as needed before, during and after training. Keep out of reach of children. Contains wheat gluten. Not suitable for people with diabetes.
Ingredients: 86.4 % carbohydrate blend (sugar, maltodextrins, glucose, fructose), acidity regulator malic acid, 3.1% glutamine peptide, 3.6% minerals (sodium chloride, potassium phosphate, calcium lactate, sodium citrate, magnesium carbonate), flavorings, L-carnitine, anti-caking agent – magnesium stearate, 0.25% vitamins (α-tocopherol – vitamin E, thiamine mononitrate – vitamin B1, riboflavin – vitamin B2, pyridoxine hydrochloride – vitamin B6, nicotinamide, niacin, calcium D-pantothenate – pantothenic acid, L-ascorbic acid – vitamin C, folic acid, D-biotin, cyanocobalamin – vitamin B12), sweeteners – sucralose, acesulfame K, color E110.
FAQ: isotonic sports drinks
Is an isotonic sports drink suitable for every workout?
You do not need one every time. Water is often enough for a short, easy workout. A sports drink makes much more sense during longer, sweatier sessions or exercise lasting more than 45 minutes.
What is the difference between an isotonic and a hypotonic drink?
The difference lies in osmolarity and absorption speed. An isotonic drink has an osmolarity of around 300, while a hypotonic drink has an osmolarity below 300.
Does a more concentrated mix give you more energy?
Not necessarily. There is no point in making a drink with a concentration above 8%, as it may be absorbed less efficiently and cause stomach discomfort during exercise.
Author: Turg.Fitness.ee
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