Isotonic: what is it for and how to take it correctly

From a chemical point of view, an isotonic drink (isotonic sports drink) is an aqueous solution of body electrolytes (calcium, magnesium, sodium and potassium chlorides) and carbohydrates.

From a medical point of view, an isotonic is a liquid that maintains the osmotic pressure of plasma due to the content of electrolytes.

From a sports point of view, an isotonic drink is a sports drink that provides the body with:

• water
• carbohydrates
  , that is, energy for intense training
• electrolytes
  , which are removed from the body through sweating

What are isotonics

Isotonic drinks are one of the categories of sports supplements that are aimed at restoring resources spent during physical activity. The composition of isotonics is selected in such a way as to restore fluid and electrolyte balance. The formula is as identical as possible to the liquid contained in blood plasma.

The concept of “isotonic” comes from medicine, where such liquids have been widely used for many decades. Isotonic fluid is similar to blood plasma fluid in terms of osmotic pressure. That is, if a liquid does not change osmotic pressure, it is called isotonic.

The main benefits of isotonics are revealed in sports. During any physical activity, the body loses a large amount of nutrients through sweating, mainly salts. This increases blood viscosity, increases blood pressure and creates a whole chain of biochemical reactions that increase the load on the cardiovascular system. Research shows that with a loss of just 2-3% of fluid from the blood plasma, overall performance will be dramatically reduced. The lethal rate of fluid loss for humans is 20 to 25%.

Isotonic drinks only restore balance. That is, isotonic is needed by athletes to replenish spent resources to normal values. Drinks are not suitable for increasing the level and supply of nutrients beyond the norm, such as vitamin and mineral complexes. Therefore, they are used only during loads.

The use of isotonics is considered critical during marathons. Supplements are also used in various types of running. Some types of isotonics are even used in sprint running. Such drinks, in addition to salts and electrolytes, also contain carbohydrates and stimulants to increase energy.

ZMA functions

The ZMA supplement contains natural ingredients in the concentration necessary to speed up the secretion of the main male hormone. The formula with zinc, magnesium and B6 accelerates mass gain, shortens the recovery period, and strengthens the immune system. Problems that ZMA solves:

• Supplying the body with two of the most costly minerals – magnesium and zinc.
• Naturally enhances testosterone production.
• Increase in strength indicators.
• Acceleration of recovery processes.
• Intensification of protein synthesis, increase in dry mass.
• Improved libido and quality of life.
• Strengthening muscles, tendons, ligaments.
• Increasing the body's immune forces.
• Normalization of the sleep-wake cycle.

On the Sportwiki portal you can find conflicting information about the dietary supplement. Some believe that it does not work, others argue that with normal rest, sleep and nutrition, the use of ZMA is more than justified. Therefore, when choosing a product, you need to focus on personal progress and external manifestations (for example, increased libido) and take into account that a jump in testosterone is sometimes not felt even on a course of steroids.

Testobooster ZMA is not a steroid, it does not cause any unpleasant effects. But to feel its effectiveness, you need to work hard. At a minimum, do not skip workouts, follow a diet, take nutrients - proteins, vitamins, minerals.

How do isotonics work?

There are many studies that prove the effectiveness of isotonic drinks. This allows them to be used not only to restore resources and avoid deterioration during stress, but also to improve performance. The main property of isotonic drink is to increase endurance. That is, the drink increases aerobic endurance. The supplement is also effective in some types of strength sports that require endurance and are characterized by increased intensity. For example, crossfit, bodybuilding, fitness, various martial arts, gymnastics and others.

Effects of isotonic drinks:

• Maintaining water-salt balance;
• Preventing a drop in blood sugar levels;
• Glycogen restoration;
• Increased endurance;
• Preventing cramps and spasms during exercise.

Despite the commonly held belief that strength increases, there are no reputable studies that prove this effect. Scientists have studied the possible benefits and harms of isotonics in quite some depth, but no effects on increasing strength were noticed. However, in strength sports, drinks help maintain performance and endurance, and therefore indirectly affect overall performance.

Energy

You will need:

1. Ginger water – ½ l.
2. Water – 1 liter.
3. Lemon – 3 pcs (squeeze juice).
4. Sea salt – 2 tsp.

Ginger water:

• 1 medium sized ginger root;
• 1 liter of water;
• liquid stevia, to taste.

Chop the ginger into large pieces and place in a large container. Add water. Bring water to a boil, then simmer for 17 minutes. Turn off the heat and let it cool. Add liquid stevia to taste and store in an airtight container in the refrigerator. Mix all ingredients together, refrigerate and enjoy!

Composition of isotonic drinks

There are three main categories of isotonic drinks:

• Classic - contain minerals, some vitamins, dextrose;
• Carbohydrates—contain more carbohydrates, most popular in fitness and cyclic sports;
• Stimulating - in addition to the classic composition, the formula is enriched with carbohydrates and stimulants (guarana, caffeine, green tea extract).

It is better to choose an isotonic, depending on the purpose and purpose of use. Classic drinks that contain vitamins and minerals are most often used in marathon running. Carbohydrate mixtures - in bodybuilding, fitness, crossfit and any other sports. They not only replenish the body's resources, but also increase energy levels.

Over the past 3-4 years, drinks with mild stimulants have become especially popular. Caffeine, guarana and others perfectly complement the other components in the composition and provide the greatest increase in mental and physical performance. Such isotonics are often chosen as a mild and safe alternative to pre-workout complexes, as they increase performance without overloading the central nervous system.

The main part of the drink includes:

• Potassium;
• Sodium;
• Magnesium;
• Maltodextrin or dextrin;
• Vitamins (B, C, E, PP).

In carbohydrate drinks, the amount of sugar increases; instead of the usual 4-4.5%, the concentration of carbohydrates can reach 8-10%.

The most commonly used stimulants are:

• Caffeine;
• Guarana extract;
• Green tea extract.

To provide a distinct marketing advantage over competitors, many manufacturers add additional substances that can improve the effectiveness of drinks. Among the most popular are:

• L-Carnitine;
• Creatine;
• Extracts of turmeric, ginger.

Homemade isotonics or sports drinks

For many years, there has been debate about which isotonic is better: homemade or ready-made formulas from manufacturers. You can often come across the opinion that similar drinks can be easily prepared at home using salt, lemon juice, honey or other sweeteners. Of course, such a drink will have a certain effect, but without a chemical laboratory and large-scale production it is impossible to achieve the correct proportions. And without them, the main purpose of using the drink will be reduced.

Therefore, to obtain a guaranteed effect, it is recommended to use ready-made drinks or soluble tablet and powder forms. In addition to a balanced composition, such isotonic drinks will also have an excellent taste, which is important considering mixing them with ordinary water. Isotonic is a relatively inexpensive category of sports supplements, so the savings in this case will not be justified.

Admission standards

Manufacturers of the product include detailed instructions with the capsules on how to calculate the dosage, how much to take per day, for how long, etc.

The characteristics and regimen of taking the booster depend on the brand, but there are general recommendations:

• Take capsules on an empty stomach before bed or 3-4 hours after meals.
• Drink the supplement in a course lasting 4 weeks, strictly in combination with training.

Why take ZMA on an empty stomach? It's simple: zinc and magnesium are less absorbed in the presence of other minerals, including micronutrients from their food.

The maximum effect should be expected after approximately 1-1.5 months of use.

Who needs isotonics?

Isotonics are needed in the following cases:

• When completing marathons;
• When running medium and long distances;
• During long walking (hiking, Nordic walking, hiking);
• In bodybuilding, fitness, crossfit - to prevent dehydration, loss of electrolytes and other useful substances. To maintain performance;
• In martial arts and cyclic sports.

Also, a portion of the drink will always be useful during any type of activity that causes sweating.

Harm

Even the best supplements aren't always beneficial. They are absorbed more slowly than regular water, so to prevent fluid loss, isotonic drinks should be drunk constantly, taking small sips throughout the workout. In this case, it is optimal to choose formulations with 6-8% carbohydrates. However, such an amount of glucose slows down the absorption of fluid, which leads to gastrointestinal disorders, cramps, flatulence, and nausea. Fructose causes similar side effects and causes stomach problems.

How and when to drink isotonic drinks

It is important to understand when and how to drink isotonic water. If used uncontrolled, it will not only not provide any benefit, but can also lead to negative consequences in the long term.

The first rule is that isotonic drinks should be used only during physical activity. If used at other times, even top isotonic drinks will be no more beneficial than any juice or sweet drink. Isotonics are especially needed in the warm season, when profuse sweating occurs. Also, such drinks are well suited for long walks, hiking trips, and any long-term exercise.

Start drinking an isotonic drink 10-20 minutes before physical activity. This will provide the necessary hydration and improve physical performance. Most of the drink should be drunk during exercise. For example, in fitness, it is best to take a few sips between sets or drink a small drink between exercises. You can also drink an isotonic drink after exercise, but in this case its benefits will not be as pronounced. In fact, after exercise, the isotonic drink can be easily replaced with any fitness bar (especially salty-sweet ones) and plain water.

Using drinks at any other time to simply quench your thirst does not make sense and only leads to increased financial expenses. There is no harm in isotonic drinks, but abuse can lead to increased salt intake, the formation of kidney stones and other consequences.

What is isotonic drink used for?

Drinks with electrolytes or isotonic drinks are designed to compensate for the loss of salts during physical activity.

As a rule, more than three hours of physical activity without the use of isotonic drinks leads to a decrease in strength. In one hour of intense exercise in the heat, salt loss through sweat is 800-4000 mg.

When preparing for a long race, it is advisable to increase the amount of salt consumed in food a day or two before the start. However, during physical activity it is also necessary to replenish electrolytes.

marathon and half marathon training plans and start training today!

The best isotonics

Rating of the best isotonics:

• Vitargo CRX 2.0 from Scitec Nutrition has one of the best formulas and is actually considered a pre-workout complex. The supplement contains all the necessary vitamins and minerals, 5 different forms of creatine, L-arginine, L-glutamine, as well as a matrix of supporting substances. Also, the additive has a low cost;
• Iso Plus from Olimp is one of the most popular isotonics. It has low cost and excellent composition. Includes all essential vitamins and minerals, plus glutamine, L-carnitine and simple carbohydrates. Has pleasant flavoring aromas;
• Carbox from BioTech is significantly different from other supplements. Carbox belongs more to the category of high-carbohydrate isotonics. Includes 5 different forms of carbohydrates with fast, medium and slow absorption rates. This ensures a continuous supply of energy during any physical activity.

ZMA complex – dietary supplement for actively training men

The following are currently popular on the sports nutrition market:

• ZMA Olimp is a product with amino acids, vitamin B6, zinc and magnesium in chelated form.
• ZMA Universal Nutrition is the best non-steroidal natural supplement with clinically proven effectiveness.
• ZMA Now Foods. 450 mg of magnesium aspartate, 2.4 g of zinc and 15 mg of B6 for quality sleep and the formation of a beautiful relief.
• ZMA Sleep Max (Maxler). Capsules are enriched with ginkgo biloba extract, passionflower, melatonin to slow down aging and provide quality sleep.

All varieties are approximately equal in concentration of active ingredients and differ only in brand and price. Call us and we will recommend a suitable composition from a trusted brand!

Mojito, non-alcoholic recipe

Many people know mojito as a delicious alcoholic drink, but mojito can also be non-alcoholic. To prepare you will need the following ingredients:

1. Lime juice – 25 ml.
2. Apple juice – 200 ml.
3. Water – 400 ml.
4. Honey – 2 tsp.
5. Mint – 5 leaves.
6. Salt – a pinch.

Cooking process:

So, to make a “sports mojito”, mix all the ingredients together (do not break the leaves). Shake the drink well and drink.

Quick tip: use sparkling water instead of still water and add a few ice cubes.

This recipe has a little more ingredients, but it's worth it. This drink is made entirely from natural ingredients and tastes very pleasant. It is inspired by the famous Mojito cocktail, but does not contain alcohol.

It's a good drink (contains enough carbs to compare to store-bought ones, but it doesn't have any of the harmful synthetics you find in branded drinks).

Side effects

Among the key side effects that sports energy drinks can have if not consumed according to instructions include:

• insomnia;
• increased blood pressure;
• anxiety;
• urinary retention;
• nausea and vomiting;
• loss of appetite;
• increased sweating.

If you follow clear directions and use the supplement as needed, then it will be effective and efficient. The constituent components not only stimulate brain activity, but also replenish the body’s energy reserves, elevate mood and charge with positivity.