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Body Hydration During Exercise

Body Hydration During Exercise

During exercise, the body gets heated and starts sweating, which regulates body temperature. By exercising, you lose body fluids and important electrolytes that are necessary for the body`s normal functioning.

By: Nina Valant

Category: Training

Posted:

When entering liquid into the body, make sure you take care of the isotonic liquid intake, so that the electrolytes lost by sweating are able to be replaced. If you drink water after physical exertion, you only replace the lost fluid volume, but not the electrolytes. So water cannot remain in the body. It increases sweating and thins out the existing electrolytes in body fluids. For these reasons, a variety of sports drinks with optimum amounts of electrolytes and carbohydrates are usually used instead.

Water is rarer than body fluids, and therefore rapidly absorbs. Isotonic drinks absorb slower, as they contain sugars that the body needs to digest. That is why, when exertion lasts long, sports (isotonic) drinks are more suitable. They contain sugars that prevent the decline in blood glucose during hard workouts, and thus maintain glycogen stores in the liver and muscles.
 
The types of beverages have been subdivided into: hypotonic, isotonic, and hypertonic beverages.

* Hypotonic drinks with a low-carbohydrate concentrate, rapidly and almost instantly replace lost fluids and electrolytes.

* Isotonic drinks contain six- to eight-percent of carbohydrates that empty from the stomach about as fast as the water.

* Hypertonic drinks since they contain a lot of carbohydrates, they are suitable to fill glycogen reserves in the muscles after exercise.

Nutrition and body regeneration after training

It is necessary, after a workout, to facilitate rapid restoration and regeneration in the body. For the optimum body regeneration, it is recommended to consume a combination of protein and carbohydrates after exercise: both need to be consumed immediately after exercise, preferably in the form of an easily digestible drink. The meal is recommended to be consumed no later than 45 minutes after the end of exercise, and ideally within 20 minutes. During this period, due to the effect of exercise, the muscle cells due are more sensitive to insulin, the hormone that allows the transport of glucose into the muscle cells and enhances:
- the formation of glycogen, which represents the physical energy depots that are used during training
- the formation of new protein to repair the damage occurred during training. One of the researches on this topic has shown that protein synthesis is almost 3 times higher in the case of immediate ingestion of a meal, rater than three hours after exercising.

Proteins

Proteins are the major cornerstones for the recovery and growth of muscle tissue, especially when the muscles are affected by physical activity, which breaks down muscle tissue, which is particularly pronounced in the long-term, arduous and endurance exercises. Proteins are largely responsible for the growth and renewal of muscle tissue. Adequate protein intake is the most important after a workout because then, protein synthesis is at its peak.

Examples of protein-rich foods are chicken, beef, eggs, milk, cheese, fish and, of course, additive sources of protein - protein shakes.
Here, however, a problem occurs, because food-based proteins are less convenient, in addition, pure protein sources are difficult to obtain, since proteins usually come in combination with fat or lactose. It is best to obtain lost protein after exercise with protein shakes, which are easier to digest and are absorbed directly into the bloodstream, instead of having them digest first, as it happens with amino acids ingested in the form of a classic meal.
 
Of all the protein sources, the most popular among the users are whey proteins, which are also represented in many products available on the market.

                                             
Whey is popular because:
 
* it is a rich source of essential amino acids and is considered the best source of protein
* it contains very little milk sugar (lactose) and milk fat
* it is absorbed rapidly
* it has a very high biological value (BV), which means that the ratio between the entered and effectively exploited proteins is very high
* it has a beneficial effect on the immune system

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