Sports Drinks
Make Your Own….
Hypotonic Drinks - Low intensity exercise or when less than 90mins
Used to replace fluids lost through sweating. These drinks are low in carbohydrates & usually contain electrolytes, so are good for rehydrating being rapidly absorbed by the body and providing some energy.
1. 100ml of cordial/high juice plus 1 litre of water plus a pinch of salt or low salt
Isotonic Drinks -Training more than 90mins
These drinks replace the fluids lost through sweat whilst also providing carbohydrates as a source of energy. The carbohydrate, electrolyte concentration is designed to be similar to the body’s own fluids. Best during and after exercise and contain 6-8% carbohydrate or 6-8g carbs per 100ml.
1. 200ml of cordial/high juice plus 800-1lt of water plus pinch (1/4 tsp or 1g) salt or lo salt 2. 500ml unsweetened fruit juice (concentrate or pure), 500ml water & pinch of salt or low salt 3. 50-70g sugar or glucose powder or glucose powder & fructose sugar mix plus 1lt of water (warm-to dissolve the sugar), pinch of salt, 200ml of sugar free cordial
Hypertonic Drinks -Only consumed during training alongside water or hypotonic drink
These drinks contain higher concentrations of carbohydrates and electrolytes than body fluids and are used to provide extra carbohyrates, containing +10g/100ml. These are best during or after exercise to top up muscle glycogen stores, water will be required in addition to these drinks as they do not rehydrate.
1. 400ml of cordial/high juice plus 1lt of water plus pinch of salt or lo salt Buying Sports Drinks
Not all available drinks are listed, check the nutritional information label and information on the product to find out if the product is suitable for your needs.
Hypotonic
Readily available examples include Lucozade Lite and Powerade Zero. It is unnecessary to have to buy these sorts of drinks, home-made version is a more economically choice.
Isotonic
Readily available examples come ready made up which tend to be more expensive that powdered versions.
Ready-made drinks
Powerade ION4 Lucozade Sport –Body Fuel Supermarket brands own Isotonic Drinks Gartorade G Series 01
Powdered drinks – lots of versions available…these drinks can be altered in concentration to make into a hypotonic, isotonic or hypertonic drink- instructions usually on instructions or calculate yourself.
Lucozade Sport – Body Fuel Isotonic Powder High 5 Isotonic Drink Powder Gatorade Isotonic Drink Powder Isostar Liquid Power SIS (Science In Sport) Go Electrolyte Drink Powder Maxifuel Viper Active
Hypertonic
Like isotonic drinks energy drinks are widely available ready-made up or in powder form.
Ready-made
Lucozade Energy and other fizzy energy drinks e.g. Red Bull, Monster etc- not recommended Energy Gels Powderade Energy
Powdered Drinks
SIS PSP22 Energy Drink Powder Powdered drinks as above but extra powder used to increase the carb content of the drink Gatorade G Series 02 Perform Energy Drink Powder Maximuscle Viper Extreme High 5 Xtreme