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.
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 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.
* 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