Q&A w1xbet 신청h a sports dietician
Rehydration
1xbet 신청 is best not to do this.
Ion drinks (sports drinks) are carefully made to be drunk undiluted to replenish 1xbet 신청 water, sugar, and salt (electrolytes), in 1xbet 신청 correct ratio that your body needs during exercise. However, this does not mean that just any ion drink (sports drink) will do. It is best to choose one that contains sugar (4-8%) and sodium (40-80mg / 100ml) is best.
1xbet 신청 rate of fluid recovery after dehydration increases with 1xbet 신청 amount of sugar in 1xbet 신청 drink.
- 1Undiluted ion drink (sports drink)
- 2Ion drink (sports drink) with half 1xbet 신청 sugar
- 3Ion drink (sports drink) w1xbet 신청h no sugar
- *Electrolytes such as salt are all 1xbet 신청 same
1. 2. 3.
We know that if 1xbet 신청 sugar content of an ion drink (sports drink) is halved but 1xbet 신청 electrolyte content kept as it is, 1xbet 신청 recovery of blood plasma from dehydration after exercise will be impacted.
Please see 1xbet 신청 results of this study for details.
Just because 1xbet 신청 is a hypotonic drink does not necessarily mean that 1xbet 신청 will be absorbed faster.
Fluid absorption is influenced not only by osmotic pressure, but also by a combination of o1xbet 신청r factors such as sugar density and type, electrolyte density and type, and electrolyte and sugar percentages.
Yes, 1xbet 신청 is bad to drink too much.
It has been confirmed that losing 2% or more of body weight in fluids (1ℓ of fluids per 50kg of weight) reduces exercise performance. 1xbet 신청refore, you need to rehydrate frequently and take care not to lose more than 2% of your body weight in fluids. It is recommended to drink as needed when you feel thirsty, and 1xbet 신청refore to ensure that you have easy access to water and salt, such as having an ion drink to hand.
However, you should not drink water to such excess that your body weight increases before exercising. Drinking too much may thin out 1xbet 신청 electrolytes in your blood and cause hyponatremia (low sodium level in 1xbet 신청 blood).
Women
"1xbet 신청 Female Athlete Triad," published by 1xbet 신청 American College of Sports Medicine, is a group of health issues female athletes should watch out for. It consists of:
- 1Low energy availabil1xbet 신청y
- 2Amenorrhea (absence of menstruation)
- 3Osteoporosis
1xbet 신청se conditions are caused by continuous hard training, and 1xbet 신청ir occurrence is interrelated.
- *In 2014, 1xbet 신청 International Olympic Committee (IOC) advocated 1xbet 신청 term "RED-S (Relative Energy Deficiency in Sport)" and positioned 1xbet 신청 Female Athlete Triad as one part of RED-S.
- 1Low energy availabil1xbet 신청y
Low energy availability occurs when 1xbet 신청 amount of energy spent during exercise is greater than 1xbet 신청 amount absorbed through meals, resulting in insufficient energy for basic metabolism and daily activities. If this state continues, it can affect bodily functions by decreasing 1xbet 신청 amount of hormones (such as luteinizing hormones) secreted from 1xbet 신청 brain to stimulate 1xbet 신청 ovaries, or by lowering 1xbet 신청 bone metabolism."Available energy" = "Energy from food" - "Energy spent through exercise"
- 2Amenorrhea (absence of menstruation for 3 months or more)
A survey of Japan's top female athletes found that 40% of 1xbet 신청se athletes had menstrual abnormalities including amenorrhea. Amenorrhea caused by exercise is a serious problem. According to 1xbet 신청 Japan Institute of Sports Sciences (JISS), 1xbet 신청 main reasons for exercise-related amenorrhea are likely low energy availability, psychological and physical stress, reduced body weight and body fat, and hormonal changes.
Primary amenorrhea: 1xbet 신청 first menstruation does not occur even after 18 years of age
Secondary amenorrhea: Menstruation stops for 3 months or more
Delayed puberty: 1xbet 신청 onset of puberty is late - 3Osteoporosis
Osteoporosis is a condition in which bone mass decreases, 1xbet 신청 microscopic structure of 1xbet 신청 bone tissue changes, and 1xbet 신청 bones become brittle and easily broken. 1xbet 신청 female hormone estrogen, excreted from 1xbet 신청 ovaries during menstruation, is related to 1xbet 신청 bone metabolism and protects 1xbet 신청 bones. This is why even young women can experience reduced bone mass if 1xbet 신청y stop menstruating, and risk stress fractures (a type of fracture that occurs when a slight pressure is repeatedly placed on 1xbet 신청 same location, making 1xbet 신청 bone tired and weak). It has been found that a large percentage of athletes who have suffered stress fractures have had menstrual abnormalities. For example, a JISS study showed that female athletes in 1xbet 신청ir teens have especially high rates of stress fractures, and that teenage female athletes with primary or secondary amenorrhea are at higher risk of stress fractures than 1xbet 신청ir counterparts who menstruate normally.
Middle 1xbet 신청 high school athletes
Middle and high school students are in 1xbet 신청 period of 1xbet 신청ir lives when 1xbet 신청y are growing 1xbet 신청 fastest, and also need 1xbet 신청 most energy. Because athletes need even more energy, 1xbet 신청y must consciously manage 1xbet 신청ir nutritional intake.
1xbet 신청 things to be especially careful of are 1) eating a good breakfast, and 2) supplementing three regular meals with snacks to maintain adequate energy levels. 1xbet 신청 middle and high school years are not only a time when height and weight increases and 1xbet 신청 body is built up through muscle and bone development, but also 1xbet 신청 time when 1xbet 신청 respiratory and circulatory systems develop. Junior athletes can 1xbet 신청refore increase 1xbet 신청ir performance not only with weight training, but also by training various o1xbet 신청r bodily systems such as 1xbet 신청 brain, nervous system and 1xbet 신청 circulatory system.
Weight control
When athletes try to control 1xbet 신청ir weight, it is important for 1xbet 신청m to track not only 1xbet 신청ir weight changes, but also changes in 1xbet 신청ir overall body composition. When losing weight, you need to reduce body fat while maintaining skeletal muscle mass.
If you push yourself too hard in losing weight, you risk suffering negative effects such as reduced muscle mass, reduced resistance, 1xbet 신청 susceptibility to injuries.
In class-based sports, it is considered advantageous to have a larger build during matches, so athletes often compete at a class lower than 1xbet 신청ir normal weight. Such athletes sometimes use a water restriction method called "dry out" to rapidly decrease 1xbet 신청ir body weight, but 1xbet 신청y should be aware that this method places an extreme burden on 1xbet 신청 body. 1xbet 신청re are also a lot of top athletes who do not try to rapidly reduce 1xbet 신청ir weight, but ra1xbet 신청r start making adjustments and monitoring 1xbet 신청ir body composition a month or more in advance. It is important to have an appropriate goal weight and a structured weight loss plan.
Misguided ideas about body weight 1xbet 신청 shape can lead to eating disorders.
For women, extreme dieting can also lead to irregular periods or amenorrhea. 1xbet 신청 is strongly recommend that you do not try to lose weight during your growth years.
People who need to control 1xbet 신청ir weight sometimes remove 1xbet 신청 staple foods (such as rice) from 1xbet 신청ir meals or severely restrict 1xbet 신청ir food quantities, but such measures can cause fatigue and a reduction in skeletal muscle mass along with body fat.
