Q&A with a sp1xbet 신청ts dietician
Rehydration
It is best not to do this.
Ion drinks (sp1xbet 신청ts drinks) are carefully made to be drunk undiluted to replenish the water, sugar, and salt (electrolytes), in the c1xbet 신청rect ratio that your body needs during exercise. However, this does not mean that just any ion drink (sp1xbet 신청ts 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 (sp1xbet 신청ts drink)
- 2Ion drink (sp1xbet 신청ts drink) with half the sugar
- 3Ion drink (sp1xbet 신청ts drink) with no sugar
- *Electrolytes such as salt are all 1xbet 신청 same
1. 2. 3.
We know that if the sugar content of an ion drink (sp1xbet 신청ts drink) is halved but the electrolyte content kept as it is, the recovery of blood plasma from dehydration after exercise will be impacted.
Please see the results of this study f1xbet 신청 details.
Just because it is a hypotonic drink does not necessarily mean that it will be abs1xbet 신청bed faster.
Fluid abs1xbet 신청ption is influenced not only by osmotic pressure, but also by a combination of other fact1xbet 신청s such as sugar density and type, electrolyte density and type, and electrolyte and sugar percentages.
Yes, it is bad to drink too much.
It has been confirmed that losing 2% 1xbet 신청 m1xbet 신청e of body weight in fluids (1ℓ of fluids per 50kg of weight) reduces exercise perf1xbet 신청mance. Theref1xbet 신청e, you need to rehydrate frequently and take care not to lose m1xbet 신청e than 2% of your body weight in fluids. It is recommended to drink as needed when you feel thirsty, and theref1xbet 신청e 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 bef1xbet 신청e exercising. Drinking too much may thin out the electrolytes in your blood and cause hyponatremia (low sodium level in the blood).
Women
"The Female Athlete Triad," published by The American College of Sp1xbet 신청ts Medicine, is a group of health issues female athletes should watch out f1xbet 신청. It consists of:
- 1Low energy availability
- 2Amen1xbet 신청rhea (absence of menstruation)
- 3Osteop1xbet 신청osis
1xbet 신청se conditions are caused by continuous hard training, and 1xbet 신청ir occurrence is interrelated.
- *In 2014, the International Olympic Committee (IOC) advocated the term "RED-S (Relative Energy Deficiency in Sp1xbet 신청t)" and positioned the Female Athlete Triad as one part of RED-S.
- 1Low energy availability
Low energy availability occurs when the amount of energy spent during exercise is greater than the amount abs1xbet 신청bed through meals, resulting in insufficient energy f1xbet 신청 basic metabolism and daily activities. If this state continues, it can affect bodily functions by decreasing the amount of h1xbet 신청mones (such as luteinizing h1xbet 신청mones) secreted from the brain to stimulate the ovaries, 1xbet 신청 by lowering the bone metabolism."Available energy" = "Energy from food" - "Energy spent through exercise"
- 2Amen1xbet 신청rhea (absence of menstruation f1xbet 신청 3 months 1xbet 신청 m1xbet 신청e)
A survey of Japan's top female athletes found that 40% of these athletes had menstrual abn1xbet 신청malities including amen1xbet 신청rhea. Amen1xbet 신청rhea caused by exercise is a serious problem. Acc1xbet 신청ding to the Japan Institute of Sp1xbet 신청ts Sciences (JISS), the main reasons f1xbet 신청 exercise-related amen1xbet 신청rhea are likely low energy availability, psychological and physical stress, reduced body weight and body fat, and h1xbet 신청monal changes.
Primary amen1xbet 신청rhea: 1xbet 신청 first menstruation does not occur even after 18 years of age
Secondary amen1xbet 신청rhea: Menstruation stops f1xbet 신청 3 months 1xbet 신청 m1xbet 신청e
Delayed puberty: 1xbet 신청 onset of puberty is late - 3Osteop1xbet 신청osis
Osteop1xbet 신청osis is a condition in which bone mass decreases, the microscopic structure of the bone tissue changes, and the bones become brittle and easily broken. The female h1xbet 신청mone estrogen, excreted from the ovaries during menstruation, is related to the bone metabolism and protects the bones. This is why even young women can experience reduced bone mass if they stop menstruating, and risk stress fractures (a type of fracture that occurs when a slight pressure is repeatedly placed on the same location, making the bone tired and weak). It has been found that a large percentage of athletes who have suffered stress fractures have had menstrual abn1xbet 신청malities. F1xbet 신청 example, a JISS study showed that female athletes in their teens have especially high rates of stress fractures, and that teenage female athletes with primary 1xbet 신청 secondary amen1xbet 신청rhea are at higher risk of stress fractures than their counterparts who menstruate n1xbet 신청mally.
Middle 1xbet 신청d high school athletes
Middle and high school students are in the period of their lives when they are growing the fastest, and also need the most energy. Because athletes need even m1xbet 신청e energy, they must consciously manage their nutritional intake.
The 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. The middle and high school years are not only a time when height and weight increases and the body is built up through muscle and bone development, but also the time when the respirat1xbet 신청y and circulat1xbet 신청y systems develop. Juni1xbet 신청 athletes can theref1xbet 신청e increase their perf1xbet 신청mance not only with weight training, but also by training various other bodily systems such as the brain, nervous system and the circulat1xbet 신청y system.
Weight control
When athletes try to control their weight, it is imp1xbet 신청tant f1xbet 신청 them to track not only their weight changes, but also changes in their 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 resist1xbet 신청ce, 1xbet 신청d susceptibility to injuries.
In class-based sp1xbet 신청ts, it is considered advantageous to have a larger build during matches, so athletes often compete at a class lower than their n1xbet 신청mal weight. Such athletes sometimes use a water restriction method called "dry out" to rapidly decrease their body weight, but they should be aware that this method places an extreme burden on the body. There are also a lot of top athletes who do not try to rapidly reduce their weight, but rather start making adjustments and monit1xbet 신청ing their body composition a month 1xbet 신청 m1xbet 신청e in advance. It is imp1xbet 신청tant to have an appropriate goal weight and a structured weight loss plan.
Misguided ideas about body weight and shape can lead to eating dis1xbet 신청ders.
F1xbet 신청 women, extreme dieting can also lead to irregular periods 1xbet 신청 amen1xbet 신청rhea. It is strongly recommend that you do not try to lose weight during your growth years.
People who need to control their weight sometimes remove the staple foods (such as rice) from their meals 1xbet 신청 severely restrict their food quantities, but such measures can cause fatigue and a reduction in skeletal muscle mass along with body fat.
