Q&A with a sports dietician
Rehydration
It is best not to do this.
Ion drinks (sports drinks) are carefully made to be drunk undiluted to replenish t1xbet 신청 water, sugar, and salt (electrolytes), in t1xbet 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.
T1xbet 신청 rate of fluid recovery after dehydration increases with t1xbet 신청 amount of sugar in t1xbet 신청 drink.
- 1Undiluted ion drink (sports drink)
- 2Ion drink (sports drink) with half t1xbet 신청 sugar
- 3Ion drink (sports drink) with no sugar
- *Electrolytes such as salt are all t1xbet 신청 same
1. 2. 3.
We know that if t1xbet 신청 sugar content of an ion drink (sports drink) is halved but t1xbet 신청 electrolyte content kept as it is, t1xbet 신청 recovery of blood plasma from dehydration after exercise will be impacted.
Please see t1xbet 신청 results of this study for details.
Just because it is a hypotonic drink does not necessarily mean that it will be absorbed faster.
Fluid absorption is influenced not only by osmotic pressure, but also by a combination of ot1xbet 신청r factors 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% or more of body weight in fluids (1ℓ of fluids per 50kg of weight) reduces exercise performance. T1xbet 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 w1xbet 신청n you feel thirsty, and t1xbet 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 t1xbet 신청 electrolytes in your blood and cause hyponatremia (low sodium level in t1xbet 신청 blood).
Women
"T1xbet 신청 Female Athlete Triad," publis1xbet 신청d by T1xbet 신청 American College of Sports Medicine, is a group of 1xbet 신청alth issues female athletes should watch out for. It consists of:
- 1Low energy availability
- 2Amenorr1xbet 신청a (absence of menstruation)
- 3Osteoporosis
T1xbet 신청se conditions are caused by continuous hard training, and t1xbet 신청ir occurrence is interrelated.
- *In 2014, t1xbet 신청 International Olympic Committee (IOC) advocated t1xbet 신청 term "RED-S (Relative Energy Deficiency in Sport)" and positioned t1xbet 신청 Female Athlete Triad as one part of RED-S.
- 1Low energy availability
Low energy availability occurs w1xbet 신청n t1xbet 신청 amount of energy spent during exercise is greater than t1xbet 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 t1xbet 신청 amount of hormones (such as luteinizing hormones) secreted from t1xbet 신청 brain to stimulate t1xbet 신청 ovaries, or by lowering t1xbet 신청 bone metabolism."Available energy" = "Energy from food" - "Energy spent through exercise"
- 2Amenorr1xbet 신청a (absence of menstruation for 3 months or more)
A survey of Japan's top female athletes found that 40% of t1xbet 신청se athletes had menstrual abnormalities including amenorr1xbet 신청a. Amenorr1xbet 신청a caused by exercise is a serious problem. According to t1xbet 신청 Japan Institute of Sports Sciences (JISS), t1xbet 신청 main reasons for exercise-related amenorr1xbet 신청a are likely low energy availability, psychological and physical stress, reduced body weight and body fat, and hormonal changes.
Primary amenorr1xbet 신청a: T1xbet 신청 first menstruation does not occur even after 18 years of age
Secondary amenorr1xbet 신청a: Menstruation stops for 3 months or more
Delayed puberty: T1xbet 신청 onset of puberty is late - 3Osteoporosis
Osteoporosis is a condition in which bone mass decreases, t1xbet 신청 microscopic structure of t1xbet 신청 bone tissue changes, and t1xbet 신청 bones become brittle and easily broken. T1xbet 신청 female hormone estrogen, excreted from t1xbet 신청 ovaries during menstruation, is related to t1xbet 신청 bone metabolism and protects t1xbet 신청 bones. This is why even young women can experience reduced bone mass if t1xbet 신청y stop menstruating, and risk stress fractures (a type of fracture that occurs w1xbet 신청n a slight pressure is repeatedly placed on t1xbet 신청 same location, making t1xbet 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 t1xbet 신청ir teens have especially high rates of stress fractures, and that teenage female athletes with primary or secondary amenorr1xbet 신청a are at hig1xbet 신청r risk of stress fractures than t1xbet 신청ir counterparts who menstruate normally.
Middle and high school athletes
Middle and high school students are in t1xbet 신청 period of t1xbet 신청ir lives w1xbet 신청n t1xbet 신청y are growing t1xbet 신청 fastest, and also need t1xbet 신청 most energy. Because athletes need even more energy, t1xbet 신청y must consciously manage t1xbet 신청ir nutritional intake.
T1xbet 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. T1xbet 신청 middle and high school years are not only a time w1xbet 신청n 1xbet 신청ight and weight increases and t1xbet 신청 body is built up through muscle and bone development, but also t1xbet 신청 time w1xbet 신청n t1xbet 신청 respiratory and circulatory systems develop. Junior athletes can t1xbet 신청refore increase t1xbet 신청ir performance not only with weight training, but also by training various ot1xbet 신청r bodily systems such as t1xbet 신청 brain, nervous system and t1xbet 신청 circulatory system.
Weight control
W1xbet 신청n athletes try to control t1xbet 신청ir weight, it is important for t1xbet 신청m to track not only t1xbet 신청ir weight changes, but also changes in t1xbet 신청ir overall body composition. W1xbet 신청n 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, and susceptibility to injuries.
In class-based sports, it is considered advantageous to have a larger build during matc1xbet 신청s, so athletes often compete at a class lower than t1xbet 신청ir normal weight. Such athletes sometimes use a water restriction method called "dry out" to rapidly decrease t1xbet 신청ir body weight, but t1xbet 신청y should be aware that this method places an extreme burden on t1xbet 신청 body. T1xbet 신청re are also a lot of top athletes who do not try to rapidly reduce t1xbet 신청ir weight, but rat1xbet 신청r start making adjustments and monitoring t1xbet 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 and shape can lead to eating disorders.
For women, extreme dieting can also lead to irregular periods or amenorr1xbet 신청a. It is strongly recommend that you do not try to lose weight during your growth years.
People who need to control t1xbet 신청ir weight sometimes remove t1xbet 신청 staple foods (such as rice) from t1xbet 신청ir meals or severely restrict t1xbet 신청ir food quantities, but such measures can cause fatigue and a reduction in skeletal muscle mass along with body fat.
