During or after an intense sport session, especially during a heat wave, rehydrating and reintegrating trace elements that have been lost in perspiration is essential. Water is not enough to refuel in nutrients, and if you are avoiding industrial energy drinks, here are some ideas for making your own energy drink.
What is an energy drink or recovery drink?
Destined to rehydrate, and reintegrate into the body the nutrients lost during exercise, the energy drink has become very popular in recent years. Intended for the athlete, it is also called exercise drink, waiting drink, recovery drink or sometimes isotonic drink (whocontains roughly the same amount of carbohydrate, water and salt as blood).
Composed of stimulating ingredients, it contains all the nutrients necessary for rehydrate and avoid bouts of fatigue during or after intense sports practice. The best known is undoubtedly the “Gatorade”, this drink well known across the Atlantic, or the famous blue drink “Powerade” which can be found everywhere in supermarkets.
Today, industrial energy drinks are very easy to find in supermarkets, in all countries! Yet there is many recipes to make at home, with some natural ingredients and just as effective. Whether it’s coconut, agave syrup, orange juice (full of vitamin C!), Honey or tea, the cocktail is a real energy boost.for your organization. You just have to find the right dosage, and match it to your tastes and needs!
What’s in an energy drink or exercise drink?
The most common ingredients in energy drinks are:
- Of the water, the basis of rehydration;
- From mineral salts : sodium, magnesium, potassium ;
- From vitamins B1, B2, B3, B5, B6 and B8, involved in the process of producing energy during physical exertion;
- From quick sugar (sucrose or dextrose) or slow sugar (fructose, maltodextrose);
- Antioxidants: vitamin C, lycopene, zinc;
- Occasionally, amino acids (proteins and peptides): indeed, if lipids and carbohydrates are the two main sources of energy for exercise, so are proteins.
Energy drink and energy drink, what’s the difference?
We often hear about energy drink, which should not be confused with the energy drink. At first glance, they are similar, but they actually correspond to different needs and especially, do not address the same people. Energy drinks are drinks effort or recovery intended for athletes, during or after intense sports practice sessions, in particular endurance sports (running, cycling, etc.). The energy drinksthey don’t are not intended for athletes : their role is to give a “boost”, to avoid fatigue in general. It is even not recommended to take energy drinks before, during or after sport.
It is quite possible to make your own energy drink at home and include most of the stimulating ingredients found in store-bought drinks. We tell you everything!
How to make an energy drink for sport?
Need a drink from the effort that gives you energy after a rather intense cycling session, a particularly tiring running or swimming? Prepare a homemade energy drink can be the ideal solution to provide your body with the nutrients that it has lost during exertion. Here are some easy-to-prepare recipe ideas, with accessible and natural ingredients.
Recipe n ° 1: natural energy drink made from coconut and watermelon
Not only does watermelon help you reduce post-exercise muscle pain, it’s also rich in lycopene, an antioxidant that keeps the heart healthy. To prepare this homemade energy drink, mix a cup of cubed watermelon with a glass of coconut water, the juice of half a lemon, a pinch of salt and serve chilled. It’s delicious, and your body will be up and running again.
Recipe # 2: natural energy drink with tea and honey
To recover well after an intense workout,potassium is needed. You can find it in syrup form, to add to your preparations, or you can eat foods that contain potassium, such as bananas or tea (green or black). By mixing a liter of tea with the juice of half a lemon, two teaspoons of honey and a pinch of salt, you get an ideal energy drink after a long workout.
Drink n ° 3: natural energy drink with ginger water
Need a drinkthat relieves your nausea after training? The American site Daily burn (source 1) advises to opt for this waiting drink made from ginger, which will calm heartburn and reduce muscle pain.
- Cut a ginger root into pieces and boil it in a liter of water for a quarter of an hour;
- Filter, add two teaspoons of sugar;
- Mix in a liter of water, the juice of three lemons, half a teaspoon of salt;
- Keep in the refrigerator. You can change the amount of sugar and salt to your liking.
Sports drink: when and how to take your energy drink?
In popular belief, an energy drink for sports is only taken after a workout. It’s wrong ! Here are some tips for choose and drink your energy drink correctly and optimize all its benefits:
- You must start drinking from the start of physical effort (during warm-up, for example), and continue to drink for ;
- It is very important to sip and space out the holds : you can for example drink two to three sips every fifteen or twenty minutes;
- Next, you can continue to drink after exercise, at most during the following two hours;
- In order to choose your drink well, take into account the environment in which you are going to practice your sport: will it be hot, cold? Indeed, all energy drinks do not contain the same amount of nutrients (more or less carbohydrates, etc.). ;
- Finally, sIf you practice a regular and intense sport, it is advisable to test your energy drinkbefore using it. So you can check if your digestive system is welcoming it.