Isotonic drink

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An isotonic drink is a drink in which the ratio of electrolytes to liquid corresponds to that of human blood, i.e. the osmotic value has the same tonicity as human blood and can therefore be digested particularly quickly. Usually this is achieved by adding carbohydrates and minerals - mostly sodium - to the amount of fluid.

background

Isotonic drinks are primarily of interest to competitive athletes who, in addition to their fluid requirements, also have an increased need for energy from food (see: physiological calorific value ). Since the absorption of fluids and energy after the passage takes place through the stomach in the small intestine, the composition of carbohydrates and sodium for the fastest possible passage through the stomach and recording to ensure: The endurance sports are glycogen depleted and degraded fatty acids ; occurs despite carboloading a bonk on, will take carbohydrates fats burned and ketone bodies formed.

If the energy supply that has been changed due to a lack of carbohydrates is to be reduced again at the end of a sporting effort , carbohydrates can reduce fat burning and reduce an excess of keto bodies . This change can last for hours.

A mixture of different sugars such as glucose , fructose , sucrose or carbohydrate mixtures with sodium can continuously supply a maximum amount of energy so that the carbohydrate deficiency only occurs as late as possible during physical exertion.

Regulations

In Austria, the composition of a beverage that is identified as isotonic is regulated. According to this, at least 500 mg of cations and a certain content of sodium , potassium , calcium , magnesium and chlorides must be present in one liter . In Germany, the drinks only have to show the osmotic pressure of the blood to be labeled.

Use

The consumption of isotonic drinks is usually not necessary for recreational athletes , as the loss of minerals and carbohydrates is manageable. The German Society for Nutrition , for example, only considers isotonic beverages to be useful if, for example, one jogs for a period of two to three hours . The German Sports Association also recommends apple spritzer rather than special products. For sporting activity of less than 45 minutes, mineral water is usually sufficient , which ideally contains a high proportion of sodium. Alcohol-free beers are slightly hypotonic to slightly hypertonic, depending on the type; Since December 16, 2016, the additional nutritional values ​​such as calorific value, fat, carbohydrates, protein and salt must be labeled in accordance with the EU Food Information Regulation . The industry sells special soft drinks that are advertised as being particularly suitable for athletes. However, the real benefits of both products have been questioned.

See also

Individual evidence

  1. ↑ Bahr R: Excess postexercise oxygen consumption - magnitude, mechanisms and practical implications . In: Acta Physiologica . Supplement . 605, 1992, pp. 1-70. PMID 1605041 .
  2. ↑ Bahr R, Høstmark AT, Newsholme EA, Grønnerød O, Sejersted OM: Effect of exercise on recovery changes in plasma levels of FFA, glycerol, glucose and catecholamines . In: Acta Physiologica Scandinavica . 143, No. 1, September 1991, pp. 105-15. doi : 10.1111 / j.1748-1716.1991.tb09205.x . PMID 1957696 .
  3. ↑ Bielinski R, Protection Y, Jéquier E: Energy metabolism during the postexercise recovery in man . In: The American Journal of Clinical Nutrition . 42, No. 1, July 1985, pp. 69-82. PMID 3893093 .
  4. ^ A b Kurt A. Moosburger: Drinking in Sport. ( Memento from September 30, 2013 in the Internet Archive )
  5. ↑ Christina Blachnik, Norbert Vreden: Food guide. Contents, additions, residues. 3rd updated and supplemented edition. Wiley-VCH, Weinheim 2007, ISBN 978-3-527-31797-4 , p. 536.
  6. ↑ Günter Vollmer, Gunter Josst, Dieter Schenker, Wolfgang Sturm: Food guide : Contents, additives, residues: Part 2: Meat, fish, milk, fat, spices, drinks, foods for diets, for babies, for athletes . John Wiley & Sons, August 19, 2009, ISBN 978-3-527-62587-1 , p. 269 (Retrieved January 13, 2015).
  7. ↑ Elina Fütterer: Sports drinks: who needs them and what should be in them? In: Fit for fun , accessed on August 23, 2019.
  8. ↑ German Society for Nutrition e. V .: Proper drinking in training and competition. (DGEInfo 05/2006) ( Memento from July 1, 2014 in the Internet Archive ).
  9. ^ AOK: Isotonic Drinks. ( Memento from January 1, 2013 in the Internet Archive ).
  10. ↑ Silke Stadler: Isotonic or Hypotonic? The right sports drinks. In: Lifeline , September 13, 2018, accessed August 23, 2019.
  11. ↑ Susanne Geisen, Dirk W. Lachenmeier: From the laboratory practice. What is the protein content of beer? Chemisches und Veterinäruntersuchungsamt (CVUA) Karlsruhe, November 3, 2015, accessed on August 23, 2019.
  12. ↑ Isodrink.com: Benefits of Sports Drinks. Retrieved August 23, 2019.
  13. ↑ Spritzer is better than non-alcoholic beer. In: Kölner Stadt-Anzeiger , July 19, 2013, accessed on August 23, 2019.
  14. ↑ Kathrin Burger: What athletes should drink. In: Süddeutsche.de , September 10, 2012, accessed on August 23, 2019.