To drink more and avoid dehydration is the main rule, which should be followed in the summer. And this especially applies to runners who lose and consume much more fluid than ordinary people. What to drink before jogging and what to drink after jogging? What drinks should you pay attention to in your daily life in order to recover faster and better between workouts? What to drink to have more strength and energy? The answers to these questions you will find in our review of 10 natural drinks that are easily accessible to everyone.
See also: what to eat before the run?
1. Infusion of tea fungus or kombucha
Kombucha is a natural fermented drink known to us more as Kombucha. This creature, similar to a jellyfish, is the result of a symbiosis of yeast and acetic acid bacteria that process sugar. In the 1990s, he stood by many in houses in a three-liter can. Sweet tea was poured into it and a sparkling liquid with the taste of apple kvass was obtained.
Professional ultra-runner Devon Crosby-Helms drinks half a liter of infusion daily, usually before lunch.And so for 5 years. At one time in her apartment was a dozen 5-liter cans of sour drink. However, having mastered the continuous method of its fermentation, the athlete restrained her appetite and holds no more than 2 liters. For Devon and other runners, Kombucha infusion brings undeniable benefits.
Firstly, it helps to maintain optimal weight. Specifically, we are talking about prebiotics, for example, lactobacilli. They form a bacterial composition in the intestines, reducing the absorption of body fat.And the proteins that make up it help to achieve a feeling of fullness. Secondly, the beverage contains glucuronic acid. When toxins enter the liver, this acid combines with them, and then completely removes them from the body. Finally, glucosamine is present in the combuce, providing mobility of the joints.
The main advantage of brine is that it contains sodium, which improves performance and helps the body retain fluid. This is important when you exercise for a long time (more than an hour), because loss of fluid through perspiration can cause dehydration and provoke muscle cramps.
In 2010, the journal Medicine & Science in Sport & Exercise published a report describing a curious experiment. In the course of it, 10 young male students conducted two half-hour trainings on a special bicycle in order to load only the legs. After the first attempt, when scientists recorded a 3% loss of body weight, they electrified a nerve in the ankle to cause cramps in the big toe. This procedure is quite painful, so it is not performed on larger muscles like the thigh or quadriceps. Then the participants rested and did not drink any liquids.
The first session of colic was a kind of test for determining how ordinary seizures look. After the second attempt, they were again stimulated with a current, but immediately offered to drink 60–80 ml of water or brine. The reaction of some volunteers was lightning. It turned out that muscle spasms had already passed after 85 seconds for those men who drank pickle — about 37% faster than those who drank water, and 45% who did not drink at all. This effect was probably due to the fact that the brine contains vinegar, which stimulates the taste buds in the larynx and stomach. They send a signal to the nerve endings, so that they turn off particularly active neurons that cause seizures.
Kefir is one of the best sources of protein, for example, kesein, which protects muscles during physical exertion and speeds up recovery after a workout.
In 2015, scientists from the University of Louisiana published a study on the effect of kefir on the performance and recovery of athletes after training. Adult men and women were divided into 4 groups and subjected to physical exertion for 15 weeks. The first group performed intensive training in the marathon program, the second worked as usual. During the experiment, they were given kefir twice a week. The third group also conducted endurance training, and the fourth was active, but without fanaticism. But their participants took a placebo drink containing the same amount of calories.
On average, the time required to complete a distance of 1.5 miles (or 2.41 km) improved by 4.11% for those who used kefir. They also slightly decreased biomarkers, indicating muscle fatigue and inflammation.
4. Dried fruit compote
Dried fruits are one of the best sources of fast carbohydrates. They nourish the body with fiber (especially figs), iron (dried apples), potassium, vitamins A (dried apricots), C (pear) and organic acids that disinfect the intestines (prunes). In order not to provoke gas formation, try soaking the washed dried fruit in cold water for 2-3 hours, after which you can drink this infusion. Either cook compote from them, or brew at night in a thermos.
For the elite Kenyan runners, tea is the most important source of body hydration. They prefer to add milk and large amounts of sugar. The combination is an amateur, but when professionals drink it, who will understand the intricacies of taste. In this form, it becomes especially useful after intense workouts, providing the body with fluid, muscles – carbohydrates, and the whole body – proteins.
In 2005, Japanese scientists conducted an experiment on mice and proved that green tea extract increases their physical endurance by 8-24%. In addition, green tea helps fight excess weight, thus, improving athletic performance. This drink also reduces muscle damage during exercise by controlling free radicals.
Plus, green tea contains a small dose of caffeine: only 24-30 mg per 200 ml (this is almost 6 times less than in a glass of black coffee). Caffeine in small quantities positively stimulates the nervous system and reduces perceived physical activity. In general, it becomes easier to practice.
6. Chocolate milk
What to drink after running? This is perhaps one of the best drinks. Chocolate milk contains the ideal ratio of carbohydrates to protein (from 3: 1 to 4: 1) needed to restore the body. In addition, this drink helps to replenish electrolytes, including calcium, magnesium and potassium, which are excreted through the sweat glands. Inclusion in the diet of chocolate milk (preferably skimmed) will help make up the energy of muscle tissue. After running, it is necessary to compensate for glycogen, which is responsible for the recovery of the athlete’s performance.
The ubiquitous American researchers in 2010 found that football players who drank half a liter of low-fat chocolate milk, containing a mixture of proteins and carbohydrates, increased muscle glycogen levels 30–60 minutes after exercise. At the same time, scientists from Baltimore set up an experiment in which they conducted a biopsy (sampling) of muscle tissue in 8 runners immediately after the run.As a result, after drinking 500 ml of skimmed chocolate milk, the volunteers observed increased protein synthesis in skeletal muscles. This confirms that their muscles were ready for recovery, unlike those who drank sports drinks with the same number of calories.
7. Rosehip decoction
A well-known fact – wild rose is a valuable source of vitamin C (1200 mg per 100 grams of dry fruit).Rosehip is a good supplier of iron when it is deficient. The daily requirement rate is 50 mg. However, when playing sports, it increases several times, especially when training for endurance, and is about 150-200 mg, and on competition days it reaches 300 mg.
Try the following: put 100 g of rosehips in a thermos at night, pour 1 liter of boiling water. In the morning you will get a healthy drink in which you can put honey or ginger root for taste. Vitamin C can not accumulate in the body, so the required dose should be included in the diet daily. A decoction of rose hips will speed up recovery processes after stress and protect against overtraining.
Most athletes prefer to drink coffee in the morning before starting a workout because of its caffeine content. Besides the fact that a cup of brewed coffee perfectly awakens the body, it also improves endurance due to the fact that it reduces the sharpness of the perception of physical exertion by the brain.
Mat Fitzgerald in his book “The Diet of Champions” cites a 2014 study that showed that 73% of the 23,000 urine samples taken from Olympic athletes over 5 years found traces of caffeine. Its highest level is in triathletes, rowers and cyclists.
Since the amount of caffeine in coffee varies, many athletes prefer to use caffeine tablets, chewing gum, energy. The unique combination of this substance with antioxidants makes this drink a good stimulator of sporting achievements. Scientific studies show that it is safe to drink up to four cups of coffee a day.
9. Grape juice
Grapes – a real carbohydrate bomb, consisting of 86% of fructose and glucose. Therefore, it is obvious that its fruits supply not only useful substances into the body, but also energy.
About the usefulness of grape juice, said Brazilian scientists in 2015. They published a study that said that this drink has the same ergogenic properties (that is, performance enhancement), like sports supplements. The experiment was attended by 28 runners – men and women, who were divided into groups. The members of the first group drank an average of 700 ml of juice daily for 28 days, the participants of the other groups – isotonic drinks similar in calories. They all trained with normal intensity, running 7 km a day. The results showed that the use of grape juice increases stamina and reduces inflammatory processes in the body.
10. Mineral water
It is useful for the body if it is natural water from a deep well, the number of which is indicated on the bottle.
Mineral perfectly quenches thirst and helps to restore the body after a heavy aerobic workout in the heat. Evidence of this statement was cited by a group of Lithuanian scientists in a 2014 report. Nine healthy women were asked to drink mineral water extracted from a depth of 689 m or purified tap water after exercise. Each of the participants daily performed a prolonged aerobic run at a temperature of 30 ° C for seven days. Then the scientists changed the places of participants and again continued the weekly session. As a result, body weight decreased by almost 3% after a dehydrating workout. At the same time, the level of IPC after 4 hours of recovery was higher by 9% for those who took mineral water, and their muscle strength in the legs was restored faster after the race.