DRINKS NUTRITION

How to choose? 

Depending on your physical activity, you can choose ready-made drinks, or powders to be mixed with water, which are much more economical. But in any case, make sure that your drink or powder contains the following ingredients:
- Carbohydrates, in the form of dextrose, maltodextrin, vitargo or waxy maize
- Minerals such as sodium, calcium, magnesium and potassium
- B vitamins, and if possible vitamin C

Some brands add active ingredients that improve the assimilation of carbohydrates such as alpha lipoic acid or chromium.  

Energy drinks or isotonic drinks?

An isotonic drink is intended to ensure cellular hydration and contains more minerals and more trace elements than an energy drink, but also fewer carbohydrates, which are only present to improve the penetration of water into the muscle fibres.

Energy drinks

An energy drink is distinguished from an exercise drink by its caffeine content, which makes the mixture highly stimulating. It often contains sugar, taurine and glucoronolactone, but relatively few minerals. The energy drink is aimed at people who are looking for a 'kick' but is not suitable for endurance sports.

Energy gels/strong

These are very useful during physical effort, especially when running. These food supplements are intended to be used during sports activity and provide a permanent energy supply.  
 

How to use your preparation?

If your drink is already prepared, consume it at the beginning of your warm-up in small sips at intervals of about 10 minutes. Always carry an extra bottle of mineral water, which you can drink normally according to your thirst.
If your product is in powder form, prepare the mixture before your training according to the temperature where you will be training. Paradoxically, the colder it is, the more concentrated the mixture will need to be! Follow the instructions on the label. If your product doesn't tell you, simply dilute one dose in 500 ml of cold water.