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Not all salt and fluid supplements are the same. However, thanks to
sports research, we know that the concentration of salts and sugars in a drink
has a great influence on the time needed for it to pass through the stomach and
be assimilated by the intestine; it affects the speed with which the thirst is
quenched.
We also know that low-sugar drinks are
useful on some occasions; they are assimilated more rapidly and are therefore
most suitable during exertion. At other times, such as after exertion, it is
important for drinks to give the body energy in addition to the mineral salts
lost through perspiration. We also know that not all kinds of sugar have the
same effects on the body.
Before and during exertion fructose is best,
possibly together with maltodextrins; they prevent abrupt fluctuations in the
levels of the blood sugar and insulin (the hormone which serves to balance the
blood sugar) which can cause loss of efficiency and hinder fat consumption
during physical exercise.
After exertion, drinks containing
maltodextrins or saccharose (common household sugar) are the best; at this
time, variations in the blood sugar and insulin levels aid the reconstruction
of energy reserves in the muscles, increasing the speed of recovery.
LOWER CONCENTRATION, QUICKER THIRST QUENCHING
Salt and fluid
supplements can be divided into three categories, depending on their salt and
carbohydrate concentration; this concentration is measured in milliosmoles per
litre (mOsm/l).
Isotonic drinks are those with a salt and sugar
concentration similar to that of plasma (approx. 300 mOsm/l); they pass rapidly
through the stomach and are quickly assimilated by the intestine. They
constitute an effective response to thirst under all circumstances.
Hypertonic drinks (over 300 mOsm/l) are more concentrated than
plasma; they are assimilated more slowly, but as they have high carbohydrate
content they are useful in replenishing the energy reserves as soon as exertion
is over.
Hypotonic drinks (under 300 mOsm/l) quench the thirst more
quickly; offer a low calorie intake, pass through the stomach more quickly, and
are assimilated equally rapidly by the intestine.
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Author: Ann Brady
Copyright www.exercise.co.uk
2001
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Copyright Exercise, Fitness & Leisure 2001
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