WASSER IST NICHT GENUG

Obwohl Wasser Deinen Durst löschen wird, ist es nicht immer das beste Getränk, um Deinen Körper während oder nach dem Training wieder mit Flüssigkeit zu versorgen.

Die Gründe dafür sind:

• Wasser enthält nicht die entsprechenden Mineralien und Kohlenhydrate. 4,7,9,10-16, 19-20, 26
• Wasser enthält keine Geschmacksstoffe, die zum Trinken anregen und es blockt die Durstrezeptoren frühzeitig, und zwar schon bevor Du die Flüssigkeit ersetzt hast, die Dein Körper durch Schwitzen verloren hat. 1,3,9,12,20,21

Sportgetränke sind speziell dafür konzipiert, Deine Energie- und Natriumreserven aufzufüllen, um Dich dabei zu unterstützen, die beste physische Leistung während des Trainings, Ausdauersports und sportlicher Betätigung zu erbringen.

REFERENZEN

1. Passe DH, Horn M, Murray R. Impact of beverage acceptability on fluid intake during exercise. Appetite 2000;35:219


2. Wilk B and O Bar-Or. Effect of drink flavor and NaCl on voluntary drinking and hydration in boys exercising in the heat. J Appl Physiol 80:1112–1117, 1996.


3. Hubbard RW, Sandick BL, et al. Voluntary dehydration and alliesthesia for water, J Appl Physiol 1984; 57:868-875


4. Coyle EF, Fluid And Fuel Intake During Exercise. J Sports Sci 2004; 22:39–55


5. Maughan RJ, Noakes TD.(1991) Fluid replacement and exercise stress. A brief review of studies on fluid replacement and some guidelines for the athlete. Sports Med. Jul;12(1):16-31


6. Shi X, Passe DH (2010). Water and solute absorption from carbohydrate-electrolyte solutions in the human proximal small intestine: a review and statistical analysis. Int J Sport Nutr Exerc Metab. Oct;20(5):427-42


7
. Jeukendrup AE. (2004) Carbohydrate intake during exercise and performance Nutrition. Jul-Aug;20(7-8):669-77


8. Jentjens RL, Underwood K, Achten J, Currell K, Mann CH, Jeukendrup AE. (2006) Exogenous carbohydrate oxidation rates are elevated after combined ingestion of glucose and fructose during exercise in the heat J Appl Physiol. Mar;100(3):807-16. Epub 2005 Nov 10


9. S J Montain, S N Cheuvront, M N Sawka (2006) Exercise associated hyponatraemia: quantitative analysis to understand the aetiology Br J Sports Med;40:98–106


10. Maughan RJ and Shirreffs SM. Formulating sports drinks. Chemistry and Industry. 28-32, January 19, 1998


11. Maughan RJ, Fenn CE, and Leiper JB. Effects of fluid, electrolyte and substrate ingestion on endurance capacity. Eur. J. Appl. Physiol. 58:481-486, 1989


12. Maughan RJ, Leiper JB (1993) Post exercise rehydration in man: effects of voluntary intake of four different beverages. Med Sci Sports Exerc 25:1358–1364


13. Maughan RJ, Leiper JB (1995) Sodium intake and post-exercise rehydration in man. Eur J Appl Physiol 71:311–319


14. Maughan RJ, Leiper JB, Shirreffs SM (1996) Restoration of fluid balance after exercise-induced dehydration: effects of food and fluid intake. Eur J Appl Physiol 73:317–325 Eur J Appl Physiol (2008) 103:585–594 593


15. Maughan RJ, Merson SJ, Broad NP, Shirreffs SM (2004) Fluid and electrolyte intake and loss in elite soccer players during training. Int J Sport Nutr Exerc Metab 14:333–346


16. Maughan RJ, Shirreffs SM, and Leiper JB. Rehydration and recovery after exercise. Sport Sci. Exch. 9:1-5, 1996


17. Shirreffs SM, Maughan RJ (1998) Volume repletion after exercise induced volume depletion in humans: replacement of water and sodium losses. Am J Physiol 274:F868–F875


18. Shirreffs SM, Maughan RJ. Whole body sweat collection in man: an improved method with some preliminary data on electrolyte composition. J Appl Physiol 1997a;82:336–41


19. Shirreffs SM, Taylor AJ, Leiper JB, Maughan RJ (1996) Post-exercise rehydration in man: effects of volume consumed and drink sodium content. Med Sci Sports Exerc 28:1260–1271


20.  S. M. Shirreffs, Hydration in sport and exercise: water, sports drinks and other drinks, Nutrition Bulletin (2009) Volume 34, Issue 4, pages 374–379


21 .Shirreffs SM, Argon-Vargas LF, Keil M, Love TD, Phillips S. (2007) Rehydration after exercise in the heat: a comparison of 4 commonly used drinks. Int. J. Sport Nutr. Exerc. Metab 17: 244-258


22. Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS.(2007)American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc.;39:377-390


23 .Below RP, Mora-Rodriguez R, Gonzalez-Alonso J, Coyle EF. (1995) Fluid and carbohydrate ingestion independently improve performance during 1h of intense exercise. Med. Sci. SportsExerc. 27: 200-210


24. Maughan RJ (2001) Sports drinks before, during and after running. In: Tunstall Pedoe D (Ed)Marathon Medicine, Royal Society of Medicine Press, London. pp 147-158


25. Maughan RJ and Murray R. (2002) Sports Drinks: Basic Science and Practical Aspects. CRC Press LLC, Boca Ranton, FL, USA


26
. Vrijens, D.M., and Rehrer, N.J. (1999) Sodium-free fluid ingestion decreases plasma sodium during exercise in the heat. J. Appl. Physiol. 86:1847-851

 

Diese Informationen stellen keinen ärztlichen Rat dar und ersetzen keinesfalls eine Konsultation Deines Arztes oder Ernährungsberaters vor Beginn eines neuen Sportprogramms oder Ernährungsplans.