For longer training sessions, the consumption of sports drinks is recommended. They contain 60-80g of sugar on average: this is water and carbohydrates in one, so it helps to replenish your fluid levels and glycogen stores!
Of course you don’t need to buy the expensive ones, because you can make them yourself:
80g sugar + 1L water + 1g salt + 0.1L fruit juice for flavour.
It’s that simple! :-)
The important thing is that you should DRINK A LOT OF WATER, and some sports drinks sometimes too!
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