Water, kvass, protein, energy drinks or beer. What is better for drinking during and after training?
When to drink: Do not drink kvass during weight training and running.
Kvass is a fermented yeast product. Yeasts undermine insulin production. In combination with weight training it may cause pressure drops, dizziness, and general weakness.
Other side effects of yeasts: Heartburn, discomfort in the stomach. All this is not going to benefit your training.
Conclusion: To satisfy thirst one may drink a little portion (one glass) of kvass after training or running.
When to drink: Beer is an alcoholic drink, and it does not suit for training.
One should not drink beer during training. It can worsen coordination, slow down nerve transmission and give extra load to the heart and kidneys that already work to the max.
It has been said that beer helps relax after training. It is false. Beer suppresses production of growth hormones and testosterone that play a key role into recovery process. Moreover, beer weakens immune system. It is already under pressure because of weight training, and beer makes new breaches in it. The result is that it increases the risk of virus diseases. The body lacks strength to stand against viruses.
Conclusion: One should not drink beer during and after training.
Sweet Soda (Sprite, Coca-Cola, and others)
When to drink: Sweet aerated drinks do not contain any elements useful for our body. Moreover, a can of Coca-Cola during or after training can bring all the benefits of training to naught.
In 10-20 minutes soda will cause sharp spikes of sugar in blood: at first its level will rise, and then comes down. The low sugar level is called hypoglycemia. It often comes with dizziness. In combination with weight training it can lead to fainting, cramps, nausea, and malfunctions of heart muscle.
Plain sugar that gets into the body with soda will turn into fat. If you are aimed at losing weight, you should avoid aerated sweet drinks.
Conclusion: One should not drink sweet soda during and after training.
When to drink: The effect of energy drinks is similar to the one from soda. Along with sugar, the body is filled with a huge dose of caffeine. It impairs blood pressure, ability to recover and work of inner organs – heart, liver, kidneys, and pancreatic gland.
Approximately in 40 minutes you will feel the diuretic action of caffeine. Useful elements such as zinc, magnesium, and calcium that are crucial for recovery process will leave the body together with liquid.
Conclusion: Before training, one should replace energy drinks with coffee. After and during training it is better to avoid energy drinks.
When to drink: Plain water is ideal for training and running. Professional recommend to drink water at will without limitations.
Water will refill the level of water in the body and deliver “construction” materials: calcium and magnesium. Calcium will strengthen bones, reduce muscle pains and prevent spasms. Magnesium will improve bloodstream and metabolism.
Conclusion: Drink water before, during and after training.
When to drink: The best time for a protein cocktail is 20-30 minutes after training or running, when the body needs resources for rehabilitation. Choose cocktails with whey protein that digests fast.
Conclusion: Drink protein cocktails right after training.