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JAK NAWODNIĆ ORGANIZM?

JAK NAWODNIĆ ORGANIZM?

Odpowiednie nawodnienie organizmu w bardzo dużym stopniu określa zdolności wysiłkowe.

Problem nawodnienia i odwodnienia rozpatruje się w kontekście spożycia wody. Potocznie twierdzi się, że woda to życie, to prawda ale… Picie samej wody przed i w trakcie wysiłku, może okazać się niewystarczającym sposobem aby nawodnić organizm. Wówczas, mimo że zawodnik będzie spożywał odpowiednią ilość wody, a jego bilans wodny nie będzie odbiegał od normy, jego zdolności psychomotoryczne będą coraz gorsze.

Dlaczego? Ponieważ to nie woda, a gospodarka wodno-elektrolitowa decyduje o naszej zdolności do wysiłku. Picie wody, szczególnie w czasie aktywności fizycznej o dużej intensywności lub przy długim wysiłku bez odpowiedniej podaży elektrolitów nie tylko nie pozwoli nawodnić organizmu, może także spowodować zaburzenia w stężeniu elektrolitów w organizmie, co może wywołać skurcze i sztywnienie mięśni, a w skrajnych przypadkach także doprowadzić do tzw. zatrucia wodnego i hiponatremii.

Uzupełnienie wody i elektrolitów w formie izotoników w trakcie wysiłku może okazać się wystarczającym rozwiązaniem dla utrzymania bilansu wodnego i równowagi wodno-elektrolitowej, ale nie gwarantuje nasycenia organizmu substancjami odżywczymi, m.in.: witaminami oraz kwasami tłuszczowymi. Istnieją przynajmniej dwa sposoby, aby zapewnić sobie makro i mikroskładniki w czasie treningu czy zawodów.

Po pierwsze możemy przygotować sobie batony węglowodanowo-proteinowe. Nie jest to specjalnie skomplikowany proces, wymaga od nas jedynie czasu i pewnej organizacji, m.in. kupienia składników i znalezienie odpowiedniego przepisu. Zaletą tego rozwiązanie jest całkowita kontrola tego, co wchodzi w skład naszego batona i jakich składników użyto. Drugie rozwiązanie to picie soków lub shakeów owocowo-warzywnych z dodatkami m.in. nasion konopi, nasion chia, aminokwasów czy białka.

Woda, izotonik czy soki warzywno-owocowe? To co w końcu pić żeby się nawodnić?

Woda to priorytet. Utrzymanie prawidłowego bilansu wodnego przez cały dzień nie podlega dyskusji i zakładając, że nam się to udaje, wspieranie się izotonikami oraz płynnymi przekąskami w trakcie i po wysiłku ma bardzo duży sens w celu utrzymania równowagi wodno-elektrolitowej oraz szybkiego dostarczenia organizmowi składników odżywczych po wysiłku. Namoczone nasiona chia potrafią wchłonąć 10 razy więcej wody niż same ważą, tworząc gęstą, żelową zawiesinę. Dzięki temu woda stopniowo się uwalnia w organizmie i doskonale go nawadnia.

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