Summer is not an excuse to stop playing sports and slow down with training. In fact, it is one of the most critical moments due to the difficulties of the environment (heat, high temperatures) to continue performing the same as the rest of the year.
In the next post we will tell you some myths and truths about sports supplementation to take into account this summer, with the help of Carlos Ferrando, Sports Nutritionist at Valencia C.F..
Sports hydration in summer: Why is water not enough?
Drinking water may not be enough to maintain hydration in a hot context like summer. Many athletes are exposed to risk of muscle cramps, poorer performance and even dehydration, by not maintaining a correct hydration strategy.
The key to maintaining hydration in summer will be replenish minerals lost through sweating, such as sodium, potassium or magnesium.
For this, the solution may be the consumption of a isotonic drink during training, especially in endurance activities, such as Isolyte Sport Drink, which mixes carbohydrates and electrolytes, helping to maintain performance in endurance sports.
Fruit and sport: myths about sugar in sports nutrition
One of the most widespread myths in sports nutrition is that fruit should be avoided due to its sugar content. The reality differs greatly from this, since fruit is essential for salud of any athlete.
In addition to carbohydrates, it contains vitamins, minerals, fibers and antioxidants, providing numerous benefits in terms of immune system care, protection against oxidative stress or salud digestive.
If you are one of those who find it difficult to introduce fruits and/or vegetables into your daily diet or, at least, not enough, you have the option of introducing antioxidant powder to prepare your own smoothies.
Creatine in endurance sports: beyond the gym
Another false belief regarding supplementation is the use of creatine, limited for many to gym training.
The creatine It is one of the supplements with the greatest scientific evidence, not only in strength training, but in improving endurance capacity and power in short efforts, typical of endurance disciplines such as athletics.
Creatine especially helps in intermittent efforts and accelerates recovery, contributing to the replenishment of glycogen reserves and reducing protein degradation after long runs.
Supplementation for training in summer: what cannot be missing
If you are one of those who does not slow down in your summer training, you need to take care of every detail of your preparation to maintain the same performance as the rest of the year. Maintain hydration through isotonic and ensure a good recovery, through basics such as creatine and a healthy and balanced diet will be the keys to not letting our guard down.
Discover all supplementation necessary to maintain hydration and improve your resistance in your summer workouts
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