The internet, magazines, sports matches, supermarkets; everywhere we look we are told about the best energy/sports drink to improve our performance. As practitioners of Parkour/Freerun, we often train longer and harder than we set out to do so, depleting our glycogen energy stores in the process. We all know that we are at our most vulnerable to mistakes and injuries when we are tired and our energy levels are depleted, but the addiction of training (especially when we’re having fun) often makes us ignore of ‘forget’ to fuel our bodies properly.
Energy Drinks Explained
Hypotonic
These sports drinks contain a greater proportion of water, and a lesser proportion of sugar, than the human body. As the drink is less concentrated than body fluids, it is claimed that they increase the speed of water absorption by the body (than just plain water), thus preventing or alleviating dehydration.
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Isotonic
These sports drinks contain proportions of water and other nutrients similar to the human body, and are typically about six to eight percent sugar. As the drink is the same concentration as body fluids, it is absorbed at the same rate as water.
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Hypertonic
These sports drinks contain a lesser proportion of water, and a greater proportion of sugar, than the human body. As it is more concentrated than body fluids it is absorbed more slowly, meaning the energy will be released over a long period of time. It is therefore claimed that these drinks can to give an energy boost and also replace lost energy over the entire session.
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Are They Worth The Cash?
The question is whether it is necessary to spend lots of money on these drinks, or whether normal water will suffice? In short, a healthy balanced diet and sufficient water will be fine. As stated before, as Traceurs or Freerunners we are often out for hours at a time and may need an extra boost of energy. So the answer may well be yes, you should invest some money in these drinks to ensure you are both hydrated and full of energy. However, with a little bit of planning, you can most definitely make these drinks yourself at a fraction of the cost.
DIY Energy Drinks
If you want to look into cheaper options, no problem. Making your own energy drinks is simple. Below are two individual examples for each type:
Hypotonic
1st Type) 250ml natural/unsweetened fruit juice. 750ml of water. Pinch of salt. Shake well and serve.
2nd Type) 20g glucose. 1 litre warm water. Pinch of salt. Shake well and serve.
Isotonic
1st Type) 500ml natural/unsweetened fruit juice. 500ml of water. Pinch of salt. Shake well and serve.
2nd Type) 50g glucose. 1 litre warm water. Pinch of salt. Shake well and serve.
Hypertonic
1st Type) 1litre natural/unsweetened fruit juice. Pinch of salt. Shake well and serve.
2nd Type) 100g glucose. 1 litre warm water. Pinch of salt. Shake well and serve.
More About The Authour - Sean Lerwill
Sean is a Royal Marines Commando Physical Training Instructor (PTI) with numerous sports, exercise and fitness qualifications under his belt including; REPs (Register of Exercise Professionals) Advanced Instructor Level 3 (Fitness Manager and Personal Trainer), British Weight Lifting Association (BWLA) Coach, Kettle Bell Instructor, and SAQ (Speed Agility Quickness) diploma. He also has a BSc Honours degree in Molecular Genetics from King’s College London, and is a qualified teacher, with a Post Graduate Certificate in Education. His personal sporting background includes athletics (running), cross country, triathlons, football, rugby and martial arts. Sean’s personal website can be found at www.commandoconditioning,com Our intention is for the information here to be used as an open resource, so anyone wishing to use our material on their own websites may do so. All we request is that a courtesy email is sent to us first at parkour@urbanfreeflow.com and that a link back to Urban Freeflow is provided and a credit given to the author of any articles used.
Disclaimer
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wow, didnt know what all that isotonic stuff means till now
Such a helpful topic, in fact they all are especially eating right and at the right times and what foods etc.
I owe you guys 1! cheers
thanks for the advice lol
but wat about good old gatorade