Plain water is the best solution for re-hydration, according to new studies.
Battle for the best rehydration has a surprising end. Although we were told many times by experts that it is enough to drink water or a sports drink for rehydration after exercise aerobics, reality is: both water and traditional sports drinks are not appropriate.
In fact, what you need to do is to give up a portion of the sports drink and replace it with some protein.
Combination recommended for rehydration: carbohydrates and protein
8 men were subjected to this experiment, and after exercise lost 1.9% by weight. Then they received rehydration drinks that have recovered 150% of the loss of fluid, containing either 65g of carbs, 40g of carbohydrate or protein plus 25g per liter.
Urine samples were taken before and after exercise, and 4 hours after rehydration. Urine after rehydration was higher in the group that received only drink containing carbohydrates, fluid retention is higher for those who received the protein.
The addition of protein to help it better rehydration after exercise. Even though the drinks were identical in calorie content, sodium and potassium, a combination of carbohydrates and protein in milk is much better retained by the body than a carbohydrate only beverage.
Add protein to a rehydration best!
Conclusion: it is better to use a beverage containing rehidaratare and protein. In fact, milk protein, such as whey isolate is the best solution for recovery and muscle growth when taken immediately after exercise (plus the help and rehydration).
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