Any physical effort generates an energy expenditure that must be filled by a supply of an energy substrate and in particular a sports drink. Be careful not to confuse a sports drink (intended for sports such as Isostar, PowerBar, Overstim’s…) with an energy drink (prohibited during exercise such as Red Bull, Brun, Monster…).
Interest of a sports drink
A sports drink is characterized by a supply of carbohydrates (sugar) which is the energy fuel. In addition, vitamins (vitamin C, B…) and minerals (sodium, magnesium…) are added. As with everything, there are different levels of quality, so I refer you to this excellent comparison of sports drinks.
When and how to consume a sports drink?
Before the game
Although there are waiting drinks that are drinks made with sugar with a low glycemic index, it is important to start consuming sports drinks as soon as you warm-up. Indeed, the warm-up is an effort, the pre-match stress also consumes energy so you might as well start the game with the highest possible energy level.
During the game
Try to drink as much as possible as soon as there is a stoppage of play or, if your goalkeeper and/or coach accepts it, to drink from the goal post. It is important to drink as soon as possible and contrary to popular belief, drinking in the 2nd half is no more effective! Indeed, if you drink in the first half, you delay the energy problem by the same amount.
This is when it is easier to hydrate and/or eat well. We therefore advise you to use a sports drink that you should consume calmly: take a small sip by a small sip and do not drink 0.5L at once! This would cause too much fluid and sugar to enter the body, which could create some digestive problems.
For solids, you can eat an energy bar (which is different from a cereal bar) or oranges.
Other means of consumption
In addition to sports drinks, there are energy bars that have the same usefulness, namely a supply of carbohydrates, vitamins and minerals. Be aware that there are also energy gels that are a massive intake of carbohydrates (20g on average) but we do not recommend them because this intake is very important all at once. Especially since you have time to consume a sports drink, especially during the warm-up and during the half-time period.
The Prepa Physique Team