When playing sports, choosing the right energy drink is essential to maximize your performance, stay hydrated, and avoid fatigue. However, it can be difficult to navigate through all the options available: waiting drink , sports drink , isotonic drink , recovery drink, energy drink , hydration drink, or electrolyte drink . I have visited many sports nutrition brand websites since I launched my Mulebar drinks in May and I must admit that it is not easy because some brands maintain a vague mix of concepts and claims. This article will therefore help you, I hope, to better understand the differences between the different drinks and to know how to choose your sports energy drink.
What is an energy drink?
An energy drink is a beverage specifically designed to provide athletes with the nutrients they need during or after physical exercise. These drinks typically contain carbohydrates, electrolytes (sodium, potassium, calcium, and magnesium), and sometimes vitamins to meet the body's energy and hydration needs. Energy drinks are different from power drinks, which often contain caffeine and other stimulants, which I'll discuss later.
Why is it important to choose the right energy drink?
Choosing the right energy drink is crucial for several reasons. By consuming a drink that is adapted to your physical activity, you can:
- Maintain a good energy level during exercise.
- Prevent muscle cramps with electrolytes.
- Promote rapid recovery after exercise.
- Avoid dehydration, especially during prolonged exercise (marathon, trail, cyclosportives, triathlon) or in difficult climatic conditions.
What are the different sports drinks?
The waiting drink to prepare your body before exercise
The waiting drink is a drink that is consumed several days before the event and then between the last meal and the start of the effort, often during the preparation or warm-up phases. It is rich in carbohydrates to guarantee optimal energy reserves called glycogen . This drink is ideal for preparing your body for the upcoming effort, without causing heaviness or digestive discomfort.
Among the main ingredients of waiting drinks we find the famous "Malto". Maltodextrin is the combination of several carbohydrates resulting from the hydrolysis of wheat starch or more often corn. Hydrolysis consists of cutting the large starch molecules so that they are more quickly and easily digested by the body. Depending on the intensity of this hydrolysis, the molecules are more or less large, the smallest being the glucose molecule. Maltodextrin is of an intermediate size between glucose and starch. It does not have a sweet taste and it has no odor.
Energy drink to recharge your batteries during exercise
Classic energy drink is consumed during exercise to provide rapid carbohydrates and energy. It usually contains a moderate concentration of sugar, electrolytes and sometimes amino acids (BCAA). It is ideal for long-term activities such as cycling and running.
Sports drink to maintain a high energy level
Sports drink is an energy drink designed to maintain the energy level of athletes during prolonged exercise. It contains a balanced combination of carbohydrates and electrolytes to compensate for water and energy losses due to sweating. This type of drink is particularly suitable for endurance sports, where the energy intake must be constant to avoid fatigue.
Energy drinks: beware of the pitfalls!
People very often confuse the two. Unlike sports energy drinks , energy drinks often contain caffeine, taurine and other stimulant substances that are very rarely natural. Although they can give a temporary boost and ward off fatigue, they do not replace the nutritional and water losses of the body during exercise. Worse still, they can lead to health risks if consumed in excess, such as an increase in heart rate or dehydration problems because they are so loaded with glucose, the worst sugar that can exist on earth. These drinks should be banned in sports practice...and not only that, a good coffee or tea will do the trick!!!
Electrolyte or hydration drink to replace lost minerals
Electrolyte or hydration drink is specially formulated to replenish the electrolytes lost during sweating without providing carbohydrates. It generally contains only the main mineral salts: sodium, potassium, calcium and magnesium and vitamins. Normally it contains almost no carbohydrates which will instead be provided by other sports nutrition products such as dried fruits, energy bars , energy gels or energy compotes.
Exercising exclusively with a hydration drink is not recommended, or only for low-intensity exercise lasting less than 1 hour. This drink is essential in hot or humid environments, or during long sessions where you lose a lot of water and minerals through sweating.
Recovery drink to optimize muscle regeneration
Recovery drink plays a vital role in the post-workout process. They are specially formulated to help muscles recover after intense physical activity by providing the body with proteins, carbohydrates, and electrolytes. A recovery drink helps restore energy stores (glycogen) and repair damaged muscle tissue. These drinks also contain essential amino acids that participate in protein synthesis, thus promoting regeneration and reducing muscle fatigue. They are particularly recommended after long or intense efforts such as a marathon, a long cycling session, or an intense gym workout.
What do the terms hypotonic, isotonic and hypertonic mean?
This concept defines the composition of the drink whether it is for before, during or after exercise, it is therefore a characteristic independent of the time of consumption but rather linked to the intensity of the physical effort.
Hypotonic drink
Hypotonic drink has a lower concentration of electrolytes and carbohydrates than blood plasma . It is therefore less dense or "charged" than blood. The particles that compose it are therefore quickly absorbed by our body, which makes it a very effective product for rapid hydration. It is therefore ideal for moderate physical activities where perspiration is low and where rapid hydration is necessary without the need for a particular carbohydrate intake. Examples include hiking, yoga or a moderate gym session. There is little supply on the sports nutrition market because pure water does the job very well at a lower cost.
Isotonic drink
Isotonic drink is a drink that has the same concentration of carbohydrates and mineral salts (electrolytes) as blood plasma . This facilitates equally rapid absorption by the body. It allows rehydration while providing carbohydrates, vitamins and amino acids. It is ideal for efforts at higher intensities or of longer duration. This type of drink, which represents the bulk of the market, is often preferred in team sports, tennis, running, trail running or cycling.
Hypertonic drink
Hypertonic drink, as you will have deduced, has a higher concentration of electrolytes and carbohydrates than blood plasma . It will tend to be richer in energy to replenish glycogen reserves during recovery or during ultra intense and long efforts. It is not recommended for rapid hydration since the body will take longer to absorb it. Hypertonic drink can even be counterproductive during exercise because it will tend to direct water from the cells to the digestive tract, thus aggravating dehydration and cramps if consumed during exercise. Rare are the brands offering hypertonic drinks because energy gels or compotes, less bulky, do the job very well.
How to choose the right energy drink for your sport?
With this clarification on the different types of sports drinks, let's see how to choose the right energy drink.
Choice based on duration and intensity of effort
For short efforts (less than 60 minutes), a simple hydration drink or water may be enough. For more intense and/or longer efforts, opt for an isotonic sports drink that will provide lasting energy, replace electrolytes and provide vitamins that promote metabolism (energy production by the body).
Choose according to climatic conditions
In cases of intense heat or high humidity, water loss increases considerably. An electrolyte drink is then essential to avoid dehydration and cramps. In cool conditions, a less concentrated energy drink may be sufficient.
Choose according to your tastes
There is enough on the market to choose a drink that you will like the taste of. I have been saying since the launch of Mulebar in 2008 that pleasure during exercise is as important, if not more important, than the physical aspect. We all agree that when the body gives up, it is often the mind that allows you to go to the finish line. Taking care of your mind involves consuming tasty products that give you energy. This is one of the essential characteristics of the products in the Mulebar range.
What form of energy drink should I use?
Energy drinks are available in 3 forms.
There are those that are already ready in plastic bottles . This is, in my opinion, the last choice to make because not only is it very expensive to transport water, due to the volume it occupies (you will inevitably pay for it in the final price), but also because the use of plastic bottles is no longer very fashionable.
The 2nd option is tablets or tabs to dissolve in water. Apart from the fact that this is really very practical, these products have a limit linked to their size. A tablet cannot contain as many active ingredients as bulk powder, because of the quantity of ascorbic acid it must contain to dissolve well. My comparative guide to the different energy drinks on the market will demonstrate this to you in a more than flagrant manner.
Finally, there are powdered drinks that are generally better formulated than the previous ones. The powder allows you to adapt the dosage based on feedback from training tests. This requires a minimum of organization to prepare the drink in advance. Favor Doypack packaging (flexible resealable bags with zip) where the powder is better protected from oxidation. It is advisable to expel as much air as possible before closing the bag. Indeed, powders sold in boxes tend to dry out and coagulate after a few weeks.
Common mistakes to avoid when choosing a sports energy drink
Neglecting the composition
It is essential to carefully read the ingredient list on the labels of all your foods as a general rule. Avoid formulas that are too sweet or contain artificial ingredients such as colors, flavors or preservatives.
Use only one type of drink
The type of drink you consume should vary depending on the phases of your training or competition (before, during and after exercise). Don't rely on just one drink because each has its function as seen above.
Test during training
It is highly recommended to test any new drink (gels, bars, compotes) during training. It would be a shame to ruin your ambitions during a race because of possible gastric problems. Products with 100% natural ingredients are unlikely to cause you problems, but given the price of some bibs, it is better to be careful.
Why choose Mulebar energy drinks?
Quality natural ingredients
Mulebar energy drinks with red fruits and citrus fruits are distinguished by their 100% natural quality ingredients, guaranteeing optimal absorption and better compatibility with the body, while avoiding the side effects related to artificial additives. Since 2008, Mulebar's DNA has been naturalness and taste and this will never change.
A well thought out dosage
Not all drinks are equal. Just compare the ingredient list and the content of each one. Mulebar has a complete isotonic formulation with the 5 major electrolytes at 30% of the recommended daily intake (RDI) per 600ml serving, 8 vitamins and amino acids (BCAA). No other brand on the market is as well formulated. Compare for yourself.
A price in line with the market
At less than 24 euros for a sachet of 15 portions, Mulebar sports energy drinks are in line with the average price on the French market, no more, no less, but with an ideal formulation and high-quality ingredients sourced in France.
Transparency and ethics
Mulebar is committed to providing high-quality products with complete transparency on the composition. The drinks are also developed in France in an ethical approach, respecting ecological and sustainability criteria.
French manufacturing
With manufacturing in the Massif Central, you can be sure that your Mulebar energy drink has not travelled halfway around the world to boost your performance.
Community feedback and opinions
The first feedback is very good regardless of the fragrance. It is the best indicator to follow the opinions of those who have tested a product before you.
Frequently Asked Questions (FAQ)
What is the best soprts energy drink for a marathon?
An isotonic or sports drink is ideal for a marathon because it rehydrates and provides carbohydrates throughout the race.
What drink should I drink before training?
A waiting or slightly sweetened drink helps prepare the body without causing heavy digestion.
Can you mix several types of drinks during prolonged exercise?
Yes, but it is important not to overload the stomach with drinks that are too concentrated, especially if you are also consuming energy bars, gels or compotes. Alternating between isotonic and electrolytic drinks is recommended.
What is the advantage of isotonic drinks?
Isotonic drinks provide rapid hydration while providing carbohydrates to maintain energy levels.
Are sports energy drinks healthy?
If consumed as part of physical effort and in moderation, they are beneficial. However, they should be avoided outside of sport because they are relatively sweet.
Are energy drinks dangerous?
They can be if consumed in excess, especially because of their high caffeine and sugar content. They are not at all suitable for sports use, contrary to what some brands like Red Bull would have us believe.
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