Sports drinks should contain electrolytes such as
Magnesium, a key electrolyte, plays a pivotal role in 300 enzymatic reactions. Bisglycinate has been shown to be the best form of magnesium because it is chelated (bonded) to an amino acid (glycine). Magnesium in the form of bisglycinate ensures increased intestinal absorption and prevents diarrhea. However, most companies do not formulate magnesium in this bisglycinate form, increasing the risk of intestinal upset.12-16
Malic acid is a critical addition to a sports drink formulation. It reduces muscle tenderness and assists with soft-tissue recovery.17 Malic acid coupled with magnesium bisglycinate stimulates the aerobic and anaerobic energy pathways.18
Taurine is an amino acid that helps regulate the level of water and mineral salts in the blood by keeping potassium and magnesium inside the cell.19 At the same time, taurine prevents excessive sodium from entering the cell. L-taurine's properties have been validated in numerous studies.
L-carnosine, also an amino acid, helps fight muscle fatigue in fast-twitch fibers and aids in athletic performance.20
In addition, a full range of complex B vitamins for energy production should be included in the drink as well.