What is best to drink after training?

During physical activity, you lose water along with essential electrolytes. Moreover, exercise causes metabolic and mechanical stress [1-2].

Water alone, although crucial for maintaining proper hydration, may not be enough.

After training, it is best to reach for a drink that will help you properly regenerate muscles, tendons, and ligaments, as well as replenish lost minerals. Sounds like a complicated mix of supplements and isotonic drinks? Not necessarily! Discover Collagen & Electrolytes Vitality and Sport by Osavi.

Key ingredients for athletes

Collagen & Electrolytes Vitality and Sport is a combination of effective ingredients designed with the needs of regularly training and physically active people in mind.

TENDOFORTE® – collagen for athletes

Healthy tendons and ligaments provide mobility and better movement control. However, when they are too stiff, they become prone to injuries. Collagen fibers are responsible for the elasticity of tendons and ligaments [3].

Bioactive collagen peptides TENDOFORTE® have been developed to stimulate the biosynthesis of new extracellular matrix molecules, which translates into better functioning of ligaments and tendons. Bioactive peptides TENDOFORTE® are optimized to stimulate various cell types involved in collagen biosynthesis [3-4]. This collagen is recognized by tenocytes and ligamentocytes (the main cells of tendons and ligaments) as fragments of degrading collagen. This stimulates these cells to increase collagen production, supporting regeneration and maintenance of healthy tissues.

Studies suggest that taking these bioactive collagen peptides can stimulate fibroblasts to produce up to 2.4 times more tissue matrix, increase collagen production, and elastin (in the study its synthesis increased by as much as 50%).

Other studies have shown that collagen peptide supplementation strengthens ligaments and accelerates return to training after injuries. TENDOFORTE® accelerated the return to running in patients with chronic Achilles tendonitis symptoms and positively affected ankle joint function in patients with chronic ankle instability [3].

TENDOFORTE® provides the body with collagen amino acids, essential building blocks for muscles, joints, as well as skin, hair, nails, bones, and internal organs [4].

Electrolytes – support during exertion

Electrolytes, i.e., mineral components, are essential for maintaining proper body functions, such as electrical neutrality in cells, proper nerve impulse conduction, and muscle function. Electrolytes are responsible for metabolic balance and water management [5].

During exercise, the body loses electrolytes and water through sweat, which can lead to electrolyte imbalance [5]. This strains the cardiovascular system and increases thermal stress, negatively affecting exercise performance and reducing overall training efficiency [6-7].

Collagen & Electrolytes Vitality and Sport contains a set of 5 key minerals that support the body during physical effort:

• Sodium – essential for maintaining proper hydration as it regulates water balance, as well as proper blood volume and pressure. Additionally, it supports the absorption of amino acids, glucose, galactose, and water.
  
  Sodium is needed to stimulate nerve and muscle cells and to maintain acid-base balance in the body. It helps maintain electrolyte homeostasis, stimulates thirst, and reduces urine volume, which prevents dehydration and reduces physical fatigue [5,8].
• Potassium – necessary for regulating sodium levels. Deficiencies can cause weakness, fatigue, and muscle tremors. It is also crucial for proper heart muscle function.
  
  Studies indicate that during exercise, potassium ions are released from muscles into plasma, triggering cardiovascular and respiratory system responses that may positively affect training performance. It may also support the delivery of metabolic substrates to muscles and the removal of metabolic waste products [5,9-10].
• Magnesium – influences proper muscle function (including the heart muscle), especially oxygen uptake, energy production, and electrolyte balance. Moreover, it is essential for maintaining proper neurological functions and neurotransmission. It may also reduce muscle soreness after training and support their regeneration. Research shows that even slight magnesium deficiency can negatively affect exercise performance and increase oxidative stress related to physical effort [5,11-13].
  
  The product Collagen & Electrolytes contains Aquamin Mg®, a bioactive source of magnesium and over 70 trace elements, derived from the waters of the Irish Sea.
• Calcium – necessary for skeletal mineralization, proper muscle contraction, nerve impulse transmission, blood clotting, and hormone secretion. Calcium ensures appropriate bone mineral density and, together with regular exercise, may prevent its loss. Studies indicate that calcium intake combined with physical activity is the best way to reduce the risk of osteoporosis and fractures (including stress fractures) [5,14-15].
• Chlorides – prevent excessive water retention in the body, are essential for maintaining acid-base and electrolyte balance. Moreover, this element is necessary to maintain electrical neutrality, proper pH levels, and muscle function [5,16-17].

Glucose – an energy boost

Glucose is a type of carbohydrate responsible for providing energy to cells. During physical activity, muscle cells can absorb it independently of insulin levels in the body. Glucose can delay fatigue during training, allowing for better performance [18-20].

Research shows that glucose can also support muscle recovery after training by accelerating the replenishment of glycogen in muscles. Glycogen is a polysaccharide (complex sugar) stored mainly in muscles and the liver, serving as an energy reserve in the body [20-21].

B vitamins – metabolic balance

The dietary supplement Collagen & Electrolytes Vitality and Sport also contains a set of four B vitamins that contribute to maintaining proper energy metabolism:

• B3 (niacin)
• B5 (pantothenic acid)
• B6 (pyridoxine)
• B12 (cobalamin)

These vitamins perfectly complement the action of other active ingredients in the product, providing comprehensive support during physical exertion.

Tonicity and osmolarity

The tonicity of the fluids you consume is important for maintaining water balance in the body. It determines the movement of water into or out of cells [23].

After preparation, Collagen & Electrolytes Vitality and Sport is hypotonic, meaning the concentration of dissolved substances is lower than in the fluid inside human cells. This allows water to enter cells more quickly. According to research, hypotonic drinks best hydrate the body during physical effort [24-25].

Osmolarity is the number of osmotic active particles dissolved in one liter of solution. The osmolarity of the dietary supplement Collagen & Electrolytes Vitality and Sport is 230 mOsm/l.

Pleasant supplementation

Collagen & Electrolytes Vitality and Sport not only contains tested and branded active ingredients and a clean label, meaning no unnecessary additives, but also offers two delicious fruit flavors: refreshing forest fruits and exotic mango-pineapple. The sweetener used is steviol glycosides.

Moreover, the product is free from gluten, lactose, soy, and GMOs, and is both kosher and halal.

Sources:

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2. Sports and Hydration for Athletes: Q&A with a Dietitian. October 30, 2023, https://www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-and-fitness/sports-and-hydration-for-athletes.
3. TENDOFORTE® | GELITA. https://www.gelita.com/en/products/collagen-peptides/tendoforte. Accessed April 10, 2025.
4. Bioactive Collagen Peptides (BCP®) | GELITA. https://www.gelita.com/en/products/collagen-peptides/bioactive-collagen-peptides. Accessed April 10, 2025.
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13. Tarsitano, Maria Grazia, et al. “Effects of magnesium supplementation on muscle soreness in different type of physical activities: a systematic review.” Journal of Translational Medicine, vol. 22, no. 1, July 2024, p. 629. BioMed Central, https://doi.org/10.1186/s12967-024-05434-x.
14. LUNDY, BRONWEN, et al. “The Impact of Acute Calcium Intake on Bone Turnover Markers during a Training Day in Elite Male Rowers.” Medicine and Science in Sports and Exercise, vol. 55, no. 1, Jan. 2023, pp. 55–65. PubMed Central, https://doi.org/10.1249/MSS.0000000000003022.
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