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How to choose the right functional drink?
The functional drinks market grows every year. How do you find your way around it and what should guide your choice?
Start with the ingredients
A functional drink only makes sense when it contains active ingredients in amounts that have a real effect. Look at the amount of the active ingredient per serving, not at what is printed in large type on the front of the pack.
For BCAA amino acids, a common daily dose is 5 to 10 grams. With magnesium, watch the form — organic forms such as citrate or bisglycinate are absorbed better than magnesium oxide.
Sugar versus sweeteners
A drink with twenty grams of sugar per can is not a functional drink but a lemonade with added vitamins. Look for variants without added sugar that use sucralose or steviol glycosides.
When to reach for one
For training sessions longer than an hour it makes sense to replenish electrolytes as you go. For shorter efforts, water and a balanced diet are enough — a functional drink is a supplement, not a replacement.
If you are unsure, consult a doctor or a nutritionist. This applies especially during pregnancy, while breastfeeding and when taking medication.
