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Showing posts from June 7, 2015

The dehydrated athlete - hydration tips

Many factors contribute to the total volume of fluid lost from the body on a daily basis - environmental conditions, size/surface area of an individual, metabolic rate, physical activity load (ex. frequency, duration, intensity), sweat loss, diet composition and volume of excreted fluids. 
The daily fluid loss in cool weather (less than 70 degrees F) can be around 2300 mL (with much of that as fluid lost in urine) whereas in warm/hot weather (above 85 degree F weather) it can total 6600+ mL (with most of that lost as sweat). 
Once again, as mentioned in my previous post, relying on thirst to initiate daily water (or sport drink consumption during workouts) is a false recommendation to ensure adequate fluid consumption. I hear it over and over again that athletes feel that they don't need to drink because they aren't thirsty but then when they do feel thirsty, they do not provide themselves with opportunities for frequent drinking and it becomes uncomfortable to fully replace …

The dehydrated athlete

It surprises me how many athletes assume they are just fine just "getting by" in workouts by not fueling or hydrating during the workout. Could you be underfueling and more importantly, underhydrating during your workout?

Maintaining adequate hydration during workouts and especially in races is one of the most important nutrition strategies for optimizing performance and for keeping the body in good health. 
Every athlete knows that even losing a small percentage of body weight can affect health and can impair performance so why even think twice about going for a swim, bike or run without adequate fluids?
I find myself spending a lot of my time educating athletes on what they are not doing well (or consistently) which could be sabotaging workouts and one area is speaking to triathletes and runners to try to get them to consume adequate fluids during workouts.
With so many athletes coming to me looking to boost performance, improve health or to reach body composition goals…

A nutrient-rich diet fuels performance

Most sport nutrition experts try to make nutrition and fueling a body in motion as simple as possible because aside from a few of us who love biochemistry, explaining metabolism in the picture above is likely not the most practical way to understand and apply information as it relates to turning food into energy (aka metabolism). 
These days we often hear about ways to eat less. Over and over again, nutrition "experts" proclaim that to be healthier, stronger, leaner, fitter and sexier you need to fast, cleanse, detox or find a way to restrict food.
And these suggestions are not just for the sedentary, clinical unhealthy or lightly active. They often trickle down to age group, elite and professional athletes too! 
Athletes who restrict food, undereat, overeat, skip meals, underfuel around/during workouts (either intentionally or unintentionally), frequently diet or overtrain may find that the diet is negatively affecting physical and mental health just like overeating can effect…

3 sport nutrition tips to fueling your body in motion

-At the beginning of exercise, your body uses carbs at a very high rate since fat metabolism can not keep up up with producing ATP (energy) fast enough, so early in a workout. Carbs are quick energy makers but we know that utilizing fat for fuel can be a sustainable energy source so long as the intensity and duration are reasonable. (This is why a warm-up is very important before you begin your actual workout to help lower your HR and taking short walk breaks frequently in the first 2-3 miles of a long run or race. To help your body metabolize the right fuels for your workout, wait around 10-15 minutes into your workout/race to start fueling (ex. on the bike and on the run but do not wait any longer than 20 minutes to ensure that your body receives the fuel it needs to help last the duration of your race/workout).

But did you know that carbs are a rate limiting fuel? In order to continue to burn fat for fuel, you need carbohydrates during your workouts even when you are working out at a…