USI is now offering fitness assessments for runners/cyclists that are looking to make some positive changes in their training! See below for offerings and prices. (Click on pictures to enlarge)
Showing posts with label hydration. Show all posts
Showing posts with label hydration. Show all posts
Tuesday, February 18, 2014
Sunday, July 14, 2013
How to fuel before the big race
Special thanks to Brian Joyce, ProRehab physical therapist and our very own half-marathoner for the great article on pre-race nutrition! Enjoy!
Fueling prior to a half or full marathon:
Research shows that in order to keep the liver full of glycogen stores and maximize your energy level throughout the duration of longer races, it’s best to consume 1.5-1.8 grams of carbohydrates per pound of body weight. For a 150-lb runner, that equates to at least 900 calories to consume prior to your race! The American College of Sports Medicine recommends eating this meal 3-4 hours prior to your race. Since most races start between 7 to 8 am, it may be unrealistic to wake up so early to eat this meal. In this case, try consuming 1 gram of carbohydrates per pound of bodyweight 2 hours before the race. Since this will not be the optimal amount of carbohydrates for a longer race, you will want to fuel early in the race with energy gels and continue with a consuming 30-60 grams of carbohydrates each hour during the race. Regardless of which strategy you choose, the safest way to avoid any GI issues during the race is to practice following this nutritional guideline prior to a workout so you know you can handle this amount of calories prior to a hard effort.
Taken from Runner’s World:
Sample pre-race meal plan for a 150 lb. runner:
3 to 4 hours prerace
1 cup cooked oatmeal with 2 tablespoons honey 62 g of carbs
6 ounces yogurt 17 g
1 large banana 31 g
2 tablespoons raisins 16 g
4 ounces juice 14 g
12 to 20 ounces water 0 g
Total Carbs = 140 g
90 minutes to 2 hours prerace
1 slice bread with 1 tablespoon jam 28 g
24 ounces sports drink 47 g
Total Carbs = 75 g
30 to 60 minutes prerace
1 energy gel or serving of energy chews 25 g
8 to 12 ounces water 0 g
Total Carbs = 25 g
Other pre-race nutrition tips:
1. Avoid new foods – The most important thing prior to a big race is to not try anything new that your body may not respond well to, and this includes nutrition as well. Often, bigger races are in new cities and you may be enticed to try a new restaurant prior to the next morning’s race, but this may not be in the best interest of your digestive system. Stick to simple and familiar foods that you know your body can handle. Avoid excessive fiber, spicy foods, and high fat foods. These may give you gas if your body is not accustomed to this diet.
2. Obtain more of your carbohydrates from fruits and vegetables – Although carbohydrate loading makes people think it’s beneficial to stuff oneself with pastas and breads, this may not be the best option to try the day before a race (especially a race shorter than a half marathon). Instead, try a moderate amount of carbohydrates in the several days prior to the race. The fruit and vegetable sources will provide the needed carbohydrates as well as added nutrients. Grain sources are fine to consume as well, but try just eating to fullness rather than engorging yourself with breadsticks, pasta, or pizza.
3. Eat breakfast the morning of the race – although pre-race jitters may leave your stomach mildly upset and in no mood for filling itself with anything sloshing around every step of the race, breakfast can fill you with an energy source to tap into during the race rather than leave you feeling full and sending you on an extra trip to the porta-potty. Studies show that breakfast keeps your blood sugar steady and can leave you less likely to bonk during a race. So don’t miss the opportunity to provide yourself with a more steady energy source the morning of the race. If solid foods are unreasonable for you to eat pre-race, try liquid sources such as a fruit smoothie, juice, or yogurt (as long as these are familiar foods to you).
4. Limit excessive water consumption – While water is essential optimal race performance and even 2% in body weight loss due to dehydration can lead to a decline in performance, be careful diluting your electrolytes pre-race by chugging water alone. Low electrolyte levels can lead to cramping and in extreme cases, hyponatremia, a potentially life-threatening condition of depleted sodium levels. A good recommendation would be to drink 16 ounces about 2-3 hours prior to the race and another cup of water just before toeing the line.
Fueling prior to a half or full marathon:
Research shows that in order to keep the liver full of glycogen stores and maximize your energy level throughout the duration of longer races, it’s best to consume 1.5-1.8 grams of carbohydrates per pound of body weight. For a 150-lb runner, that equates to at least 900 calories to consume prior to your race! The American College of Sports Medicine recommends eating this meal 3-4 hours prior to your race. Since most races start between 7 to 8 am, it may be unrealistic to wake up so early to eat this meal. In this case, try consuming 1 gram of carbohydrates per pound of bodyweight 2 hours before the race. Since this will not be the optimal amount of carbohydrates for a longer race, you will want to fuel early in the race with energy gels and continue with a consuming 30-60 grams of carbohydrates each hour during the race. Regardless of which strategy you choose, the safest way to avoid any GI issues during the race is to practice following this nutritional guideline prior to a workout so you know you can handle this amount of calories prior to a hard effort.
Taken from Runner’s World:
Sample pre-race meal plan for a 150 lb. runner:
3 to 4 hours prerace
1 cup cooked oatmeal with 2 tablespoons honey 62 g of carbs
6 ounces yogurt 17 g
1 large banana 31 g
2 tablespoons raisins 16 g
4 ounces juice 14 g
12 to 20 ounces water 0 g
Total Carbs = 140 g
90 minutes to 2 hours prerace
1 slice bread with 1 tablespoon jam 28 g
24 ounces sports drink 47 g
Total Carbs = 75 g
30 to 60 minutes prerace
1 energy gel or serving of energy chews 25 g
8 to 12 ounces water 0 g
Total Carbs = 25 g
Other pre-race nutrition tips:
1. Avoid new foods – The most important thing prior to a big race is to not try anything new that your body may not respond well to, and this includes nutrition as well. Often, bigger races are in new cities and you may be enticed to try a new restaurant prior to the next morning’s race, but this may not be in the best interest of your digestive system. Stick to simple and familiar foods that you know your body can handle. Avoid excessive fiber, spicy foods, and high fat foods. These may give you gas if your body is not accustomed to this diet.
2. Obtain more of your carbohydrates from fruits and vegetables – Although carbohydrate loading makes people think it’s beneficial to stuff oneself with pastas and breads, this may not be the best option to try the day before a race (especially a race shorter than a half marathon). Instead, try a moderate amount of carbohydrates in the several days prior to the race. The fruit and vegetable sources will provide the needed carbohydrates as well as added nutrients. Grain sources are fine to consume as well, but try just eating to fullness rather than engorging yourself with breadsticks, pasta, or pizza.
3. Eat breakfast the morning of the race – although pre-race jitters may leave your stomach mildly upset and in no mood for filling itself with anything sloshing around every step of the race, breakfast can fill you with an energy source to tap into during the race rather than leave you feeling full and sending you on an extra trip to the porta-potty. Studies show that breakfast keeps your blood sugar steady and can leave you less likely to bonk during a race. So don’t miss the opportunity to provide yourself with a more steady energy source the morning of the race. If solid foods are unreasonable for you to eat pre-race, try liquid sources such as a fruit smoothie, juice, or yogurt (as long as these are familiar foods to you).
4. Limit excessive water consumption – While water is essential optimal race performance and even 2% in body weight loss due to dehydration can lead to a decline in performance, be careful diluting your electrolytes pre-race by chugging water alone. Low electrolyte levels can lead to cramping and in extreme cases, hyponatremia, a potentially life-threatening condition of depleted sodium levels. A good recommendation would be to drink 16 ounces about 2-3 hours prior to the race and another cup of water just before toeing the line.
Monday, April 1, 2013
Part 2: America's Best Kept Secret...Urinary Incontinence
Last week Lisa Kiesel, physical therapist at ProRehab, wrote a great article on Urinary Incontinence. You can reference her first article below. Today, she is talking about what foods are good and what foods you should avoid for optimal bladder health. Enjoy!
Bladder habits are also very important to consider. Certain foods and drinks can be irritating to the bladder and cause you to urinate more often. Some examples of these are spicy and citrus foods, tea, coffee and soda (caffeinated and decaffeinated), foods and drinks with artificial flavoring, coloring and sweeteners, alcoholic beverages, milk products and chocolate. You may say “What CAN I eat?” The key is a balance between these irritating foods and drinks and plenty of water. One common mistake people make with bladder control issues is to limit their fluids. This causes the urine to be more concentrated and irritates the bladder which causes an increase in frequency. If you wake up a lot at night to urinate, drink most of your fluids during the day and limit what you drink after dinner, making sure most of it is water.
Some foods that promote bladder health include fresh fruits and vegetables, whole grains, foods high in Omega-3 fatty acids and water. Fruits and vegetables high in vitamin C, E, magnesium, potassium and fiber include carrots, sweet potatoes, strawberries, blackberries, cranberries, blueberries, mustard greens, turnips and cabbage. Whole grains such as rye, wild and brown rice, barley, brown pasta, oatmeal and whole grain breads promote liquid and solid waste removal from your body and promote a healthy bladder and colon. Foods high in Omega-3 fatty acids such as nuts (Brazil nuts, almonds, peanuts, macadamia nuts) and fish (trout, salmon, mackerel, tuna, herring, halibut, sardines) are helpful to reduce inflammation to enhance bladder health. Water is also very important because it flushes harmful toxins and bacteria out of the bladder and urethra.
You don’t have to live with it…remember that 80% of incontinence cases can be improved by a combination of behavioral changes and pelvic floor exercises when done correctly. Talk to your health care provider today and see if you can improve your symptoms.
Lisa Kiesel, PT, DPT, BCB-PMD
ProRehab, PC
812-476-0409
lisa@prorehab-pc.com
www.prorehab-pc.com
National Kidney and Urologic Diseases Information Clearinghouse
1-800-891-5390
www.kidney.niddk.nih.gov
National Association for Continence (NAFC)
1-800-BLADDER (252-3337)
www.nafc.org
Bladder habits are also very important to consider. Certain foods and drinks can be irritating to the bladder and cause you to urinate more often. Some examples of these are spicy and citrus foods, tea, coffee and soda (caffeinated and decaffeinated), foods and drinks with artificial flavoring, coloring and sweeteners, alcoholic beverages, milk products and chocolate. You may say “What CAN I eat?” The key is a balance between these irritating foods and drinks and plenty of water. One common mistake people make with bladder control issues is to limit their fluids. This causes the urine to be more concentrated and irritates the bladder which causes an increase in frequency. If you wake up a lot at night to urinate, drink most of your fluids during the day and limit what you drink after dinner, making sure most of it is water.
Some foods that promote bladder health include fresh fruits and vegetables, whole grains, foods high in Omega-3 fatty acids and water. Fruits and vegetables high in vitamin C, E, magnesium, potassium and fiber include carrots, sweet potatoes, strawberries, blackberries, cranberries, blueberries, mustard greens, turnips and cabbage. Whole grains such as rye, wild and brown rice, barley, brown pasta, oatmeal and whole grain breads promote liquid and solid waste removal from your body and promote a healthy bladder and colon. Foods high in Omega-3 fatty acids such as nuts (Brazil nuts, almonds, peanuts, macadamia nuts) and fish (trout, salmon, mackerel, tuna, herring, halibut, sardines) are helpful to reduce inflammation to enhance bladder health. Water is also very important because it flushes harmful toxins and bacteria out of the bladder and urethra.
You don’t have to live with it…remember that 80% of incontinence cases can be improved by a combination of behavioral changes and pelvic floor exercises when done correctly. Talk to your health care provider today and see if you can improve your symptoms.
Lisa Kiesel, PT, DPT, BCB-PMD
ProRehab, PC
812-476-0409
lisa@prorehab-pc.com
www.prorehab-pc.com
National Kidney and Urologic Diseases Information Clearinghouse
1-800-891-5390
www.kidney.niddk.nih.gov
National Association for Continence (NAFC)
1-800-BLADDER (252-3337)
www.nafc.org
Sunday, March 24, 2013
America's Best Kept Secret...Urinary Incontinence!
This is the first article in our series of pelvic health. Although it is sometimes embarrassing to talk about, incontinence is a problem that both men and women face and can be a common topic around runners. Seasoned runners or athletes may even jokingly say that it's an initiation of sorts to pee while you're racing or training.
Would you wait an average of 3-6 years to talk to your doctor about your knee or back pain? Most would say no! Then why would you wait that long to talk to your doctor or health care provider about urinary leakage. Many men and women have one thing in common…they would rather not talk about their urinary leakage with their health care provider. Incontinence can be an uncomfortable topic for many people but it does not have to be because it is a common, treatable occurrence. Some people remain quiet about their bladder control because they believe it cannot be improved or that it is a “normal part of aging”. Men and women of all ages have trouble with urinary incontinence but it is more common in women. THE GOOD NEWS IS THAT 80% OF ALL INCONTINENCE CASES CAN BE SIGNIFICANTLY IMPROVED!
The Agency for Health Care Policy and Research (AHCPR) reports that one in four women age 30-59 have experienced urinary incontinence. A March 2011 report provided by the United States Food and Drug Administration (FDA) states that up to 50% of the female adult US population experience some form of urinary incontinence. The annual cost for caring for people with urinary incontinence in the community is $11.2 billion (an additional $5.2 billion spent on those in nursing homes). The majority of this money is spent on management measures such as pads for protection vs. treatment.
The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) has developed an organization (The Women’s Urologic Health Program) with two goals in mind:
Increase the number of people reporting and seeking treatment for urinary incontinence.
Raise health professional’s awareness and knowledge about urinary incontinence.
There are many systems that must work together to provide control of the bladder. The pelvic floor muscles hold the bladder in place. The sphincter muscles keep the urethra (tube that carries the urine out of the bladder) closed. The bladder muscles relax as the bladder fills with urine and these same muscles contract when it’s time to empty the bladder. Nerves carry signals from the brain to tell the bladder when it’s time to empty. Hormones help to keep the lining of the bladder and urethra healthy. Bladder control problems occur when any one or combination of these systems are not working correctly.
There are six types of urinary incontinence. The three main types of urinary incontinence are stress, urge and mixed incontinence. Stress incontinence occurs during physical activities that cause an increase in intra-abdominal pressure such as coughing, sneezing, exercise, lifting or laughing. Normally the pelvic floor and sphincter muscles are strong enough and can handle the extra pressure (or “stress) from a cough, sneeze, or laugh but when these muscles are weak, that sudden pressure can push urine out of the bladder.
Urge incontinence is leakage caused by a sudden, strong desire to urinate. This type of incontinence is generally caused by either an involuntary bladder contraction or neurological impairment common with diabetes, a stroke, an infection or another medical condition.
Mixed incontinence is a combination of stress and urge incontinence. You may leak urine with a laugh or sneeze one time and at another time you may have a sudden uncontrollable urge to urinate just before you leak.
There are many ways to treat urinary incontinence including changing daily habits, exercises, medications, using a device such as a pessary or surgery as a last resort. As reported above, 80% OF ALL INCONTINENCE CASES CAN BE SIGNIFICANTLY IMPROVED through a combination of behavioral changes and pelvic floor exercises.
Exercises that strengthen the pelvic floor muscles are called “Kegel” exercises. They don’t require any equipment and can be done in any position at any time and if done correctly. The key is finding the correct way to contract these muscles. Without proper education or instruction 50-70% of women do Kegel exercises incorrectly and 25% of those do them in a manner that makes their leakage worse. There are several ways to find your pelvic floor muscles. Women will feel a slight pulling in the rectum or vagina. Men will feel a pulling in the rectum or a movement in the penis. One of the most common mistakes people make when trying to do a pelvic floor contraction is using the wrong muscles. Many people use their upper abdominal muscles, buttock muscles or hold their breath. If you are using the correct muscles, no one should be able to tell that you are squeezing your pelvic floor muscles – except you! The nice thing about doing these exercises is that you can do them in any position at any time. Make these exercises part of your daily routine so that exercising your pelvic floor muscles becomes a habit. Some good times to do them are standing at the sink when doing dishes or washing your hands, sitting on the couch during a commercial, sitting in your car at a red light, sitting at your desk when checking your email or while standing in the grocery line.
This article is courtesy of Lisa Kiesel, PT, DPT, BCB-PMD; ProRehab's pelvic health specialist. Her contact information is listed at the bottom of this article.
Would you wait an average of 3-6 years to talk to your doctor about your knee or back pain? Most would say no! Then why would you wait that long to talk to your doctor or health care provider about urinary leakage. Many men and women have one thing in common…they would rather not talk about their urinary leakage with their health care provider. Incontinence can be an uncomfortable topic for many people but it does not have to be because it is a common, treatable occurrence. Some people remain quiet about their bladder control because they believe it cannot be improved or that it is a “normal part of aging”. Men and women of all ages have trouble with urinary incontinence but it is more common in women. THE GOOD NEWS IS THAT 80% OF ALL INCONTINENCE CASES CAN BE SIGNIFICANTLY IMPROVED!
The Agency for Health Care Policy and Research (AHCPR) reports that one in four women age 30-59 have experienced urinary incontinence. A March 2011 report provided by the United States Food and Drug Administration (FDA) states that up to 50% of the female adult US population experience some form of urinary incontinence. The annual cost for caring for people with urinary incontinence in the community is $11.2 billion (an additional $5.2 billion spent on those in nursing homes). The majority of this money is spent on management measures such as pads for protection vs. treatment.
The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) has developed an organization (The Women’s Urologic Health Program) with two goals in mind:
Increase the number of people reporting and seeking treatment for urinary incontinence.
Raise health professional’s awareness and knowledge about urinary incontinence.
There are many systems that must work together to provide control of the bladder. The pelvic floor muscles hold the bladder in place. The sphincter muscles keep the urethra (tube that carries the urine out of the bladder) closed. The bladder muscles relax as the bladder fills with urine and these same muscles contract when it’s time to empty the bladder. Nerves carry signals from the brain to tell the bladder when it’s time to empty. Hormones help to keep the lining of the bladder and urethra healthy. Bladder control problems occur when any one or combination of these systems are not working correctly.
There are six types of urinary incontinence. The three main types of urinary incontinence are stress, urge and mixed incontinence. Stress incontinence occurs during physical activities that cause an increase in intra-abdominal pressure such as coughing, sneezing, exercise, lifting or laughing. Normally the pelvic floor and sphincter muscles are strong enough and can handle the extra pressure (or “stress) from a cough, sneeze, or laugh but when these muscles are weak, that sudden pressure can push urine out of the bladder.
Urge incontinence is leakage caused by a sudden, strong desire to urinate. This type of incontinence is generally caused by either an involuntary bladder contraction or neurological impairment common with diabetes, a stroke, an infection or another medical condition.
Mixed incontinence is a combination of stress and urge incontinence. You may leak urine with a laugh or sneeze one time and at another time you may have a sudden uncontrollable urge to urinate just before you leak.
There are many ways to treat urinary incontinence including changing daily habits, exercises, medications, using a device such as a pessary or surgery as a last resort. As reported above, 80% OF ALL INCONTINENCE CASES CAN BE SIGNIFICANTLY IMPROVED through a combination of behavioral changes and pelvic floor exercises.
Exercises that strengthen the pelvic floor muscles are called “Kegel” exercises. They don’t require any equipment and can be done in any position at any time and if done correctly. The key is finding the correct way to contract these muscles. Without proper education or instruction 50-70% of women do Kegel exercises incorrectly and 25% of those do them in a manner that makes their leakage worse. There are several ways to find your pelvic floor muscles. Women will feel a slight pulling in the rectum or vagina. Men will feel a pulling in the rectum or a movement in the penis. One of the most common mistakes people make when trying to do a pelvic floor contraction is using the wrong muscles. Many people use their upper abdominal muscles, buttock muscles or hold their breath. If you are using the correct muscles, no one should be able to tell that you are squeezing your pelvic floor muscles – except you! The nice thing about doing these exercises is that you can do them in any position at any time. Make these exercises part of your daily routine so that exercising your pelvic floor muscles becomes a habit. Some good times to do them are standing at the sink when doing dishes or washing your hands, sitting on the couch during a commercial, sitting in your car at a red light, sitting at your desk when checking your email or while standing in the grocery line.
Lisa Kiesel, PT, DPT, BCB-PMD
Doctor of Physical Therapy, Board Certified in Biofeedback for Pelvic Muscle Dysfunction
ProRehab, PC.
Indiana St Clinic 476-0409
If this is something that speaks to you, it is time to get help. Talk to your physician about a referral to see Lisa!!
Sunday, September 16, 2012
Hydration Review
Performance decreases significantly when you are not properly hydrated. In hot weather dehydration can occur gradually – you can get behind on fluids a little each day until you see the scales pointing toward a 3 to 7 pound weight loss. While some people may be encouraged by the weight loss, if the loss is due to fluid loss, then your performance will suffer and you may place yourself at greater risk for heat related injury.
Dehydration Signs
Fatigue
Slow recovery from exercise
Infrequent urination
Discolored urine
Significant weight loss not associated with changes in nutrition or exercise
Staying Hydrated
Stay away from excess soda and alcohol which act as diuretics (cause fluid loss)
Drink plenty of water which should contribute to more frequent urination that will be clearer in color
Drink fluids before you exercise, during and after
Keep a check on your body weight
Type of Drinks to Consume
For the most part, water is the best choice. Drinks like Powerade and Gatorade are fine for longer bouts of training, but these contain sugar (which adds calories) – use them in addition to water but not as your sole source of fluid replacement.
Avoid energy drinks. The extra energy you feel is from a highly caffeinated beverage, which is a diuretic
Dehydration Signs
Fatigue
Slow recovery from exercise
Infrequent urination
Discolored urine
Significant weight loss not associated with changes in nutrition or exercise
Staying Hydrated
Stay away from excess soda and alcohol which act as diuretics (cause fluid loss)
Drink plenty of water which should contribute to more frequent urination that will be clearer in color
Drink fluids before you exercise, during and after
Keep a check on your body weight
Type of Drinks to Consume
For the most part, water is the best choice. Drinks like Powerade and Gatorade are fine for longer bouts of training, but these contain sugar (which adds calories) – use them in addition to water but not as your sole source of fluid replacement.
Avoid energy drinks. The extra energy you feel is from a highly caffeinated beverage, which is a diuretic
Friday, May 25, 2012
Heat Exhaustion/Heat Stroke
With the temperatures rising and training season upon us, I thought this would be a good time to review signs and symptoms of both heat exhaustion and heat stroke.
Heat exhaustion is a warning that your body is getting too hot. If you ignore the signs of heat exhaustion, it can lead to heat stroke which has the potential to be fatal.
Signs of Heat Exhaustion:
It's important for your health, and also those around you, to be able to recognize if someone is exhibiting these symptoms. Heat exhaustion/stroke are VERY serious and require immediate attention!!
Heat exhaustion is a warning that your body is getting too hot. If you ignore the signs of heat exhaustion, it can lead to heat stroke which has the potential to be fatal.
Signs of Heat Exhaustion:
- Normal or low body temperature
- Cool, clammy, and/or pale skin
- Sweating
- Dry mouth, thirst
- Fatigue and dizziness
- Nausea or vomiting
- Muscle cramps
- Weak, fast pulse
- Very high body temperature
- Hot, dry skin
- NO SWEATING
- Confusion, hallucinations
- Convulsions
- Loss of consciousness
It's important for your health, and also those around you, to be able to recognize if someone is exhibiting these symptoms. Heat exhaustion/stroke are VERY serious and require immediate attention!!
Friday, May 11, 2012
Is Sweat a Measure of Fitness?
I love this article posted today by Outside Magazine! This is a question I've had for quite some time and although I think the answer isn't completely known, this may shed some light on the topic.
Q: IS MY FITNESS IMPROVING IF I'M SWEATING MORE?
By: ERIN BERESINI
A:
Q: IS MY FITNESS IMPROVING IF I'M SWEATING MORE?
By: ERIN BERESINI
A:
Unfortunately, there’s no straightforward answer to this one.
Sweating helps your body regulate its core temperature, and your sweat rate is influenced by a number of factors, including genetics, gender, and the weather.
Several studies have shown that better athletes do, indeed, sweat more. One such study, published in the journal Experimental Physiology in 2010, demonstrated that both male and female athletes sweat more than their untrained counterparts, leading to the conclusion that training improves the sweating response. More sweat, they thought, allows athletes to dissipate heat more quickly so they can stay cool during strenuous workouts.
A study published in the same journal in 2012 also found that fit males—men with a high VO2 max, an indicator of aerobic fitness—sweat more than unfit males while exercising at moderate intensity.
However, if you’ve noticed an increase in your own sweat rate, don’t go bragging to your buddies about it just yet.
A 2011 study published in the American Journal of Physiologyfound that sweat rate depends on your physical work and your body’s surface area rather than on VO2 max. In other words, you’ll sweat the same amount running a seven-minute mile whether you’re in tip top shape or not, assuming you haven’t gained or lost any weight. This study concludes that sweat is an indicator of the physical work you’re doing, not how fit you are. (Read more about this study at Sweat Science.)
Want an indication—unrelated to your sweat—that your fitness is improving? Try doing a benchmark test where you repeat the same workout once a month so you can document any changes.
Thursday, May 10, 2012
Get Watered Down
Crossfit Endurance has another great video on how much water you should be drinking during a normal day and also while training and racing. Also, the truth about coffee is revealed!
Thursday, February 2, 2012
Chocolate Milk Mustache
Did you know that drinking chocolate milk following a workout is just as effective as a more expensive carb-protein shake? A study published in the Journal of Strength and Conditioning in May 2011 compared the effects of lowfat chocolate milk to a placebo drink. A group of cyclists drank the lowfat chocolate milk following an intense interval training and a second group drank the placebo drink. Four hours later they were asked to ride a 40k time trial. The cyclists that drank the lowfat chocolate milk had significantly faster times than those that drank the placebo. Although the mechanisms are not completely understood, it is known that carbohydrates and proteins are necessary to improve energy and muscle tissue recovery. Nutritional information may vary depending on the brand and amount of fat in the milk (1% lowfat chocolate milk is recommended).
Dean's Lowfat Chocolate Milk
Calories 150
Fat 2.5g
Carbs 24g
Protein 8g
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