Reasons or
Results!
Fitness Nutrition Training
Sovereign Michael Valentine
SPN, CFT, Eft, Yft, Cft, SSc, GFI, CMCht, CERT, Reiki Master
206.225.9647
email: sovereignmv@gmail.com
web: bnbbs.myshaklee.com
Special Report #92
Part of the
“I see you to succeeding"
series.
Proper hydration for training
and exercise lasting one hour or more;
Fluid, Energy and Minerals & Electrolytes.
The quickie answer: Beyond the B.N.B.B.s, nothing will improve your endurance, speed, power and recovery from endurance training& competition more than proper hydration.
The complete answer: Proper hydration refers to proper fluid (water), energy (slow, medium and fast absorbing carbohydrates) and minerals and electrolytes (sodium, potassium, chloride, magnesium, phosphorus & calcium).
The five main keys to increasing your athletic performance right before, during and after training and competition are:
1. Replace fluid (water) before, during and after training,
2. Replace minerals and electrolytes (sodium, potassium, chloride, magnesium, phosphorus & calcium) before, during and after training,
3. Replace energy (slow, medium and fast absorbing carbohydrates) during and after training,
4. Replace protein and carbohydrates (complete recovery drink)for recovery and recuperation as fast as possible after training, and
5. Prevent unnecessary damage from over-training and the stress responses of training and competition (properly structured training regime).
1. Fluid (water) is essential for:
- Cooling the body by keeping the core temperature normal,
- Delivering nutrients throughout the body,
- Building new tissue e.g., muscles, organs, bones, tendons, ligaments, immune system, etc.,
- Carrying waste out of the body and
- Detoxifying the metabolic by-products of exercise and daily living.
Fluids, electrolytes and energy make up the bulk of what your focus will be and what you can control in your environment to achieve and exceed your peak performances during aerobic / cardiovascular activity lasting more than an hour, less than three hours.
- Fluid refers to water and things mixed into water to get it into your system the fastest way, without actually hooking up and IV bag to a blood vein (that is what happens if you do not drink enough).
- Minerals & electrolytes refers to ingredients in water, which make water work better for the athlete and healthy individual (minerals & electrolytes).
- Energy refers to food type things we ingest in order to have energy to function and in this context it also refers to putting energy back into the body before, during and after training and competitions…specifically, we mean carbohydrates.
During daily life, training and competition, the body cools itself three ways:
1. Exhaling,
2. Exposure to air cooler than the body and
3. Sweating - When we produce more heat than the body can cool the first two ways,
we sweat.
When we are active, train and compete we get energy three different ways:
1. First we use up the energy stored in the muscles,
2. Next we use up the energy stored in the liver and
3. Last our body begins to convert muscle and / or fat to energy.
Most people, athletes and non-athletes alike, induce voluntary dehydration simply because they think they do not need any fluid even when there are drinks around them to consume or they are afraid to take time to drink for fear of falling behind the competition.
Thirst should not be considered an adequate indicator of need by the body for fluid. Thirst is not sensed until a person is dehydrated by 1.5 – 2 liters of fluid. By that time, there is no way to catch up to a properly hydrated state during training or competition…the body simply cannot make up the difference fast enough if fluid consumption started at the same time the thirst sensation was noticed!
Other factors that can influence these general guidelines:
Humidity level, (Higher humidity increases core temperature by slowing the evaporation of sweat, thereby making the body warm up more and faster, cool slower, thereby forcing the body to use more fluid to sweat; a potentially futile attempt to force the body to cool by flooding it with fluid (on the outside) drawing the cooling fluid away from the organs, brain and muscles...thereby, the higher the humidity level the more fluid and the faster the fluid gets used up, no matter how "conditioned" and fit the person is.
1. Temperature of air,
2. Intensity of training,
3. Your personal fitness level,
4. Your body's individualities and
5. Most of all, your level of health.
If you and/or your team mates have been drinking only water, or incomplete sport drinks before (meaning drinks that do not contain ALL the above ingredients or contain other unnecessary ingredients) during and after training and competition you have not experienced peak performance... yet.
If you have ever drank a really sweet drink and shortly after began experiencing stomach cramps and diarrhea, that's exactly what I'm talking about, in terms of poor quality or a poorly formulated sport drink. This also happens with fruit juice that is too concentrated (too much sugar at one time, usually drinks with more than 28 grams of carbohydrates per serving, per half hour).
If the sugar level is too high or too concentrated, (more than 28 grams per serving or eight ounces) the body has to bring water from other areas of the body in order to “water it down,” so it can be used for energy. But often, because of the “more is better,” way of thinking, the level of sugar is so high that the body just dumps the fluid into the large intestine where suddenly the consumer feels as if they have to go to the bathroom. Along with dumping the sugar and water, electrolytes get dumped too and the consumer is left feeling a little shaky, weak and nauseous. Definitely not what you want any time around training and competition. I know from experience.
So, too much sugar (too concentrated) = diarrhea, cramping, puking and slow or no passage of fluid to bloodstream + water is taken away from the muscles that need it…by that time you are out of the event.
Too little sugar (too dilute) = not enough energy to replace energy at the speed activity is using it up….known as “bonking” or “hitting-the-wall.”
Let’s review the carbohydrate sources in your sport drink that should be included:
28 grams per eight ounces of fluid of the following combination is ideal:
1. Glucose polymers like maltodextrin (unrefined sugar from food) = moves into the bloodstream faster than water alone. Speeds absorption and provide greater muscle glycogen (muscle energy) storage than simple sugars and more stable blood sugar.
2. Some fructose restores muscle and liver energy stores and is four times more efficient at restoring liver carbohydrate storage. Fructose (sugar from fruit) [not high-fructose corn syrup] loads the liver and keeps it loaded efficiently. So there are carbohydrates ready to roll at the sprint (end) part of the race or competition, e.g. last quarter, final heat, last set, last hundred meters, etc. In other words, when your competition is running on fumes, your body is fully loaded with the fuel needed to perform at your max because they procrastinated re-fueling during the event, allowing their liver and muscle glycogen to get too low.
Benefits of a properly engineered, complete sport drink:
- Maintains optimal core body temperature.
- Replaces fluids, electrolytes and energy as they are being used, thereby preventing lulls or
drops in
energy and performance levels.
- Stimulates thirst mechanism, preventing dehydration.
- Reduces post workout soreness, thereby speeding recovery time.
- Helps prevent muscle cramps, preventing fatigue after training and competition.
- Helps reduce lactic acid buildup, thereby increasing your pain threshold.
- Provides the chemicals to your brain which transmit electrical impulses, thereby allowing
the muscles to keep working, even though they are fatigued.
- Tastes good/encouraging drinking, thereby reducing dehydration.
- Dr. David Nieman and his co-workers from Appalachian State University in North Carolina
found that consuming a quality sports drink as an integral part of training and recuperation:
- Lowers the negative stress effects of the immune system.
- Lowers the level of cortisol (the primary stress hormone that breaks the body down during
times of stress and exercise) [over-training] and
- Reduces the increase of several byproducts of stress and hard exercise.
The real bummer for athletes who do not apply this is that the more dehydrated a person gets and the warmer the body gets, the slower the fluids pass from the gut to the bloodstream where they need to be. That’s another reason to drink before you feel thirsty. IF you wait too long, even just a few minutes, it could mean the difference between being able to drink fluid on your own and having to be rushed to the hospital and have fluids pumped in via IV fluids. And if you think recovery can take time after a workout, the body can really take some time to recover if you have allowed the fluid level to drop that low. In addition, stress and anxiety slow down the body’s ability to absorb the fluids on drinks, so mental and psychological preparedness come into play.
According to Dan Bernadot, PhD, RD:
“If a single factor can be pointed to, that by itself, may make the difference between good training session and a bad one and a good competition or a bad one, it is this: All the evidence suggests that even a minor level of under-hydration (as little as 2 % of body weight) can cause a measurable difference in endurance and performance and the greater the under-hydration the greater the negative impact on endurance and performance. Furthermore it can take 24 hours or longer to bring a dehydrated athlete back to a well-hydrated state. Therefore, waiting until just before practice or competition to bring an athlete to a well-hydrated state, or simply failing to take any steps to make certain the athlete is in a optimally hydrated, will doom that athlete to having poor practice or competition performance….if excessive water retention is a concern (which it may well be for wrestlers and bodybuilders), then athletes should avoid consuming foods that are excessively salty for several days leading up to the event.”
In sports drinks consumed before, during and after training, exercise and competition, The American College of Sports Medicine states that:
- The fluid consumed should be flavored and sweetened to encourage fluid intake,
- To help maintain training intensity, the fluid should contain carbohydrate and
-To stimulate rapid and complete re-hydration the beverage should contain salt.
Sports drinks that at least meet these three criteria are particularly useful in helping deliver both carbohydrates and fluids to the body in an effective and efficient manner. Amounts of fluid needed to maintain optimal performance levels:
- On a non-training day, drink about eight, 8 ounce cups of pure water per day.
- On a day when you do a little more activity, say less than an hour of mowing the lawn,
drink 8-10 cups of water including a cup or two of your sports drink during and after
mowing the lawn.
- On training and event days, drink 8-16 ounces of your sports drink 15 to 20 minutes before your event and five to eight ounces of the ideal mixture every 15 to 30 minutes throughout the event.
After your event and training sessions weigh yourself. Drink two to three cups of your sports drink, followed by a serving of your muscle recovery drink within in the minutes following your event and another serving of your muscle recovery drink two hours later and continue to drink water until your body weight returns to pre-event level.
During athletic events, when competitors fail to consume energy levels equivalent to what is being used up (carbohydrates), the activity level may exceed what the liver can store and deliver. That's what is known as “hitting-the-wall.”
If the brain fails to get what it needs, the athlete may “bonk” feeling dizzy, confused, tired and just plain out of gas... end of event…from not enough fuel (carbohydrates).
For the more science-minded person, here is the more technical explanation of why properly engineered hydration drinks are so critical to peak performance as Dr. Stephan Chaney MD, Professor of Biochemistry of North Carolina School of Medicine describes the process:
“When we become dehydrated the body loses some water from the bloodstream and the cells.
When we drink plain water it goes to the bloodstream.
The water in the bloodstream effectively “turns-off” what is commonly referred to as the “thirst-sensor” because it dilutes the salts and electrolytes in the bloodstream and the body thinks it has enough water…it does to be alive, but not to perform.
But the cells do not have enough fluid for themselves yet so the cells pull the fluid from the blood stream to hydrate themselves.
The salts concentration once again increases in the bloodstream and the thirst sensation gets turned back “on”.
If you have had the sensation of being thirsty and drinking some fluid and fifteen minutes later you are thirsty again this is the reason. Fruit juices, sugary drinks, salty drinks, alcohol and caffeine magnify the problem. The fluid in the bloodstream turns the thirst sensor off before the entire body is hydrated enough. Water alone is not fast enough to hydrate both the cells and bloodstream because it has to go through the digestive system first…it’s not fast enough to give a true level of hydration.
An incomplete, improperly engineered hydration drink turns the thirst sensor off “prematurely” preventing the salts from being diluted in the bloodstream the way water alone does, since it contains the right amount of the right things, and the athlete continues to drink until proper hydration is achieved…thereby making recovery faster. The faster the athlete recovers the greater the ability and frequency of the body to train is. Optimally the athlete does not train until they have recovered. And the more frequently the athlete trains without over-training, the better the results they get.
Even experienced athletes do not replace their fluids very well with water…it’s just not fast enough.”
Improperly engineered sports drinks actually interfere with the hydration process because they do not deliver enough nutrition with the fluid to complete the hydration process and “energy” drinks can double-the- trouble as stated in a recent newspaper article:
Proper & Complete Hydration
(Along with fluid,…fast, medium and slow carbohydrates for energy) the following minerals / electrolytes are needed during endurance events:
Which of these benefits are you willing to go without?
1) Sodium
- Maintains fluid balance, preventing dehydration,
- Maintains acid balance, delaying onset of fatigue,
- Nerve transmission, makes it possible for your muscles to keep working, delaying fatigue,
- Helps maintain proper body temperature, preventing overheating and
- Keeps heart working optimally.
2) Potassium
- Helps convert carbohydrates to usable energy,
- Helps convert protein to amino acids for maintenance and repair of muscle,
- Nerve transmission, makes it possible for your muscles to keep working,
- Keeps heart working optimally,
- Prevents cramps,
- Allows tolerance to heat,
- Proper reflexes,
- Mental alertness and
- Muscular strength and endurance
3) Calcium
- Muscle contraction,
- Nerve transmission, a shortage makes it impossible for your muscles to keep working and
- Strong, damage resistant, faster healing bones.
4) Phosphorus
- Energy transfer of cells, making stored energy available for use by muscles and
- Maintains acid balance, delaying onset of fatigue.
5) Chloride
- Maintains acid balance, delaying onset of fatigue,
- Maintains fluid volume, preventing cramps, overheating and loss of strength and
- Regulates potassium loss…all of potassium benefits.
6) Magnesium
- Helps turn carbohydrates into energy usable by muscles
- Helps make protein available to muscles for repair and maintenance
- Muscle relaxation, preventing cramping,
- 300 different chemical reactions involving muscle strength and clear thinking.
Some things to consider:
Going without any one of them will decrease your performance significantly.
Are you willing to give up energy, from the carbohydrates you eat?
Are you willing to give up being able to contract or relax your muscles?
Are you willing to decrease your body's ability to repair muscles after working out?
Are you willing to increase the acid levels within your body during training?
Do you want your heart to beat regularly or irregularly?
Do you want to overheat and have to drop out of competition?
Sounds kind of ridiculous, does not it? That's exactly what we are doing when we do not replace these things during and after athletic activity. That's exactly what you risk when you put SADCRAP, junk food, fast-energy junk food and beverages in your body.
It is impossible to replace fluid, energy, minerals & electrolytes with water alone...it just isn't going to happen fast enough to help you during the event...and might even take you out of the event. If you rely on water alone, or a low quality drink marketed as a sports drink, you won't perform near your potential.
Summary:
I would be remiss if didn't tell you exactly how to apply this stuff so you can get the results I promise.
So, I used to feel kind of funny giving specific recommendations about dietary supplements to family, friends and clients. I had got chewed-out a few times giving people what they ask for so I had become kind of reserved. Ultimately, I decided there was no way I could please both the people who wanted specifics and the people who didn't want to be held accountable to what they said they wanted!
So, nowadays I DO give specific recommendations since when I was starting out I wanted people to "tell me" what to do so I could get great results.
As for the people who don't want specifics?...well, I can't help them...and I can't please them.
In order to get the results most products promise, you have to use the products which actually deliver what they promise.
The product I use to get the above benefits was originally designed for (and is still used by) NASA for their astronauts.
This product is backed up by double-blind, placebo controlled, randomized studies on athletes and then peer-reviewed in major medical journals.
It's called Shaklee Performance.
Here's where you get it and you can get a 15% - 25% discount by using my website (its only available through independent distributors) by getting a memberships. It has a 100% money back guarantee...use it all up, if you didn't feel better using it, you get your money back...it's that simple...no risk.
Here's my website:
Here's the specific link for Performance:
Go for it!
Sov
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