How to Stay Hydrated on Hot Summer Days

How to Stay Hydrated on Hot Summer Days

No matter what you are doing, the summer heat causes us to sweat and lose fluid that our bodies need to be replaced.  When we sweat there are some key nutrients or electrolytes that we lose. These electrolytes specifically are sodium, chloride and smaller amounts of potassium, magnesium and calcium.  Throughout this article we will speak about why it is important to stay hydrated, what can happen if you are not hydrated and how much/what to drink to stay hydrated.  

Sport Nutrition: Post-Workout Meals and Daily Protein intake

Sport Nutrition: Post-Workout Meals and Daily Protein intake

1. Ingesting any meal (liquid preferably) after a workout will replenish energy (glycogen) stores, grow and repair muscles, and enhance the immune system.  

2. Carbohydrates (simple sugars are best) and protein (Whey) are needed in a ratio of about 3:1 or 4:1 and minimal fat for best results.  Chocolate milk is a good, cheap option.

3. Daily protein intake likely should be much higher than the RDA. 1 gram of protein per lb of body weight may be a good marker.

4. Dividing protein intake into as many servings as possible is better for muscle and strength gain compared to a couple big meals because the protein will be absorbed better.

What is Creatine? Should I Take It?

What is Creatine? Should I Take It?

Creatine is made naturally in the body and helps you produce energy in activities lasting <10s

  1. Creatine has been shown to help athletes gain strength, but also has other benefits such as:

    1. Gain and Maintain muscle mass along with strength in older adults

    2. Helps memory

    3. Reduce the risk of ALS

  2. Creatine is safe to take as long as you don’t have any other pre-existing kidney/liver issues

  3. It is best to take after workouts in 5g doses, or loading by taking 5g 4x/day for ~5 days and then maintaining by having an average of 2-3g/day.

Healthier Snack Options

Healthier Snack Options

It is common to feel hungry between meals, especially while you are dieting.  Snacking can help you to feel less hungry, but it must be done in moderation if you want don’t want to halt your weight loss progress.  The main thing to consider when snacking is whether or not the snack will cause you to overshoot your daily calorie goal.

Healthier Breakfast Options

Healthier Breakfast Options

A diet that would generally be considered healthy could actually be unhealthy if taken to excess, and a diet that would generally be considered unhealthy could actually be healthy in certain contexts. This week we will discuss a few healthy breakfast options and talk about what makes them healthier than other common choices.