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.
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.
Creatine is made naturally in the body and helps you produce energy in activities lasting <10s
Creatine has been shown to help athletes gain strength, but also has other benefits such as:
Gain and Maintain muscle mass along with strength in older adults
Reduce the risk of ALS
Creatine is safe to take as long as you don’t have any other pre-existing kidney/liver issues
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.
A lot of things happen when you fall asleep. Your body produces growth hormones to repair damage, creates new cells so that your skin looks bright and vibrant, and distributes moisture so that you don’t wake up with puffy bags under your eyes. Lack of sleep has an effect on weight gain, immune system health, and stress.
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.
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.
Applying stimulus to the body with free weights of any kind can provide a numerous amount of health benefits that can decrease the risk of injury. Exercise can help functions of the body such as reducing/controlling high blood pressure, bone health, overall weight, blood flow increase and increased coordination/neurological function.
This is the second article in our practical pain guide series. If you’re struggling with a lower body injury, check out part one from last week.