Drink Up! Stay Hydrated & Boost Your Performance

What to Consume During Your Workout

Whether you're an avid walker, runner, or weekend warrior the first thing an athlete needs to maintain his/her energy during a workout is...you guessed it, Hydration!

It sure seems to make sense when you learn that our bodies are made up of about 60% water.  It is important to stay hydrated for a variety of health reasons. Unfortunately many people are dehydrated before they even work out!  Did you know that being hydrated can cause:

• Dry skin
• Headaches
• Constipation
• Dizziness or Lightheaded
• Irritability 
• Energy Loss
• And more...

Being and staying hydrated during athletic activity is especially important as fluid helps transport blood and oxygen to the heart, fluid also helps cool the body down, and helps replace water lost from sweat.  In addition to losing water, we also lose electrolytes during hard work and exercise.
If water and electrolytes are not replaced, the body will compensate by borrowing from the bloodstream, which means the heart has to work harder, which may also lead to less energy, and long-term possibly progressive health issues.  This is why water alone may not be the best choice for re-hydration.
Both water and electrolytes need to be replaced during your workout to maintain energy, prevent health issues, and give the proper fluid balance.

So hydrate strategically! The body can not absorb water as fast as it is capable of losing it.  But drinking the right kind of fluid to maximize absorption will help. Choosing a drink that consists of a water/carbohydrate/electrolyte blend will provide the proper balance and absorption the muscles need to fuel the body, power your workout longer and, will be used more efficiently by the body than water alone.

Don't wait until you are thirsty to drink!  Drink plenty of water and fluids throughout the day to stay hydrated.

To power through your workouts:

Drink small amounts of fluids all day

Hydrate with 2 or 3 cups of fluids 2-4 hours before your activity

Consume fluids/re-hydration drink approximately 5 minutes before your workout

During your workout it is important to drink approximately 1/2 cup or so of fluids/re-hydration drink every 15-30 minutes

When choosing your re-hydration drink, remember to look for a water/carbohydrate/electrolyte blend.  In addition, there is NO need for artificial flavors, artificial sweeteners, artificial colorings, or preservatives as they offer NO additional health benefit, and certainly NO athletic benefits!

I use Shaklee's Performance product for my hydration. It is available in both lemon-lime and orange.  I do love the taste but mostly thrilled that it is natural and guaranteed to work!

As a heads-up, there are many, but one example of an ingredient to avoid is BVO or Brominated Vegetable Oil-used as an emulsifier. This ingredient can be found in some pre-made sports drinks. Health concerns about BVO stem from the fact that it contains bromine, the element found in brominated flame retardants. YUCK! Read your labels!

 Extra Boost:
Athletes have been using Resveratrol for years to combat inflammation and oxidative stress caused by prolonged exercise.  Although resveratrol itself is very good at relieving inflammation it will not, by itself, increase the number of mitochondria in muscle cells nor increase their output.  However, a product by Shaklee called, Vivix has been shown to do both. I've felt increased energy since adding Vivix to my daily regimen.

Whether your exercise of choice is Jazzercise, Pilates, Spinning, Running, Triathlons, etc., regular use of Vivix will increase your energy output and make whatever you do to stay in shape more fun and productive.  Putting a teaspoonful of Vivix in your water bottle during your chosen form of exercise will relieve exercise induced inflammation and will help you recover faster with less soreness. Want to learn more about Vivix: Click Here

If you'd like to learn more about re-hydration, carbohydrates, electrolytes, etc., use the following link to visit the American College of Sports Medicine page.  It offers great info:
http://www.acsm.org/docs/brochures/selecting-and-effectively-using-sports-drinks-carbohydrate-gels-and-energy-bars.pdf

Blessings until next when I'll share what to eat AFTER your work-out -Bring on the sunshine :)  Be well~

What to eat BEFORE you workout

Whether you are a casual walker, runner, marathoner, weekend warrior, or fitness fanatic...what you eat and when you eat it will make a BIG difference in the success of your workout.

For all your hard work, it's important to do everything you can to get the most out of your workouts!

And, yes, it’s true, healthy nutritional choices before your workouts will ensure your diet will efficiently fuel your exercise — and not slow it down.
 

I recently finished my 9th 1/2 Marathon. This distance is a challenge for me, but I have learned many tips to help me not only push through, but continue to PR.  I've learned to listen to accomplished athletes in the sport and to trust clinical studies as there is a lot of hype in the fitness industry.  Since my first 1/2 marathon in 2012, I have been able to take more than 30 minutes off my pace. At 48 years old, and never been a runner before 2012, I am extremely pleased with my results and very happy that I continue to cut time off my training runs and races.

Here’s a look at just 2 parts of my training diet that have helped tremendously to optimize my performance:

• Fluids help maintain normal body temperature and deliver energy and nutrients to muscles; this is important because well-hydrated athletes can perform better and longer.

• Carbohydrate is the fuel of choice for all athletes because it is the most readily available fuel source for working muscles.

Timing the consumption of your food and drink before and throughout exercise can improve hydration, energy, recovery, and the quality of your workouts. 
                      To get the most out of your workout, follow these BEFORE tips:

BEFORE:
Before doesn't just mean the few minutes before the actual workout or athletic activity...before also means several hours and even days before.  After all, what you put into your body is exactly what you will get out of it! This is a great time to remind us to cut back on junk, fried and processed foods, etc. but especially avoid them before your workout.

Hydration:
The American College of Sports Medicine recommends prehydrating with 2–3 cups of clear fluids in the hours before exercise.Beginning your workout hydrated is essential as our bodies are made up of 60% water!  In addition, staying hydrated isn't just for race day...staying hydrated every day is essential for our overall health. Be sure to drink plenty of water throughout the day, every day. 

Carbohydrates:
By far the most important fuel source for your workouts as they help to build muscle! Carbohydrates are converted into an immediate energy source for when the body needs it and carbohydrates are the key to turning fat into muscle. In addition even at rest the body uses approximately 25% of stored carbohydrates. So it is essential to eat healthy carbohydrates throughout the day and especially the night before, and up to several hours before your workout. As suggested for a healthy diet, avoiding the "white" carbohydrates will give you sustained energy and help to avoid those sudden glucose crashes. So avoid white bread, white sugar etc. Instead choose healthy carbohydrates such as whole-grain breads, pasta, cereal foods, salads, fruits, and vegetables. 

Several Hours Before:
Many people choose pasta, salads, and whole grain breads which are great, and here's another healthy carbohydrate choice for several hours or the evening before a heavy workout--A bowl of oatmeal with fruit. This offers a great amount of healthy carbohydrates as well as a great source of B-vitamins. B-vitamins help to convert carbohydrates into fuel. in addition, they also help the nervous system!

Up to 2 Hours Before:
Consider enjoying a light meal, a nutritious sports bar, or meal replacement shake that provides a good amount of carbohydrates in a rapidly digested form. Especially if you are planning to work out for 1 hour or more. I absolutely love the Shaklee sports products as they are clinically proven to work and offer NO additional artificial, banned, or unhealthy ingredients.

30 Minutes Before:
Chew it!
Stay focused and motivated! Consider caffeine :)  Just 1 cup of either Coffee or Green Tea have been proven to enhance concentration, focus, and mental alertness.  In addition, Green Tea also offers additional health benefits as it includes the amino acid L-theanine which has been proven to improve performance, improve mood, and sustain energy. I have fallen in love with the energy boost I get from the Shaklee Energy Chews. They are an easy to take along, a delicious citrus flavor, full of energy boosting ingredients, including green tea, and offer nothing artificial.

 Drink it!
Athletes have been using Resveratrol for years to combat inflammation and oxidative stress caused by prolonged exercise.  Although resveratrol itself is very good at relieving inflammation it
 will not, by itself, increase the number of mitochondria in muscle cells nor increase their output.  Only Shaklee's Vivix has been shown to do both.
Whether your exercise of choice is Jazzercise, Pilates, Spinning, Running, Triathlons, etc., regular use of Vivix will increase your energy output and make whatever you do to stay in shape more fun and productive.  Putting a teaspoonful of Vivix in your water bottle during your chosen form of exercise will relieve exercise induced inflammation and will help you recover faster with less soreness. Want to learn more: Click Here

  
What to Avoid:
When fueling your workouts remember to read your sport product labels as cautiously as you do your food labels. There is NO need for unnecessary/unhealthy ingredients to be added to your body. Unfortunately, many of these can be found in sports products on the market.
  
I would suggest avoiding these:

• Artificial Colors
• Artificial Flavors
• Artificial Sweeteners (Ace-K, Aspartame, Sucralose)
• Artificial Preservatives (Sodium Benzoate, Potassium Sorbate, EDTA)
• Brominated Vegetable Oil (Also labeled BVO-it's a poison)
•  
• To Learn more about the Shaklee products and/or the Olympic Athletes who use Shaklee, 
• Click link below~
•  
• http://gaskell.myshaklee.com/us/en/products.php?sku=20158