Okay my dear friends it is time to listen up, as much as 60% of your body is made up of water, and when you’re working out you can lose a lot of it. The American College of Sports Medicine notes, that drinking water help the functioning of the joints and body tissues, the regulation of body temperature. And the transportation of nutrients however, some of us just don’t drink enough.
CONSUME THE RIGHT AMOUNT
There isn’t a set amount of water that you should consume during exercise. I recommend that you drink to thirst but, there are ways to calculate your sweat rate which involves weighing yourself before and after you run. And doing a few calisthenics if you lose a quarter of sweat in an hour then you should be drinking about 8 oz of water every 15 minutes. If you want to skip the math, and you tend to sweat a lot, 4 to 6 ounces every 15 to 20 minutes during your workout is a good rule of thumb my friends.
CHOOSE THE RIGHT BEVERAGE
Sometimes, the simplest solution is the best, and that the absolute truth when it comes to choosing a workout beverage. If you are an average person, then water after a workout will do just fine however, if your workout is more intense and you spend more than 3 hours at a time doing it, then we recommend chocolate milk. Don’t be shocked, It’s got Sodium, and calcium, which we lose when we sweat. It also has carbs, to refuel and give you energy, and the protein also help to repair any damage. If milk or water isn’t your thing my dear friends, sports drinks, coconut water, and other bevs will work. And don’t be worrying about electrolytes, food can provide those lost in sweat.
KNOW THE RISK OF DEHYDRATION
Any number of problems can result from not drinking enough water people, such as fatigue. If you don’t drink enough water, then you get tired faster as your heart works harder to keep up. A dehydrated person will get fatigued.
DRINK BEFORE AND DURING EXERCISE
We recommend, you to drink fluids before you even begin to exercise, especially if you are doing something that requires a lot of stamina. You need to drinking about one and a half to two hours before running any marathon, also drinking fluids during a workout isn’t a bad idea at all. Most of us don’t drink enough doing exercise and that puts us in a hole when we finish and then we have to re hydrate. It’s better if you don’t put yourself in that hole in the first place. Yes it might be somewhat cumbersome to carry water with you on a run, however, it’s definitely worth it.
DON’T DRINK TOO MUCH
It’s actually possible my friends, to drink too much fluids, although this is very uncommon. It’s more of a risk during marathons and triathlons, since athletes who consume a lot of fluids (yes even sports drink) but not enough sodium can develop a potentially life-threatening condition called hyponatremia. (There was actually a woman, who died of it during the 2002 Boston Marathon.) Symptoms, that included bloating, nausea, confusion, disorientation and seizures. “However,” overhydration is very rare, most people don’t drink enough.
PACK IN SOME PROTEIN AND CARBS
While we know exercising is good for you, it is common to incur some minor cell or tissue damage after a workout. Protein can help repair the damage, so we recommend rehydrating with a protein-rich drink after an especially intense workout. However, my friends, it is not just about protein, because you expend substantial amount of energy when exercising. You want about three times more carbohydrates then protein, which is why we recommend flavored milk as fluid replacement, it will work I assure you.
Which brings me to another very important point, WHAT ARE PRE-WORKOUT SUPPLEMENTS? As we all know some days it’s hard enough putting on your sneakers and making your way up to the gym. Let alone powering through an entire workout. If only there were an easy button or something, or at least something to help you kick start a workout and maybe, also help you work out a little harder and a little longer.
That’s what the idea of pre-workout supplements and drinks come into play. I am sure you have seen one of your fittest friend pop some into his or her water bottles before heading to the gym or Health Club. But what are actually in the supplements, and do they even for real enhance your workout? I have spoken to a lot of expert both nutritionists, and a lot of my friends who are trainers to get the real lowdown on pre-workout supplements and help you decide whether you want to try them, or just say forget about them.
Basically, pre-workout supplements-which often come in powdered form are supplements meant to boost your workout, if you take them beforehand. The goals of the supplement is to provide a feeling of a complete, holistic workout by giving you the feeling that you are amplifying your body to the best that it can be. Most pre-workout supplements do this by using stimulants which includes blood flow, heart rate, energy, and focus. This makes an individual feel like they can work out harder, longer, and with more intensity in order to get more out of their training. And please keep this in mind, no two pre-workout supplements are the same however, many contain a few matching ingredients, like carbohydrates, caffeine for fuel and energy. Carbs are your body’s preferred source of real fuel.
Pre-workout supplements may also include nitrates, which have been found to improve blood flow and work very effectively. Meaning you use to perform a similar amount of work; sodium bicarbonate, A.K.A baking soda, to help reduce lactic acid and improve short-term performance; creatine, to improve muscle strength and high-intensity performance; and potentially beta-alanine, to help balance the pH of muscles. Always ask your doctor is your body healthy enough to use any supplements.
WHAT ABOUT SAFETY?
Most pre-workout supplement contain caffeine, that’s where you get the heightened energy. But beware my dear friends, some can sneak in more than 4 cups of coffee’s worth of the stimulant, according to testing done by the third-party company LabDoor. Always check to see how much you are consuming, knowing that one cup of coffee typically contains 95 mg of caffeine, according to the USDA.
As with all supplements on the market, pre-workout product aren’t regulated by the U.S. Food and Drug Administration (FDA). That means manufacturers don’t need to test the safety of the specific product and you can’t be sure that the package actually contains what the label says. That’s right people, supplements are not regulated in the same way that foods are. Looking for a label from a testing organization is a good first step in making sure your supplements actually contains what is listed.
The experts suggest searching for stamps of approval from companies like Informed Sports, NSF certified for Sports, BSCGGertifiedDrugFree, and USPharmacopeia. Absolutely no supplements can ever be deem 100% risk free, however, these certifications help to mitigate risk and keep it at a low level of possibility. And there is other warning my dear friend, against other ingredients that could lead to problems like heart condition including amphetamine like stimulants (Let us think ephedrine, which the FDA banded in 2004 due to a serious side effect) and testosterone promoting hormone boosters.
Also, keep in mind that if you are including pre workout supplement with your meals, you could very well end up getting too much of a good thing. Most people can see results from the right combo of foods and hydration, and supplements simply aren’t needed. You see my friends, over-consuming nutrients and other supplements can be wasteful, our bodies can’t always use the high amounts of nutrients, that are sometime found in supplements, shakes, mixes, and more. It can also be very dangerous to overconsumed some micronutrients or other ergogenic aids. Also, supplements can be expensive for the results that you may or may not see. And those are only potential results for the price you pay, and all supplements are expensive.
SHOULD YOU TRY SUPPLEMENTS
To be perfectly honest, it all depends. Elite and competitive athletes, for an example, well probably get the biggest payoff from pre-workout mixes, considering they need that little extra shot of performance benefits. Pregnant or breastfeeding women and kids under 18 shouldn’t at no means take supplements because, of the high level of stimulants. Those with conditions like heart arrhythmia, diabetes and pre-diabetes, and those with a sensitivity to caffeine should also skip them.
If you have trouble sleeping, or are taken blood pressure medication, have gastrointestinal issues or have issues with disordered eating, you should also be hesitant about taking any pre-workout supplements and should talk to your doctor before doing so. Pre-workouts can leave you jittery and may lead to overtraining and injuries in some people, so it’s very important to weigh all the risks with the benefits of taking a pre-workout supplement.
For the most part, however, pre-workout supplements can’t do anything that whole foods can’t do. For an example, while supplements, caffeine might boost your energy levels, a good cup of coffee will do the same thing. And while many pre-workout powders tend to pack a carb protein combo that will fuel your body for an intense sweat, a banana with almond will do that as well. My friends I have been in the workout games for a long time, and I have to say I always trust food more than I trust a supplement. Most products have nothing magic in them, they are just convenient.
Ultimately, though, the decision is always up to you and your needs and goals. But all the experts say you likely, really don’t need them. If you do want to try a supplement, just make sure you talk to your doctor first please, especially if you have an underlying health condition. And talk to a dietitian or a nutritionist who specialize in sports (not a salesperson at GNC or someplace like that) he or she can help you figure out proper dosing and other safety details.
I hope, that this information has brought to you some value. And will help you to be in the best possible health, and always remember, good health is a lifestyle. And it should always be a priority because, if you don’t have good health you will never be able to live your life to the fullest.
May good health and prosperity be always with you.
Humbly your’s Paul Earl.